Forager Frittata

Eggs and hot flashes: Forager Frittata

Forager Frittata

Want to know more about eggs and hot flashes? The free-range eggs in this Forager Frittata are full of omega-3s, which not only promote higher bone mineral density, but also reduce hot flashes. Basically, a perimenopause and menopause win.

Omega-3s improve bone building by affecting calcium balance and lowering inflammation. Unfortunately, inflammation limits the formation of new bone and increases the destruction of old bone. And remember, the standard American diet is essentially an inflammatory diet. The more our gut is inflamed and unbalanced, the greater the impact on our bone density. Throughout our Sage+Sisters programs, we highlight sources of omega-3, including nuts, seeds, wild fish, and fish oil. 

Possibly our favorite flavor in this frittata is the butternut squash, which couldn’t be yummier with the eggs. It adds a little natural sweet to the savory. Butternut squash is packed with antioxidants such as beta-carotene. Antioxidants lower cholesterol, boost our immune system, and balance our hormones.

Have fun with this recipe. You can throw in other fresh, colorful veggies or legumes like zucchini, kale and green beans. And use it to make sure you eat all the fabulous produce in your fridge.

For other breakfast ideas, see our breakfast recipes and also the breakfast recipes over at Little Green, which shares our nutritional values. For other omega-3 ideas, why not search “tahini” (a concentrated sesame seed paste) on the Little Green Site.

Course Dinner
Servings 4 servings


  • 2 Tbsp. extra virgin olive oil
  • 1 onion sliced into half-moons
  • 1 clove garlic diced
  • 1 butternut squash cut into 1" cubes
  • 1/2 bag baby spinach
  • 2 parsnips cut into thin rounds (or shredded Brussel Sprouts)
  • 7 free-range eggs
  • 1/4 tsp. sea salt
  • 1/8 tsp. black pepper freshly ground


  • Preheat oven to 375.
  • In a cast iron pan, warm the olive oil. Add onions and cook for 5 minutes.
  • Add the butternut squash and parsnips and cook until tender, about 10-15 minutes. Add the spinach and let it wilt, and then garlic and salt, and sauté until fragrant (1-2 more minutes.) Remove from heat.
  • Whisk together the eggs in a bowl with a splash of water and some salt and pepper, and pour them into the hot pan.
  • Cook for about 20 minutes, or until puffed and golden.
Keyword butternut squash, eggs

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