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Thursday, December 19, 2019

"Fathead" Pizza Crust - The Ketolicious Way: 4 Cheese White Pizza w Spinach, Ricotta, & Prosciutto

"Happiness is just a matter of digestion"

~Lin Yutang

What is a ketogenic diet?

The ketogenic diet is not a new fad trending on Instagram. The medical community has implemented it for nearly 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins cleverly adapted its strict adherence to very-low carbohydrates for the first two-week phase of his now iconic Atkins Diet for weight loss, after which dieters transitioned into a less restrictive protein and fat-rich regimen.

Essentially, the diet is designed to release ketones into the bloodstream. Shifting the consumption of energy from one kind of metabolic pathway to another. Most of our bodies' cells prefer to use glycogen (blood sugar) which comes from stored carbohydrates as the main source of energy to fuel our biological processes. When you restrict consumption of starches and sugar, the absence of circulating glucose in your body causes it to catabolize stored fats, breaking them down into molecules called ketone bodies. This process is called ketosis. Once you reach ketosis, your cells will exclusively use ketone bodies to generate energy until you start eating higher glycemic carbohydrates again.

It takes anywhere from two to seven days of eating fewer than 20-50 grams of carbohydrates a day to make this shift of primary energy source from sugar to ketones. Bear in mind, that there is no magic number of carbs that will guarantee this shift from sugar fuel to ketone fuel, the process is highly individualized and careful analysis of how many carbs you need to consume in order to remain in ketosis is part of the fun. Some people require an even more restricted diet to produce enough ketones as fuel. Generally speaking, you will be consuming 70 to 80% fat, 15 to 25% protein, and 5 to 10% of calories coming from carbohydrates.

There is much debate about the ideal ratio of macronutrients (protein, fats, and carbs) and there are many factors that can mitigate good results... for instance, some sources claim overconsumption of proteins can cause gluconeogenesis - i.e. the metabolic process responsible for turning proteins into glucose... a little gift from our forbearers. Glucose is the only energy source used by the brain (with the exception of ketone bodies), testes, erythrocytes, and kidney medulla. In mammals this process occurs in the liver and kidneys. If you consume too much protein on a ketogenic diet, your body may have an insulin response. This process inhibits the body’s ability to produce ketone bodies. The amount to which you need to limit your protein varies person to person and depends on many factors just like carbohydrates.

Good sources of fat on a ketogenic diet include coconut oil (because it’s high in medium chain triglycerides C8, C10, and C12), extra-virgin olive oil, avocado oil, grass-fed butter, clarified butter, ghee, tallow, olives, walnuts, coconut, bacon, and bacon fat. Most of these are saturated, and they are less likely to be oxidized when cooked. Extra-virgin olive oil should be used on salads or in areas where it will not be cooked, as it is oxidized more easily. Avocado oil has a higher smoking point so it can be used with cooking. Quality of fats is extremely important because when fats are oxidized (meaning when they are heated to a certain temperature and they produce oxygen-reactive species) they can form free radicals that can oxidize LDL cholesterol, which in turn can damage our arteries’ lining and cause hardening of the arteries.

Achieving ketosis is an exercise in trial and error, and I am not here to advocate the diet;  although, I do eat this way, as does my husband. For those of you interested in trying the diet, or those of you who are just looking for less starchy, less sugary alternatives to replace some of your favorite dishes, I have opted to start posting a series of recipes based on the ketogenic diet, but it might be more accurate to simply call them "low carb" recipes since (although I use no starches, glutens, or sugars), I cannot attest with any true degree of accuracy or veracity that all of these recipes will fall exactly within the 70 to 80% fat, 15 to 25% protein parameters that constitute a true ketogenic meal.

The Fathead Pizza concept I have adapted was originally posted by a couple of food bloggers in June of 2013. You can find their fathead recipe here. It is made like a Sicilian pie, rectangular in shape with a bit thicker crust.

My version is gluten-free, fragrant with the lovely scent of yeasty goodness and truly delicious. You'll find the full recipe below at the end of the post along with ingredients and instructions, but I thought first I'd walk you through some steps. 

