Blood Type Diet Recipe


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Spinach and Feta Frittata Nests

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(1 votes)

Category:     Breakfast

Description:
A easy, tasty, and portable breakfast.


General applicability:

Spinach and Feta Frittata Nests
Green: recipe contains only neutral or a beneficials ingredients for that type.
Yellow: recipe contains an secondary avoid ingredient that may be substituted by a more permissable one.
Orange: contains an avoid in a primary ingredient.



Ingredient list:
  • Vegetable oil cooking spray
  • 1-1/3 cups frozen shredded potatoes, defrosted (I used Simply Potatoes)
  • 2 teaspoons olive oil
  • 1 small shallot, chopped
  • 1 cup packed fresh spinach, chopped
  • 4 whole eggs
  • 4 egg whites
  • 4 sun-dried tomato halves, chopped
  • 1/2 cup feta cheese
  • 2 tablespoons chopped fresh basil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper


How to make it:
  • Heat oven to 425°F. Coat 4 muffin kins with cooking spray. Press the potato shreds into the bottom and up the sides of each cup, then bake until golden brown, about 15 minutes. Remove the nests from the oven and allow them to cool. Meanwhile, heat oil in a large pan over medium heat. Cook shallot until soft but not brown, 2 to 3 minutes. Add spinach; cook 2 to 3 minutes. Remove from heat. Lightly whisk eggs and egg whites in a bowl. Stir in sun-dried tomatoes, cheese, basil, spinach mixture, salt and pepper. Spoon into tins; bake until firm in the center, 12 to 14 minutes.
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Blood Type Diet Analysis:


Core Ingredients Analysis:
The ingredients in this category are either BTD compliant for all types or the recipe author and/or editor did not suggest a possible substitution. If this category contains avoids for your blood type this recipe may not work for you, unless you feel like you can omit the item or make an appropriate substitution.

Ingredient
A
B
O
AB
A NS
B NS
O NS
AB NS
Shallots
N
N
N
N
N
N
N
N
Sea Salt
N
N
N
N
N
N
N
N
Spinach
B
N
B
N
B
N
B
N
Potato, White with Skin
A
N
A
N
A
A
A
N
Olive Oil
B
B
B
B
B
B
B
B
Basil
N
N
N
N
N
N
B
N
Egg Whole, Chicken
N
N
N
N
N
N
N
B
Peppers, Chili, Jalapeno
A
B
B
A
A
N
B
A
Egg White, Chicken
N
N
N
B
N
N
N
B
Tomato
A
A
N
N
N
N
N
B


Variations and Substitutions Analysis:
This category of ingredients contains possible substitutions that may allow different blood types to use the recipe or ingredients that can be left out of the recipe altogether.

Ingredient
A
B
O
AB
A NS
B NS
O NS
AB NS
Sweet Potato
A
B
B
B
N
B
N
B
Yam
A
B
N
B
A
B
N
B
Pepper, Black
A
A
A
A
A
A
A
A
Feta Cheese
N
B
N
B
N
B
A
B


Macronutrient Analysis:

This recipe may contain macronutrients with important effects on health

  • The recipe may contain ingredients high in lignans
  • The recipe may contain ingredients encourage health microbiome balance