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Roasted Red Pepper and Zucchini Frittata

A simple frittata with sauteed zucchini, red peppers, and baby spinach. Easily adaptable for seasonal vegetables. Rich in protein from eggs and vitamins from the vegetables.

From The Young Forever Cookbook

Ingredients

  • 2 tbsp extra-virgin olive oil
  • 1 yellow onion, thinly sliced
  • 2 garlic cloves, minced
  • 1 large zucchini, halved and sliced into half-moons
  • 1.5 tsp kosher salt
  • 1 cup roasted red peppers from jar, drained and chopped
  • 2 cups packed baby spinach
  • 8 large pasture-raised organic eggs
  • 0.33 cup finely chopped mixed soft fresh herbs (basil and dill)
  • 0.25 cup grated pecorino cheese
  • 0.5 tsp freshly ground black pepper

Instructions

  1. Preheat the broiler to high.
  2. Heat the olive oil in a 10-inch ovenproof nonstick pan over medium heat. Add the onion and cook until soft, about 5 minutes. Stir in the garlic, then add the zucchini. Cook until the zucchini has softened and the onions have turned golden brown, about 8 minutes. Season with 1 teaspoon of the salt.
  3. Stir in the red peppers and baby spinach, allowing the spinach to wilt.
  4. In a medium bowl, whisk the eggs, herbs, cheese, remaining ½ teaspoon salt, and black pepper until combined.
  5. Pour the egg mixture into the pan and use a spatula to stir the mixture together. Cook for a bit, then run the spatula around the edge and gently shake and tilt the pan as necessary to allow the uncooked egg to run underneath. Reduce the heat to low, cover, and cook for 5 to 7 minutes, until the egg is almost set.
  6. Remove the lid and place the pan under the broiler for 1 to 2 minutes, until the top is golden brown. Remove from the heat and shake the pan to ensure the egg isn't sticking; use a spatula to gently lift the sides if so. Carefully slide the frittata onto a platter and cut into wedges. Serve immediately.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Vitamin C
    From: Zucchini, Bell Peppers
  • Magnesium
    From: Zucchini
  • Carotenoids
    From: Zucchini, Bell Peppers
  • Flavonoids
    From: Baby Spinach
  • Arachidonic Acid
    From: Eggs
  • Choline
    From: Eggs
  • Vitamin B12
    From: Eggs
  • Vitamin D
    From: Eggs
  • Dietary cholesterol
    From: Eggs
  • Biotin
    From: Eggs
  • Protein
    From: Eggs
  • Omega-3 fatty acids
    From: Eggs, Pecorino cheese
  • Folate
    From: Eggs
  • Oleocanthal
    From: Extra-Virgin Olive Oil
  • Hydroxytyrosol
    From: Extra-Virgin Olive Oil
  • Oleic Acid
    From: Extra-Virgin Olive Oil
  • Oleuropein
    From: Extra-Virgin Olive Oil
  • Apigenin
    From: Extra-Virgin Olive Oil
  • Luteolin
    From: Extra-Virgin Olive Oil
  • Gallic Acid
    From: Extra-Virgin Olive Oil
  • Antioxidants
    From: Extra-Virgin Olive Oil

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Hip Fracture
    Protects against · via Vitamin C
  • Upper Respiratory Tract Infection
    Improves · via Vitamin C
  • Wrinkles
    Improves · via Vitamin C
  • Varicose Veins
    Protects against · via Vitamin C
  • Cataracts
    Reduces risk of · via Vitamin C
  • Common cold
    Protects against · via Vitamin C
  • Skin Aging
    Protects against · via Vitamin C
  • Cardiovascular Disease
    Protects against · via Vitamin C
  • High blood pressure
    Protects against · via Vitamin C
  • Cancer
    Protects against · via Vitamin C
  • Aging
    Protects against · via Vitamin C
  • Adrenal Burnout
    Addresses · via Vitamin C
  • Inflammaging
    Protects against · via Magnesium
  • Type 2 diabetes
    Protects against · via Magnesium
  • Osteoporosis
    Protects against · via Magnesium
  • Cellular senescence
    Protects against · via Magnesium
  • Nutritional Deficiency
    Addresses · via Magnesium
  • Premature Death
    Reduces risk of · via Carotenoids
  • Telomere Shortening
    Protects against · via Carotenoids
  • UV-Induced Skin Damage
    Protects against · via Carotenoids
  • Parkinson's disease
    Reduces risk of · via Bell Peppers
  • Alzheimer's disease
    Protects against · via Flavonoids
  • Cognitive Frailty
    Protects against · via Flavonoids
  • Mitochondrial dysfunction
    Improves · via Flavonoids
  • Oxidative Stress
    Protects against · via Vitamin B12
  • Premature Hair Graying
    Addresses · via Vitamin B12
  • Cognitive decline
    Reduces risk of · via Vitamin B12
  • Stroke
    Protects against · via Vitamin B12
  • Bone Fracture
    Protects against · via Vitamin B12
  • Sarcopenia
    Protects against · via Vitamin B12
  • Mild Cognitive Impairment
    Improves · via Vitamin D
  • Asthma
    Protects against · via Vitamin D
  • Acute Respiratory Tract Infections
    Protects against · via Vitamin D
  • All-Cause Mortality
    Improves · via Vitamin D
  • COVID-19
    Protects against · via Vitamin D
  • Menopause symptoms
    Improves · via Vitamin D
  • Dementia
    Protects against · via Vitamin D
  • Biological aging
    Protects against · via Vitamin D
  • Brittle Nails
    Improves · via Biotin
  • Androgenetic Alopecia
    Addresses · via Biotin
  • Obesity
    Protects against · via Protein
  • Bone mineral density loss
    Protects against · via Protein
  • Heart disease
    Reduces risk of · via Omega-3 fatty acids
  • Osteoarthritis
    Protects against · via Omega-3 fatty acids
  • Age-Related Macular Degeneration
    Protects against · via Omega-3 fatty acids
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Breast cancer
    Reduces risk of · via Extra-Virgin Olive Oil
  • Knee Osteoarthritis
    Improves · via Extra-Virgin Olive Oil
  • Liver Disease
    Protects against · via Extra-Virgin Olive Oil
  • Rheumatoid arthritis
    Protects against · via Hydroxytyrosol
  • Insulin resistance
    Protects against · via Luteolin
  • Esophageal Cancer
    Protects against · via Antioxidants

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