Notes: The crust itself is a simple affair. The dough comes together easily, though it is a bit sticky. It's comprised mostly of mozzarella cheese melted with a little cream cheese,  almond flour, yeast (solely for its inimical flavor, but not for rising, this dough won't rise...), baking powder, psyllium husk (to give the dough a semolina-like depth and texture), one whole beaten egg, olive oil and/or ghee for flavor and also to coat your hands when kneading. You'll need parchment paper to roll it out and bake it on, but the dough itself is pretty fool-proof and bakes to thin crisp foldable perfection like an actual slice of Neopolitan pizza. I have even made incredible Chicago-style pan pizzas with it (just adding a few minutes to the blind-baking time).  The pizza reheats beautifully, btw. Reheat it in a slow oven (350 degrees). for 3-5 minutes. You can microwave it for a minute, but it will lose its lovely crispness if you do.

It is vital that you have all your ingredients assembled and ready (making sure, for instance, that you preheat your oven first with your pizza stone or pan in it,  and then add warm water to your yeast in a tiny bowl that you set aside for 10 minutes until its foamy, have your egg at room temperature and beaten,  have your toppings all chopped and cooked if they require cooking, your dry ingredients mixed,  etc.) before melting the mozzarella and cream cheese together in the microwave in a large microwaveable bowl - a bowl large enough to eventually add the other ingredients and work the dough in.

Bear in mind, the cheese dough will harden if too cool and will be impossible to incorporate with the other ingredients, though, of course, should you find the cheese has congealed into hard unworkable cement, you can always reheat it in the microwave for a few seconds to make it more pliant and malleable. No fear here...

You must use regular grated mozzarella for the crust itself - do not use fresh mozzarella for the crust, it is far too wet. In fact, if you choose to use fresh mozzarella as a topping, I strongly recommend using sheets of paper towels to absorb all the excess liquid, lest the milky whey run all over your pizza crust and dampen it.

Naturally, y
ou can easily add any toppings you like. You can use a marinara sauce, sausage, mushrooms, pepperoni... anything and everything, so long as you cook whatever raw ingredients you choose beforehand. The baking time for the pizza is too short to add raw ingredients, unless, that is, you like raw food atop your crust, then by all means... indulge.

A  large classic silicon spatula, the kind you use to fold egg whites into mixtures with, is my tool of choice for combining the melted cheese with the other dough ingredients. It makes an enormous difference, because it really allows you to work the dough, pressing it out like the paddle of a mixer would without sticking to it, and, of course, you must use your well-oiled hands at the end to completely incorporate the dough's ingredients with a little kneading, before rolling - human hands are the greatest most sensitive tools of all. 

Roll the dough out between 2 pieces of parchment paper so it doesn’t stick to your rolling pin. Roll it out to about a 12-inch circle or a little larger if you like your pizza thinner and want to have rolled up crust ends like Neopolitan-style pizza. You must dock the crust... Poke the dough all over with the tines of a fork. Don’t forget this step or it will bubble up and make it very challenging for you to layer your toppings on it! 

hen you must blind bake the dough. Transfer the dough circle onto the preheated baking stone (WITH the parchment paper beneath) and bake until it’s starting to turn golden brown in spots, about 6 - 8 minutes. If using a cookie sheet instead of a baking stone, cook 8-10 minutes. Once again, this dough is sticky and if you bake it without parchment paper, it will turn your stone or pan into a gooey mess when you try to extract it. Do not use aluminum foil in lieu of parchment paper... the dough sticks to it... I learned this the hard way;)

Now add your toppings and cook the fully loaded pizza for another 8-10 minutes, or until your toppings are hot, the cheese sauce is set, and the fresh mozzarella is melted.

"Fathead" Pizza Crust 


Pizza Dough:

  • 1 teaspoon instant yeast
  • 2 tablespoons warm water
  • 1 cup almond flour
  • 1 tablespoon psyllium husk powder
  • 1 teaspoon baking powder
  • 1 and 1/2 cups shredded low-moisture part-skim mozzarella
  • 1 ounce cream cheese, cubed
  • 1 large egg beaten, be sure egg is at room temperature
  • Avocado oil, olive oil, or ghee, for oiling your hands

Garlic Cream Sauce:

  • 2 tablespoons unsalted butter
  • 2 large cloves garlic crushed or minced
  • ounce cream cheese
  • 1/2 cup heavy whipping cream
  • 1/2 cup of ricotta cheese
  • 1/8 teaspoon black pepper
    1 teaspoon fresh or dried parsley flakes


