Green Herb Frittata

This is one of my all-time favourite recipes – one I never get bored of. It’s delicious, nourishing, and packed with plant diversity, fibre, and goodness. What makes it even more special is that it’s rich in good mood ingredients like saffron, turmeric, walnuts, and plenty of magnesium from all those greens (plus the walnuts and eggs!). On top of that, every ingredient helps to nourish your gut microbiome – which we now know plays a key role in mood and overall wellbeing. It’s a perfect example of how every ingredient counts and why food truly is medicine.

I’ve always been a big advocate for a food-first approach in nutrition. So many of us are depleted in magnesium – often called nature’s tranquilliser – yet we don’t realise just how much we can get from food itself. Supplements can be helpful, but our meals should be our first port of call. Just take a look at the magnesium content of the ingredients in this dish alone:

• Onion (1 medium, ~110 g): 10 mg

• Spring onions (5–6, ~50 g): 10 mg

• Coriander leaves (100 g): 25 mg

• Parsley (100 g): 50 mg

• Dill (20 g): 12 mg

• Chives (20 g): 10 mg

• Barberries (20 g): 10 mg

• Walnuts (50 g): 80 mg

• Turmeric (1 tsp): 3 mg

• Eggs (6 large): 75 mg

That’s over 280 mg of magnesium – more than many supplements provide, all from whole, real food.

This brings me back to the power of using food as medicine. For example, saffron has been shown in multiple studies to lift mood, reduce anxiety, and support symptoms of low mood – I love it for its sunshine colour, flavour, and feel-good effect. Turmeric influences over 50 pathways in the body, its anti-inflammatory effects extending to mental wellbeing too. Walnuts bring plant-based omega-3s, anti-inflammatory support, and benefits for brain health. And let’s not forget eggs – rich in choline, vitamin D, and B vitamins, all of which are vital for mood and mental clarity.

Every bite of this dish is doing something wonderful for your body and mind – and that’s exactly why I love it.

RECIPE:

A bunch spring onions (about 5-6)

1 medium onion finely chopped

Large bunch (100g) of coriander

Large bunch (100g) parsley

Small bunch (20g) dill

Small bunch (20g) chives

20g (1/4 cup) of barberries rinsed well

50g  walnut roughly chopped

1 tsp turmeric

1 tsp baking powder

6 eggs

Pinch of saffron soaked in 2 tbs of water

Finely chop up the  spring onions and onion  and sauté in a little olive oil. Do not let it brown- just soften. After 6-7 minutes add 1 tsp of turmeric, sauté and then add 1/4 cup of washed barberries and  saffron water. Mix. Put the heat off and set aside.

Put 6 eggs in a blender and blend until fluffy. Alternatively you can whisk by hand.

Finely chop up all the herbs and put in a large bowl. Add a big pinch of salt and 1 tsp of baking powder. Add the spring onion mix, walnuts and eggs to this. Mix well and empty in an oven proof dish. Put in the oven for 20-25 minutes until set. Wait until completely cooked and enjoy