Eggs: 150g (3 medium), Spinach: 60g (2 cups, fresh), Bell pepper (red): 75g (1/2 medium, diced), Zucchini: 100g (1 small, diced), Onion: 50g (1/3 medium, diced), Cherry tomatoes: 50g (1/4 cup, halved), Feta cheese: 30g (2 tbsp, crumbled), Olive oil: 10ml (2 tsp), Fresh herbs (parsley, basil, or dill): 5g (1 tsp, chopped), Salt: to taste, Black pepper: to taste
1. Preheat your oven to 180°C (350°F). In a medium nonstick skillet, heat 10ml olive oil over medium heat, then add 50g diced onion, 75g diced red bell pepper, and 100g diced zucchini, sautéing for 3-4 minutes until the vegetables begin to soften and the onion turns translucent. Add 60g fresh spinach and cook for another minute, stirring, until just wilted. Scatter 50g halved cherry tomatoes over the vegetables and season everything with a pinch of salt and black pepper. 2. In a bowl, whisk 150g eggs with another pinch of salt and black pepper, then pour the eggs evenly over the sautéed vegetables in the skillet. 3. Sprinkle 30g crumbled feta cheese and 5g chopped fresh herbs over the top. Cook on the stovetop over low heat for 3-4 minutes until the edges begin to set, then transfer the skillet to the oven and bake at 180°C (350°F) for 8-10 minutes, or until the frittata is puffed, golden, and just set in the centre. If you don’t have an oven-safe skillet, transfer the sautéed vegetables to a lightly greased baking dish, pour the eggs over, and bake as above. 4. Let the frittata cool for a minute, then slide onto a plate, slice, and serve warm, garnished with extra fresh herbs if desired.
This Mediterranean frittata delivers vitamin D from eggs that enhances calcium absorption for bone strength during menopause. Eggs provide phospholipids that maintain brain cell membrane integrity, potentially enhancing cognitive function when mental clarity may fluctuate. Spinach contributes iron that supports oxygen transport and energy production. Bell peppers deliver vitamin C that enhances collagen synthesis for skin elasticity when dermal thickness diminishes. Zucchini provides manganese that aids collagen formation for skin elasticity and joint flexibility. Cherry tomatoes contain lycopene that protects skin from UV damage while supporting cardiovascular health. Feta cheese delivers calcium in a bioavailable form that strengthens bone architecture when bone density naturally decreases. Olive oil contributes squalene, which maintains skin moisture. Fresh herbs provide chlorophyll that supports detoxification pathways when hormone metabolism changes. This nutrient-dense frittata combines essential micronutrients specifically beneficial for supporting bone health and overall vitality.
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