Shift Nutrition

Sydney Dietitian & Nutritionist

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Four Ingredient Frittatas

These spinach and feta mini frittatas couldn’t be easier to make – just eggs, sour cream, feta and spinach, that’s it!
Great for a quick and easy dinner or for a healthy work lunch.

Ingredients (makes 6):
6 eggs
1/3 cup sour cream
1 large handful baby spinach, finely chopped
50g feta, crumbled or diced into 1cm pieces

Method:

  • Preheat oven to 180 degrees C and spray a 6 hole muffin tin with spray oil.
  • Crack eggs into a jug and add sour cream, then whisk until well combined.
  • Divide spinach and feta between muffins holes, pour over egg mixture, filling to about 3/4 full
  • Bake for 15 minutes or until puffed up and golden brown
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  • SNACKS FOR KIDS 🍏 As if three meals a day wasn’t enough, apparently, we’re meant to feed them between meals too?!⁠⠀ ⁠⠀ While our kids don’t need a constant supply of food, 2-3 snacks each day between meals helps keep their energy levels up and blood sugar steady (which means less chance of a tantrum!). They can also be a good opportunity to get some additional nutrients that they might otherwise miss out on - kids who turn their noses up at vegetables or wholegrains at mealtimes may be more likely to accept them as part of a snack.⁠⠀ ⁠⠀ Here are a few of our go to snacks - I’m certainly not suggesting you offer up this much variety on a daily basis, but I like to have a mix of fresh fruit and veg, a bit of protein such as egg or cheese, a homemade item such as a muffin or bliss ball if I can find any stashed away in the⁠⠀ freezer and a packaged snack (because #reallife).⁠⠀ ⁠⠀ Packaged snacks can be a big help in adding extra options to your snack repertoire without having to spend all day in the kitchen. Look for products made with wholegrains, fruit and vegetables with minimal added sugar, saturated fat and salt. Make sure you read the label before you buy so that you know exactly what you’re getting, and if you don’t⁠⠀ recognise an ingredient in a food, chances are it’s best left on the shelf! Our current favourite is @whole_kids Cheese & Leek Dinosaur Puffs which totally nail this brief - and my toddler loves them because, well, dinosaurs....⁠⠀ ⁠⠀ #ad #unjunkit #happyhealthykids #honestfood #healthysnacks #healthyfoodforkids #fruit #lunchbox #healthylunchbox #nutritionforkids #healthykids #reallife
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