Beth Warren Nutrition Blog

meal with watermelon


by Beth Warren July 5, 2015

A great meal for breaking a fast encompasses all the food groups your body is craving to replenish: protein, carbohydrates, fat along with fluids. This Broccoli Frittata is a great one-dish-wonder that incorporates all the foods your body is missing. And being that you are most likely exhausted after the fast, it’s a simple recipe that is tasty, too!
Want to boost the fluid and carb content to really feel recovered post fast? Add a glass of refreshing fresh, raw coconut water pre-meal, which has natural sugar and potassium, an electrolyte your body is missing after suffering from post-fast dehydration, along with fresh watermelon to eat before, during and after your meal, that will help quench your thirst, reboot your carb stores and get you fuller, faster with its fiber. 
Is it hard for you to slow down your meal after a fast? That’s because your body’s survival instincts kick in, and your eyes will want to eat faster than your belly! Try starting the meal with hot fluids like tea or vegetable soup to help add to the fluid you are so desperately missing and to slow you down with its high heat temperature.

Broccoli Frittata

Serves 4. A nutritionally complete and delicious one dish wonder to eat for a break the fast meal, or use for breakfast, lunch or dinner anytime! Prep Time 10 min Cook Time 40 min Total Time 50 min


1 1/2 cups red potato, cubed or canned potatoes rinsed and sliced (due to the fast day dehydration, your body can use the added sodium in foods, just this one time ;) )

1 cup onion, chopped

1 1/2 cups broccoli florets, chopped and steamed

1/2 cup part-skim mozzarella cheese (you can mix with cheddar cheese, but it would add calories)

4 eggs

1 cup skim milk

3/4 tsp salt

1/2 tsp paprika






Adapted from


Preheat oven to 400 F.

In an oven-safe skillet over medium heat, sauté the potato and onion for about 10 minutes or until potato is tender, stirring frequently.

Add broccoli florets to the skillet and top with cheese.

In a medium bowl, combine eggs, milk, salt, and paprika. Pour egg mixture into skillet over potato mixture. Shake the pan a bit to distribute the ingredients. Cook over medium heat for 5-10 minutes or until the bottom starts to set up while the top is till a bit liquidy.

Move skillet to oven and cook for another 15-20 minutes or until the frittata has set up. A toothpick inserted about an inch from the center should come out clean.


* Always opt for fresh fruits and vegetables or frozen. I used canned potatoes here only because it's after a fast when we could use a bit more sodium to our meals, but still rinse before using.

* You can mix in cheddar cheese to the cheese mixture, however, there is added fat, saturated fat and total calories

*Feel free to add more veggies such as mushrooms and tomatoes!


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