Wellbeing with Nutrition
Nurturing the Mind and Body


This is an Indian inspired spiced frittata, which contains panir, which is an Indian cheese. Panir is unaged, acid-set and non-melting. It is made by curdling heated milk with lemon juice or other food acid. In this recipe, I have used my favourite herbs, spices and vegetables but you can omit/substitute the Indian herbs and spices if you wish.

I cook my frittata initially on the hob in a cast iron pan and then complete the cooking process in the oven. If you do not wish to use the oven then the frittata may be finished off under a grill.


5 organic eggs
1 large onion
1 green chilli
1 tablespoon of organic clarified butter
1 tsp cumin seed
1 tsp mustard seed
1 tsp Himalayan or Celtic sea salt
½ tsp turmeric
½ cup chopped cherry tomato
1 cup chopped fresh spinach
1 sweet pepper chopped
1 cup chopped mushrooms
¼  cup chopped coriander
100g chopped organic panir or feta cheese (omit if you have lactose intolerance)


  1. Pre-heat the oven at (180oC)
  2. Peel onion and cut into small-medium slices.
  3. Finely chop chilli
  4. Melt clarified butter in a suitable cooking shallow frying/oven/grill pan and add the chopped onion and chilli. Gently cook, until soft and translucent. 
  5. Add cumin and mustard seeds to the onion and stir
  6. Add salt, turmeric to the onion mixture and stir. If the mixture sticks add a little water.
  7. Add mushrooms and sweet peppers and gently stir fry for a few minutes.
  8. Add chopped tomato, coriander and spinach and stir then switch off heat
  9. Check seasonings of vegetable mixture and adjust if necessary
  10. In a separate bowl gently whisk the eggs with a fork and add seasonings such as salt, pepper, turmeric etc.
  11. Pour the egg mixture over the vegetables and then scatter the panir or feta cheese over the top
  12. Place the frittata in a pre-heated oven (180oC) for 15-20 minutes or until it is cooked

The frittata may be eaten hot or cold with a suitable accompaniment such as a salad and sweet potato wedges or flat bread.