I, Diabetic --- Cauliflower Crested Ham Frittata
by Dr. MD
I am Dr. Michael and I found out that I was diabetic eight days before my 47th birthday. After going into the emergency room with pains in my back, chest and face he was told that he did not have a heart attack but rather a 288 glucose level and high blood pressure. Yes, I know, last year I stopped exercising, I started to work harder and at a high stress level, I was angry with people and/or organizations in my community, and I was battling a small case of depression. I take full responsibility for everything I did to myself and I am working to eliminate these issues.
It was me who made those decisions and it was me that allowed outsiders in the community to get inside my head, and it will be me to change things around. If there was one thing I learned from my parents and extended family is that, if I wanted anything in this world, it was up to me to make it happen not any one, any thing, or any being. It is me.
Taking responsibility is something I do not see a lot these days and I was sucked into that trap. It is now time to turn it around.
Three weeks ago, I notice that my health/ body/ mind were slipping and I came to the decision that I needed to change what I was doing to myself. Unfortunately, I was too late in this realization and it put me in the ER.
I am starting this article/blog for a number of reasons and here they are:
- To remind me why life is worth living and to share this journey with people I want to share it with
- To give myself a voice outside of my head
- To remind myself that I have the power and not other people
- To build and record my new relationship with food
- Keep me on track
- Keep me motivated
- Rediscover the ability to create dishes and rediscover why i like cooking.
Although the ER visit was a little scary, I am glad that my wonderful spouse supported me and stayed by my side. Here is to the journey!!!
Dr. Michael
Cauliflower Crested Ham Frittata
Description:A great low carbohydrate breakfast, lunch, or dinner main dish with great flavor that adds energy.
Serving Size: 4 or 6 (see bottom for nutritional information)
Ingredients:
6 Eggs, Jumbo, grade A (1 egg = 63g)
1 cup, diced Ham, regular (11% fat)
1 small Onion, raw. diced
1.5 cup, Cauliflower, cooked
1.5 cup, shredded Cheddar Cheese
Crest:
1. Oil a 9" round glass pie pan.
2. Line the pie pan with dry cooked Cauliflower so it looks like a pie crest (add a few pinches of your favorite herb)
3. Preheat the oven to 350 degrees
4. Cook 15 to 25 min. The goal is to dry out the cauliflower until dry but not burned.
5. Remove crust from oven and let set and cool.
The crust can be done ahead of time the same day. Do Not Refrigerate.
When your ready to cook.
Preheat the oven using the broiler and place the crest in to heat up and brown a little.
Filling:
1. In a bowl beat 6 eggs and fold in 3/4 of the cheddar cheese.
2. When the crest is warm take out of oven.and turn your oven to bake at 350.
3. Layer the Onion and Ham.
4. Pour the egg and cheese mixture evenly over the layer filling the space.
5. Sprinkle the remaining cheese over the egg mixture.
6. Cook for 20 to 30 min.
Dish is done when eggs mixture is firm and the top is lightly brown.
Let set for 5 min and then serve.
Serve with homemade salsa or mustard if desired.
Nutrition Facts
4 Servings
Amount Per Serving
- Calories 384.2
- Total Fat 25.4 g
- Saturated Fat 13.1 g
- Polyunsaturated Fat 1.0 g
- Monounsaturated Fat 5.7 g
- Cholesterol 469.1 mg
- Sodium 835.1 mg
- Potassium 247.4 mg
- Total Carbohydrate 5.1 g
- Dietary Fiber 1.6 g
- Sugars 0.9 g
- Protein 29.6 g
- Vitamin A 21.1 %
- Vitamin B-12 10.5 %
- Vitamin B-6 12.3 %
- Vitamin C 36.2 %
- Vitamin D 1.3 %
- Vitamin E 1.4 %
- Calcium 37.8 %
- Copper 3.4 %
- Folate 8.1 %
- Iron 13.6 %
- Magnesium 6.1 %
- Manganese 5.1 %
- Niacin 10.1 %
- Pantothenic Acid 5.9 %
- Phosphorus 32.1 %
- Riboflavin 16.1 %
- Selenium 16.8 %
- Thiamin 21.9 %
- Zinc 14.4 %
*Percent Daily Values are based on a
2,000 calorie diet. Your daily values may be higher or lower depending
on your calorie needs.
Nutrition Facts
6 Servings
Amount Per Serving
- Calories 256.1
- Total Fat 16.9 g
- Saturated Fat 8.8 g
- Polyunsaturated Fat 0.6 g
- Monounsaturated Fat 3.8 g
- Cholesterol 312.7 mg
- Sodium 556.7 mg
- Potassium 164.9 mg
- Total Carbohydrate 3.4 g
- Dietary Fiber 1.0 g
- Sugars 0.6 g
- Protein 19.7 g
- Vitamin A 14.1 %
- Vitamin B-12 7.0 %
- Vitamin B-6 8.2 %
- Vitamin C 24.1 %
- Vitamin D 0.9 %
- Vitamin E 1.0 %
- Calcium 25.2 %
- Copper 2.3 %
- Folate 5.4 %
- Iron 9.0 %
- Magnesium 4.1 %
- Manganese 3.4 %
- Niacin 6.7 %
- Pantothenic Acid 3.9 %
- Phosphorus 21.4 %
- Riboflavin 10.7 %
- Selenium 11.2 %
- Thiamin 14.6 %
- Zinc 9.6 %
If anyone is reading this i will be posting on a regular schedule. I will be talking about what is going on in my life, my progress and my own recipes as well as the ones I find.
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