  • ounces fresh mozzarella, thinly sliced, drained on paper towels
  • 6 ounces cooked spinach, sauteed in olive oil, drained on paper towels
  • 6 cherry tomatoes, sliced in half
    Parmigiano-Reggiano, grated to taste, for garnish (optional)
    4 ounces of thinly sliced prosciutto, for garnish (optional)
    red pepper flakes, for garnish (optional)


  • For the pizza dough, preheat oven to 425F. If you have a baking stone, place it in the center of the oven to preheat.
  • Add the yeast and warm water to a small bowl and stir to combine. Set aside until foamy, about 5 to 10 minutes.
  • Whisk together the almond flour, psyllium husk powder, and baking powder in a medium bowl and set aside.
  • Make the garlic cream sauce. To do so, heat the butter in a small sauce pan over medium heat. Once melted, add the garlic and cook 1 minute, stirring constantly. Add the cream cheese, heavy whipping cream, ricotta, dried parsley flakes, and black pepper - whisking until the sauce is smooth. Cook over low heat. Reduce the sauce until it has thickened. Turn off the heat. 
  • Add the mozzarella and cream cheese to a large microwave-safe bowl. Microwave for 60 seconds and then give it a stir, and continue microwaving in 20-second increments until the cheese is fully melted and combined when stirred. Stir the yeast mixture into the melted cheese until combined with a silicon spatula being sure to really work it in well, and then stir in the beaten egg until combined. Stir in the almond flour mixture until it forms a dough, pressing with the sides of the spatula.
  • Oil your hands and knead the dough a couple times until it comes together as a ball. Then flatten into a disc. 
  • Roll the dough out between 2 pieces of parchment paper to a 12-inch circle. Poke the dough in several places with a fork.
  • Transfer the dough circle with its parchment paper beneath it onto the preheated baking stone and bake until it’s starting to turn golden brown in spots, about 6 - 8 minutes. If using a cookie sheet instead of a baking stone, cook 8 - 10 minutes.
  • To make the pizza, leave the oven on 425F and leave the baking stone in the center of the oven.
  • Once the crust is pre-baked, spread the garlic cream sauce on top. 
  • Place your cooked spinach leaves, fresh mozzarella slice, and cherry tomatoes, arranging them decoratively on top
  • Slide the pizza onto the clay baking stone in the 425F oven and bake until the cheese is melted, and the cream sauce is set about 8 to 10 minutes.
  • Sprinkle grated parmigiano on top. Arrange prosciutto slices evenly & decoratively. I like to roll them, but you can do it any way you like. Sprinkle red pepper flakes and/or additional parsley. Slice with a pizza cutter into wedges. Mangia.

Tuesday, April 11, 2017

Shaken And Stirred - Easy Skillet Spinach Mushroom Frittata with Chevre

One of the many unique features of living in San Francisco that makes it seem like an earthly paradise is its dramatic and  visually stunning topography. Every tourist who has ever snapped a picture with her iPhone goes home with glorious shots which Ansel Adams would have proudly displayed; though, of course, they would have done it with devices & techniques that would have his light meter spinning in its grave: like... sticking a cellphone out of the rental car's sunroof while driving down the coastal highway and blindly snapping away.
Don't scoff, you know you've done it too.

Why can these untutored, landlocked philistines from the center of the continent take such amazing photos? Because the S.F. Bay Area is just that beautiful! No photographic artistry is required. I won't subject you to long descriptive passages of its majestic hills and sparkling bay views; the wispy finger-like projections of mist that slowly enshroud the unsuspecting city in a veil of fog and mystery on a warm summer day or the rows of houses, standing like lines of colorful dominoes, impossibly perched on top of the steepest slopes. No, I won't try. I couldn't do it justice. But Nature must have its little jokes and all of this topographical splendor comes at a price: earthquakes.

The few times a native New Yorker (like me ) thinks about the earth moving she (or he) associates it with incredible lovemaking. As the lyric in the Roberta Flack song "The First Time Ever I Saw Your Face" suggests: "...the first time ever I lay with you, I felt the earth move in my head ...", the earth moving should be thought of metaphorically in association with that beautiful feeling of romantic euphoria and sexual ecstasy. Not so when you leave the terra firma of the northeast and head out to the wild west where the ground bucks like a bad-tempered bronco at a rodeo. When people say they felt the earth move in the bay area, they are being anything but poetic.

