Spanish Zucchini Tortilla

The Spanish Zucchini Tortilla is a traditional dish that offers a delightful combination of flavors and textures, making it a versatile meal option for any time of the day. This simple and delicious recipe is not only easy to prepare but also boasts numerous health and brain benefits, including:

Zucchini
This vegetable is rich in antioxidants, such as lutein and zeaxanthin, which help protect the brain from oxidative stress and inflammation (1). Zucchini is also a good source of B vitamins, such as folate, which plays a role in maintaining cognitive function and reducing the risk of cognitive decline (2).

Eggs
Eggs are an excellent source of choline, a nutrient essential for brain function and the synthesis of neurotransmitters (3). Adequate choline intake has been associated with improved memory and cognitive performance (4).

Olive Oil
Rich in monounsaturated fats and antioxidants, olive oil has been shown to have neuroprotective effects, reducing the risk of cognitive decline and Alzheimer's disease (5).

Potatoes
Although often overlooked for their nutritional value, potatoes contain potassium and vitamin C, both of which contribute to overall brain health (6).

Onions
Onions are rich in antioxidants, such as quercetin, which can protect the brain from oxidative stress and reduce inflammation, potentially improving cognitive function (7).

Ingredients (serves 2)

• 1 tbsp. olive oil
• 1 small potato, peeled, chopped
• 1 small onion, chopped
• ½ small zucchini, thinly sliced
• 6 eggs

Instructions

1. Heat oil in a non-stick pan and sear the potato and onion over medium-high heat, for about 4 minutes. Next, add the zucchini and sauté for another 4 minutes.
2. In a bowl, whisk eggs and season with salt and pepper. Transfer the vegetables from the pan into the bowl and mix well.
3. Using the same pan, add the egg mixture on low heat and make sure everything is evenly distributed. After about 3 minutes, run a spatula through the outer edges of the tortilla to make sure it does not stick to the pan.
4. After 8-10 minutes, flip the tortilla (this might take more or less, depending on heat, size and pan), using a plate over the pan. Slide the uncooked part back into the pan.
5. After another 5-6 minutes, the tortilla should be cooked. Remove from heat and serve.

By including this scrumptious and nutritious Spanish Zucchini Tortilla in your diet, you'll not only enjoy a mouthwatering meal but also support your brain health and overall well-being. Serve this versatile dish for breakfast, lunch, or dinner and reap the benefits of its nutrient-rich ingredients. Treat yourself and your loved ones to this delightful and easy-to-make Spanish Zucchini Tortilla, knowing that you're contributing to a healthier and happier life.

References
1. Abdel-Aal, E. S. M., & Akhtar, H. (2013). Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health. Nutrients, 5(4), 1169-1185.
2. Smith, A. D., & Refsum, H. (2016). Homocysteine, B vitamins, and cognitive impairment. Annual Review of Nutrition, 36, 211-239.
3. Zeisel, S. H. (2006). Choline: critical role during fetal development and dietary requirements in adults. Annual Review of Nutrition, 26, 229-250.
4. Poly, C., Massaro, J. M., Seshadri, S., Wolf, P. A., Cho, E., Krall, E., Jacques, P. F., & Au, R. (2011). The relation of dietary choline to cognitive performance and white-matter hyperintensity in the Framingham Offspring Cohort. The American Journal of Clinical Nutrition, 94(6), 1584-1591.
5. Martínez-Lapiscina, E. H., Clavero, P., Toledo, E., Estruch, R., Salas-Salvadó, J., San Julián, B., ... & Martinez-Gonzalez, M. Á. (2013). Mediterranean diet improves cognition: the PREDIMED-NAVARRA randomised trial. Journal of Neurology, Neurosurgery & Psychiatry, 84(12), 1318-1325.
6. Mccormick, D. A., & Bal, T. (1994). Sensory gating mechanisms of the thalamus. Current Opinion in Neurobiology, 4(4), 550-556.
7. Ho, L., Ferruzzi, M. G., Janle, E. M., Wang, J., Gong, B., Chen, T. Y., ... & Pasinetti, G. M. (2013). Identification of brain-targeted bioactive dietary quercetin-3-O-glucuronide as a novel intervention for Alzheimer's disease. The FASEB Journal, 27(2), 769-781.