Sweet Potato, Cavolo Nero & Plum Tomato Frittata

This dish is the perfect way to start a working day. From the Nourish Your Brain Cookbook, all the ingredients help you to concentrate and improve your energy levels. With free-range egg yolks filled with vitamin A, vitamin D, B vitamins, and choline, an essential nutrient that helps us to remember, think, and learn, plus memory improving kale and sulfur-rich onions and garlic to detox the brain, this really is great brain food!

 Nourish Your Brain Cookbook

1 sweet potato

extra-virgin olive oil

dried chili flakes

2 red onions, sliced

a handful of ripe baby plum tomatoes

2 tablespoons good balsamic vinegar

a bunch of cavolo nero leaves

10–12 eggs, depending on the size of your pan

a small bunch of fresh basil

1 garlic clove

sea salt and freshly ground black pepper

mixed-leaf salad, to serve

8–10-in. (20–25-cm) ovenproof skillet (frying pan) or quiche dish

Serves 8–10


Preheat the oven to 350°F/180°C/Gas 4.

Cut the potato in half lengthwise and then into thin wedges. Toss in a roasting pan with 2 tablespoons olive oil and a little salt, pepper, and dried chili flakes. Roast in the preheated oven until just browned and starting to blister.

About 15 minutes before the sweet potato is done, toss the red onions and tomatoes on a baking sheet with a few tablespoons of oil, the vinegar, and a sprinkling of salt, and place in the oven. The skins of the tomatoes should be just popping open and the red onions beginning to caramelize when the sweet potato is ready to take out. Leave the oven on.

Strip the cavolo nero leaves from their stalks and blanch the leaves in salted boiling water for about 2 minutes. Drain and refresh in a bowl of cold water.

Crack the eggs into a bowl, season well, and whisk thoroughly.

Place the sweet potato, cavolo nero, tomatoes, and onion (reserving some vegetables for the top) in an ovenproof skillet (frying pan) or quiche dish.

Pour the beaten eggs over the top and sprinkle the reserved vegetables on top so that you can see their colors.

Cook in the oven for 25 minutes or until the frittata has puffed up and the top is just firm to the touch.

Meanwhile, finely chop the basil and garlic and mix with 6 tablespoons extra-virgin olive oil to make a loose basil oil.

Allow the frittata to cool a little, then drizzle with the basil oil and serve with a light mixed-leaf salad.



Cavolo nero, also known as Tuscan kale, is a nutrient powerhouse. It is trendy—there is now a National Kale Day! Various types of kale are filled with brain-protecting phytonutrients including flavonoids, polyphenols, and betacarotene. All improve memory, cognition, and microcirculation. Just 3ó oz. (100 g) provides five times the recommended daily allowance of vitamin A and seven times that of vitamin K, which are needed for healthy skin and bones.


For more brain boosting recipes, check out Nourish Your Brain Cookbook by Rika K. Keck.


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