Of course, after years of living in earthquake country, I am now a grizzled old veteran of non-erotically induced earth movements. I've felt the occasional jolt over the years but I never immediately recognized it as an earthquake. After each one, it has always taken me some time to actually attribute the tremors to its source because each event was so brief and unassuming that I never became alarmed. In my poor prosaic mind, so firmly grounded (pardon the pun) in east coast sensibilities, you should reflexively register fear any time the ground beneath your feet moves and you're not on a treadmill at the gym. It's an autonomic, visceral reaction to real danger, right? But as I said, I faced these aforementioned earth tremors blithely; and even thought of them as an exciting part of SF living: it gives you something to talk about with your hairdresser that day other than your split ends. Until today......

At 4:42 am this morning, I was startled into wakefulness by my bed doing its best imitation of a wine cork being tossed around in the Pacific Ocean. As I clutched the bedcovers and rode the wave for 7 or 8 seconds (though it seemed a lot longer), I heard the pocket door that partitions my bedroom from the rest of the master suite rattle like skeletons in a presidential candidate's closet. Needless to say, I instantly recognized this experience for what it really was: an honest-to-goodness, make-no-mistake-about-it, bone-rattling earthquake. Although for half of a mad second (my denial machine running full-throttle), I did think it could be the harbinger of the demonic possession of my soul. After all, I am a fanciful, somewhat neurotic, former catholic schoolgirl turned atheist who being all alone in the house and, it being a week before Easter, rented the movie "The Exorcism of Emily Rose" where the heroine's unfortunate dilemma began in precisely the same bed-shaking manner. Enough said.

The point, which I have finally gotten around to, is that I was scared out of my wits (hence the demonic possession delusion), hobbled out of bed with my bad right knee (don't ask) and did what every modern, enlightened, concerned citizen does in the wake of such an incident... turned on the local news station so some talking head in a bad suit could confirm the obvious. Silly, isn't it? But it has become a reflexive response to all disasters, real or perceived.
Did I try to take cover under a doorway or heavy piece of furniture? Check the boiler room or stove for leaks? Survey all or any damage? No, instead I sat quietly trembling in my dressing room and watched some poor KRON anchor-schnook (with Walter Konchrite aspirations who would be lucky to anchor the evening news for some NBC affiliate in Peoria) tell me what I already knew: an earthquake had hit the SF bay area. Of course, he informed me that it registered as a minor 4.2 quake on the Hayward Fault with its epicenter somewhere east of the bay; something I myself could not possibly confirm having lost my Richter scale during the move into our new home.

Feeling accomplished and secure in the knowledge that this thing that jolted me out of my bed was not the arrival of Armageddon , I had a brief look around. When I was satisfied that nothing was damaged (in fact, surprisingly, nothing had even been disturbed), I hobbled back to my bed, put on my blinders and earplugs and passed out until mid-morning.

Somehow when I finally arose later that morning to a bright sunny day, instead of booking the next flight out of town, I awoke hungry and felt inspired to create a mini-quake of my own for breakfast. (Welcome to the left-coast where reality is just an alternate universe and everything always seems better in the light of a beautiful dawn. Must be something in the water.)

What better way to commemorate my first true ground-shaking San Francisco experience than with a post-earthquake repast that combines the bounty of the bay area's summer produce with a cooking technique that celebrates the spirit of that quintessentially Californian force of nature that makes us shake, rattle and roll: the Hayward Fault? Can you guess what I wanted for breakfast?.... Scrambled eggs, of course! As an ode to my scrambled brains. But in true San Francisco fashion, we will gussy the eggs up a bit with seasonal local produce to give them some gourmet cache while still keeping them humble and accessible to all who can wield a cast-iron skillet with a nod to France who offers grand cuisine with liberteegalite and fraternite (and many earth movements of the more carnal variety), I offer you: 

A spinach, shiitake mushroom, shallots and truffled chevre 4 egg frittata to be exact.

