This frittata integrates lightly cooked seasonal vegetables—cauliflower, summer squash, and a touch of spinach—for a dish that is both nourishing and digestible. Spinach, while slightly heating, provides bitter and astringent tastes that help balance excess Pitta when used in moderation and paired with cooling ghee and sweet squash. Cheddar cheese, also heating and heavy, should be kept in modest amounts. Eggs offer grounding protein, especially for Vata, while the sautéing method supports agni through warmth and light spice. This dish is best enjoyed warm and fresh, with adjustments as needed for each dosha to maintain seasonal harmony and digestive ease.
Ingredients:
1 Tbsp ghee
1 small onion, thinly sliced
1 heaping c chopped cauliflower florets
1 small summer squash, thinly sliced or diced
2 handfuls fresh spinach
4-6 large eggs
¼ tsp Himalayan salt (or to taste)
¼ tsp black pepper (omit or reduce for Pitta)
⅓ c shredded sharp cheddar cheese
Preparation & Cooking Steps:
In a cast-iron or oven-safe skillet, melt ghee over medium heat.
Add sliced onion and cauliflower florets, sprinkle with salt and pepper, and sauté for about 6 min, stirring occasionally until softened and golden.
Stir in the summer squash and continue cooking for another 4 min until tender.
Add fresh spinach and stir just until wilted (about 1 min).
In a separate bowl, whisk eggs gently to combine without incorporating too much air.
Pour the eggs evenly over the vegetables.
Sprinkle cheddar cheese on top.
Transfer the pan to a preheated oven at 375°F (190°C) and bake for 5 min.
Switch the oven to broil and cook for 3–4 min more, or until the top is set and lightly golden.
Remove, cool slightly, and serve warm.
Dosha Customization Tips:
For Vata: Add a pinch of hing (asafoetida) or cumin with the onions; serve warm with a side of avocado or drizzle of sesame oil.
For Pitta: Omit black pepper and use a milder cheese like paneer; add a sprinkle of fresh cilantro before serving.
For Kapha: Add fresh ginger or a pinch of red chili flakes with the squash to stimulate digestion; reduce the amount of cheese or skip it.
