Introducing Reg’s Kitchen:

Fuel Your Body and Nourish Your Soul! 🍳

Are you craving delicious recipes that not only satisfy your taste buds but also provide a refreshing energy boost and promote a positive mood? Look no further than Reg’s Kitchen, where culinary creativity meets the power of nourishing ingredients.

To kickstart this flavorful journey, I’ll start by sharing a fantastic recipe: the Mediterranean Frittata. Packed with protein for steady energy and mood, this nutrient-dense dish is an absolute game-changer. Perfect for breakfast, brunch, or even a light dinner, this frittata is a versatile addition to your meal rotation.

Adding high-protein foods to your diet can significantly impact your energy levels and mood stability. Protein plays a crucial role in tissue repair, enzyme and hormone production, and overall bodily functions. Moreover, it contributes to a lasting feeling of fullness, warding off mid-day energy dips.

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A cast iron frying pan with an asparagus fritatta inside next to a plate of asparagus

Mediterranean Frittata Recipe

Prep Time: 10 minutes
Cook Time: 25 minutes


  • Large cast iron skillet (or any skillet + oiled casserole pan)


  • 10 eggs (preferably free-range) – Eggs are a protein powerhouse, rich in essential amino acids that aid in tissue repair, enzyme production, and hormone synthesis.
  • 2 chopped onions – Onions provide a good dose of dietary fiber, antioxidants, and anti-inflammatory properties, contributing to a healthy digestive system.
  • 1 diced red bell pepper – Red bell peppers are loaded with vitamin C, promoting a strong immune system and healthy skin.
  • 1 bunch asparagus (or 1 cup of chopped spinach) – Asparagus (or spinach) is a nutritional powerhouse, packed with vitamins A, C, E, and K, as well as folate, which supports healthy cell growth and overall vitality.
  • 1/4 tsp sea salt – Sea salt contains essential minerals like magnesium, potassium, and calcium, supporting proper nerve and muscle function.
  • 1/8 tsp black pepper – Black pepper aids digestion and enhances the absorption of nutrients in the body.
  • A few dashes of red pepper flakes – Red pepper flakes add a spicy kick and may boost metabolism and promote healthy blood circulation.
  • 1 tbsp olive oil – Olive oil is rich in heart-healthy monounsaturated fats and provides a source of energy for the body.
  • Optional: 1/2 lb. feta cheese, crumbled or in tiny cubes – Feta cheese adds creaminess and a tangy flavor while being a good source of calcium and protein.


  1. Preheat the oven to 400°F. Sauté the vegetables in olive oil until they become glistening and tender, then turn off the heat.
  2. In a bowl, crack the eggs and mix in the seasonings. Lightly beat them for about 30 seconds.
  3. If you’re using a cast iron skillet, crumble the feta cheese over the sautéed vegetables (if desired), and pour the egg mixture over them. Alternatively, if you’re using a casserole dish, mix the veggies, eggs, and feta (optional) in a bowl before pouring it all into the lightly oiled dish.
  4. Place the skillet or casserole dish into the oven and bake for 20-30 minutes, until the frittata is browned to your liking.
  5. Serve as is or add your favorite hot sauce for an extra kick! 🌶️

Enjoy this wholesome dish that not only fuels your body but also nurtures your soul. Stay tuned for more incredible recipes and helpful tips from Reg’s Kitchen!
With warmth and health,

Reg 😊

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