Uber-easy to make and also relatively cost efficient. Can feed four people. I myself only ate 1/4 of this and shall enjoy it for breakfast tomorrow, too. Frittatas reheat magnificently in the microwave without becoming rubbery. The frittata is the less precious cousin of the French omelette. In fact, a frittata is heartier, healthier and more satisfying than its famous cousin. As a cook, you have more margin for error. I actually prefer frittatas, I can load them up more, they are the lazy woman's open-face omelette... Eggs qua eggs have never been my favorite protein. I have never fried an egg, nor eaten a fried egg. I have only just learned to eat boiled eggs (in Nicoise salads drowning in aioli), yet I do enjoy eggs scrambled or baked as custards, something about the integrated whole of the egg appeals to me.. its transcendence from embryo to luscious meal is alchemical. Making true omelettes is an active meditation. To keep the omelette thin and crepe-like is a science more than an art. You have the heat low, keep the curds stirring slowly, evenly and constantly until the heat slowly denatures and coagulates the protein. It takes a while. Too high a heat without enough motion and the skin will wrinkle and brown.. If you like fluffier more American-style omelets, you can start out with a higher heat, stir faster to incorporate more air, then lower the heat to avoid scorching. A scorched omelette has gotten many a budding apprentice cook hit with a hot frying pan in ye olde French restaurants of yore... probably still does.

Frittatas, on the other hand, are more forgiving, less exacting. The word “frittata,” derives from the Italian verb “friggere,” or “to fry,” connoting the simplicity and pleasures of cucina povera—the “humble cuisine” that most of us innately embrace. Egg is the base. With its high protein and mineral content, easy availability and low cost, eggs are an essential part of the diet almost everywhere in the world. From China and Southeast Asia to to Japan to India and Iran, up to the Maghreb, Spain, France, and Italy some kind of frittata-like dish is prepared. Surprisingly, in Italy, it’s rare to find a restaurant that offers frittata on its menu; it’s the quintessential home food. I never found one... in fact, when I traveled through the country from Alba all the way down to Capri and back again, breakfast was invariably coffee and pastries, little bit of fruit. Our super-sized omelettes may have served as dinner or lunch but never breakfast.

Naturally, the tastiest frittate are made with the best eggs—farm fresh with luscious, orange yolks. City-living doesn't allow for it, sadly. But, of course, eggs are just the beginning; the most distinctive aspect of the Italian frittata compared to similar preparations is the creative and imaginative use of all kinds of ingredients.  The ingredients of an omelette are gently placed into the beaten eggs as they are cooking in the pan. In a frittata, the eggs and ingredients are mixed together, then cooked more slowly. Also, the final shapes are different; an omelette is usually thinner, carefully folded around its ingredients; where a frittata is thicker. filled to the bursting  with goodies like a broken pinata.  There’s an Italian expression: “hai fatto una frittata,”which loosely translated means: you’ve made quite a mess—or a sequence of mistakes.  That expression no doubt comes from the fact that it often happens that a frittata is made on the spur of the moment: a last-minute decision made when you don’t have the time to go grocery shopping and the refrigerator seems bare. But all those odds and ends and leftovers in your fridge can make for a great frittata. In fact, in Italy, sometimes before serving lunch or dinner, a small portion of the meal is purposely put aside for a frittata the next day making delicious frittate with leftover pasta or rice (with or without sauce or seasoning). Also, a frittata is a perfect way to entice children into eating vegetables or conversely teach people like me who are not overly fond of eggs to eat eggs... To me, eggs are merely the vehicle for the luscious filling. It can be tastier hours later, eaten at room temperature, or enjoyed the next day, with a side of arugula. When stored in the fridge, be sure to wrap your frittata in plastic wrap and then put your frittata in an airtight plastic container, as water and humidity can ruin the taste. Remember: any greens or veggies you add into the frittata must first be sautéed, in order to eliminate most of their water. As for whether to use butter or extra-virgin olive oil—I use both - besides just personal preference, you should also consider which of those tastes marries best with the other ingredients you’re using in the dish. I used what I had on hand, but if I had my druthers, I would have added lovely red peppers to this dish as another aromatic. This will serve four people admirably, especially with a simply dressed tossed salad of arugula. You can easily double the ingredients, however, and use the same pan.

Easy Skillet Spinach Mushroom Frittata with Chevre

This recipe requires 1 well-seasoned 9" or 10" cast-iron skillet for the eggs, a pre-heated oven, 35 minutes of cooking time and, ideally, room temperature ingredients.  If you don't have a high quality cast-iron skillet, run out to your nearest William Sonoma (another S.F. classic) and buy one. Le Creuset is my favorite. They last a lifetime, come in the sweetest colors, and are indispensable to the home cook.

