Spinach and mushroom frittata with avocado tomato salsa

Mmm, frittata. I've actually never made a frittata before, but I've cooked a few omelettes in my day, so this wasn't much of a stretch. This thing tasted fantastic.

Let's take a look at why this guy had the right idea when it came to nutrition.

Spinach is really all it's cracked up to be health wise. It's loaded with Vitamin A, Vitamin K, Vitamin C, Folate (B9) and tons of minerals, particularly iron and calcium. It's also extremely rich in antioxidants. And of course, plenty of fiber.

The incredible, edible Egg! This little wonder has plenty of B12, Phosphorus, and Selenium, and is a fantastic source of Protein. Most nutritionists will tell you that you can eat up to two eggs a day without raising your cholesterol if you don't already have cholesterol problems. Besides, there's several nutrients in the yolk that aren't in the rest of the egg.

As for the mushrooms, tomato and avocado...well, check a few posts back. These are some of my favorite foods, as you may have noticed, and I'll try to remind you guys of why they're great every so often.

Let's cook!

This will make two servings (one big frittata):

5 large organic eggs

One handful of fresh baby spinach leaves

4 cremini mushroom caps

1 clove of garlic

1/2 of a small shallot

1 Hass avocado

2 whole peeled tomatoes

3 slices of young asiago cheese (mine was aged 60 days; a younger asiago will be soft and meltable. It should be available at the deli counter in your grocery store)

1 Tbsp. or so of extra virgin olive oil

1 glug of milk

A squeeze of citrus juice (I used lime juice, it's just to keep the avocado from browning)

To taste salt, fresh cracked black pepper, cayenne pepper, coriander, whatever you like on your eggs

To start, mince your garlic and shallot and add it to a large non-stick with some olive oil, medium low heat. Chop your mushrooms and get those in there to brown. You can do everything but salt them as far as seasoning goes.

While those are browning, slice open, pit and dice your avocado. Seed the tomatoes and squeeze out the excess liquid, then dice them. Put the tomato and avocado in a bowl, add your citrus juice and season appropriately with salt and pepper.

After the mushrooms brown, add your spinach to the pan and just wilt it, should only take about 30 seconds. Season it with salt and pepper and remove it from the pan into a bowl. Set aside.

Crack those eggs into a high-sided bowl, prod the yolks with a fork, add the milk and whisk 'um up well. Season liberally.

Get a little more oil in your pan, then add your eggs. Add your spinach and mushrooms into the eggs, spread them around evenly. Crumble or tear your cheese into the eggs evenly, stiring to make sure it's distributed well.

That will need to cook for at least 4 minutes per side on medium low heat. When it looks mostly set on the bottom and gooey in the middle, you can either transfer it to an oven to finish (if you have an oven safe pan) or use a huge spatula and ninja flip it (I'm talking FAST, or you're gonna have a big mess to deal with). I opted for the latter. The more traditional route is the oven method, but I don't have an oven safe pan other than my cast iron skillet, and I'd rather drop that thing on my toe than cook eggs in it.

When it's brown on both sides, transfer it to a plate to cool and set a bit. To plate it, cut it into four pieces, pile two on a plate, spoon some salsa next to it. I recommend eating the salsa and the frittata together, bite of one, then the other. They complement each other really well.

Tomorrow, I'm whipping up a spicy Jamaican classic. Do come back.