Tomato, Goats Cheese and Pine Nut Frittata

Tomato, Goats Cheese and Pine Nut Frittata

Tomato, Goats Cheese and Pine Nut Frittata

7 eggs
2 tablespoons self raising flour, sifted
2 tablespoons chopped parsley
2 tablespoons chopped chives
2 tablespoons chopped basil
75g raw pinenuts
75g goats cheese, roughly crumbled
salt and cracked black pepper
100g cherry tomatoes, quartered
Preheat oven to 170C. Spray six 3/4 cup capacity ramekins lightly with oil spray. Place the eggs in a bowl and whisk lightly. Add flour, herbs, pinenuts, goats cheese, salt and pepper. Stir until just combined.
Divide mixture between the ramekins. Place a few cherry tomato pieces in each ramekin.
Bake for 20 minutes or until golden and set. Remove from oven, stand for 5 minutes then serve warm or refrigerate until ready to serve.
Serves 6

Nutrient content per serve
Energy 880kJ (210kcal), Protein 11g, Total fat 17g, Saturated fat 4g (24% of total fat), Monounsaturated fat 6g, Polyunsaturated fat 6g, Carbohydrates 4g, Fibre 1g

Nuts for Life
According to Nuts for Life Consumer Research on Australian adults in 2008, many people are confused about dietary fats - what's healthy and what's unhealthy. While nearly three quarters of those surveyed (74%) correctly understand that saturated fat is the unhealthy or 'bad' fat, most people are confused about the difference between the unsaturated fats - the monounsaturated and polyunsaturated fats.

So, what is the difference?
Each type of fat is never found solely on its own in food sources. All three are usually present but in different proportions.

Saturated fat Mainly found in foods from animal origin e.g. meats and dairy. An exception includes products made from plant based coconut and palm oil. The liver in our body can make blood cholesterol from the saturated fat we eat in our diet. High blood cholesterol is linked with an increased risk of heart disease.

Polyunsaturated (Poly) fat Derived mainly from plants e.g. nuts, seeds (which can be processed into cooking oils and margarine), plus fish and seafood. Polys can be further classified as omega-3 and omega-6 fatty acids. Polys are needed for cholesterol lowering and heart health . Marine omega-3 fats are also needed for healthy brain function and for maintaining healthy joints.
Nuts high in polyunsaturated fat: Walnuts, Hazelnuts, Pine nuts and Brazil nuts.

Monounsaturated (Mono) fat Also mainly derived from plant-based foods e.g. nuts, avocados, olives, olive, canola and nut oils, and eggs. Monos regulate blood cholesterol levels but not to the extent that polyunsaturated fats can. They can however raise HDL cholesterol - the "good" kind that helps clear arteries.
Nuts high in monounsaturated fat: Macadamias, Cashews, Almonds, Pistachios and Pecans.

Are nuts a source of healthy or unhealthy fat?
While tree nuts contain between 49 - 76 percent fat, with the exception of chestnuts which contain 0.5 percent, this does not mean they are unhealthy.
  • The majority of fat comes from "good" fats - poly and mono, which help lower blood cholesterol levels and are good for your heart.
  • Nuts are packed with vitamins, minerals and antioxidants, but most importantly for weight watchers they are also a source of dietary fibre and protein - two factors that are known to prolong feelings of fullness, thus helping to lower food consumption.
  • To help manage your weight, substitute foods like biscuits, cakes, pastries and fried snack foods with fruit and nuts. Eating a variety of nuts will help provide the right balance of healthy fats in your daily eating plan.

    Nutrition research has shown that eating just a handful of nuts (30g) most days can reduce the risk of heart disease, improve blood circulation and lower the body's blood cholesterol . In addition they help control hunger cravings. These delicious, crunchy foods are a great way to get healthy and stick to those New Year resolutions! Get the Power of Un!

    For more information on the health benefits of nuts and nut recipes for all occasions please visit

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