Don't try to substitute the cast-iron skillet with a stainless steel or aluminum saute pan. Their bottoms and sides are not thick enough to form the desired texture of the crust. Instead, try using a well-oiled (or buttered) 9" round glass or ceramic baking dish. The spinach mixture will still need to be sauteed in a pan and then placed in your baking dish with the egg custard mixture before baking. 


For the custard:

  • 4 large eggs, lightly beaten, but white and yolk fully incorporated
  • 1/2 cup half & half or heavy cream
  • 1/8 teaspoon of freshly grated nutmeg (optional)
  • 4 leaves of fresh basil, cut into chiffonade
  • 2 sprigs of fresh Italian parsley, leaves only, finely chopped
  • 4 oz. of chevre (mine was truffled) or  lovely ricotta, or freshly grated aged cheddar, gruyere or fontina (use a good melting cheese)
  • salt and  pepper to taste
For the spinach mixture:
  • 6 oz. of baby spinach leaves, coarsely chopped
  • 2 shallots, finely sliced
  • 1/4 lb of shiitake mushrooms (substitute any mushroom you like)
  • 2 tablespoons of extra-virgin olive oil
  • 1 tablespoon of unsalted butter (preferably a european-style butter with a higher fat content. I like Kerrygold brand - it's an Irish butter made from grass-fed cows)
  • salt and pepper to taste
For the crust:
  • 1 La Brea Rosemary Olive Oil boule , brushed lightly with extra-virgin olive oil
    ( La Brea is a bakery in Los Angeles whose breads are shipped unbaked to a few select Bay Area markets like Whole Foods and then freshly baked on site before being sold. Thanks to my friend, Nicole, for introducing me to their boule. Our local Acme Bread's Levain Walnut or Rosemary Foccaccia is also a fab substitute. You can use any other brand or flavor of dense, crusty bread.)


Preheat oven to 400 degrees

Heat skillet on medium high heat, when hot, add 2 Tbs. olive oil & 1 tsp. of butter. When butter melts, lower heat to medium then add a couple of grinds of salt( or 1/8 tsp.) followed by the mushrooms. Saute until mushrooms soften, they will absorb the oil, but add more as needed, when mushrooms soften add shallots until shallots are translucent. Add spinach to mixture, stirring well to incorporate the spinach with the aromatics,  feel free to add a little extra butter or even a bit of stock, if the spinach mixture appears dry before it fully wilts. Cook spinach until completely wilted, all the moisture has just evaporated out of the mixture. Turn heat to very low; season lightly with salt and pepper, tasting to insure proper flavor. If the mixture still appears watery after the spinach is wilted, blot out any excess liquid with a paper towel.

Combine the ingredients (except the cheese & herbs) for the custard in a large stainless steel bowl with a wire whisk, incorporating one element at a time. Whip the egg mixture up vigorously until the mixture appears light & foamy then gently fold the cheese, basil and parsley into the custard with a spatula, careful not to deflate the foam.

Add the remaining butter to the spinach mixture in the skillet; swirling it in to ensure that the entire pan is completely buttered. Now add the custard to the warm spinach mixture, stirring very lightly to evenly distribute it in the pan. Place skillet in the center rack of the preheated oven, turn the oven temperature down to 350 degrees. Bake the eggs for 25-30 minutes until puffy and golden. The center should still be slightly quivering when ready. When done, remove eggs from oven, let stand for 5 minutes.

When eggs have 5-7 minutes remaining for cooking time, quickly place bread directly on rack in oven and heat until eggs are done and bread is hot & crusty.

While frittata is resting, heat 4 plates in the microwave for 1 minute.

While plates are heating, slice bread in half at its equator (horizontally) if you are using a boule. Remove some of the bread from the center of the loaf, leaving the edges intact,  cut each half vertically into half again. Place a slice of bread on each warm plate. Cut the quiche into four wedges; carefully nestle each wedge into the warm bread, garnish with extra basil. Or if you don't have a boule, just toast up nice thick slices of bread. 

Serve the frittata with a side of sliced seasonal fruit for breakfast, or a green salad for lunch.

Serves four normal civilians or two hungry earthquake survivors.