Let’s get real for a minute. I love salt. Really, I do. As a kid, I would get a plate of fries, move them around to clear a space, then dump a little hill of salt on that empty space, lick my fry, dip it in the salt, and eat it.
I’m not alone though, because the majority of Americans consume far more sodium than recommended. Most of that sodium consumption comes from heavily processed foods, which are so easy and readily available, and inexpensive too, it’s hard to avoid it. If you’re cooking at home, though, there are simple ways to table the salt, and among my favorites is using lemon.
There are simple substitutions you can use for any meal you’re making, just take a look at the infographic below (and hello, pin it so you can check back later)!
Today I’m sharing my signature Spanish Frittata recipe, using lemons instead of all that salt. It’s still as delicious as ever, just healthier! So table that salt, my friends, and get cooking.
Spanish Frittata with Peppers, Zucchini, and Red Onion
- 1 Green, Red, or Yellow Pepper, Diced
- 1/2 Large Red Onion, Sliced Thin
- 2 Zucchini, Quartered and Sliced
- 8 Large Eggs
- 1 C Monterey Jack Cheese, Shredded
- 1/4 tsp Kosher Salt
- 1 1/2 tsp Lemon Zest
- Fresh Ground Pepper
- 1 Tbsp Olive Oil
- 2 1/2 tsp Lemon Juice
- Handful Fresh Cilantro, Roughly Torn
- In a medium bowl, combine the eggs, salt, 1/2 tsp of lemon zest, and 1/2 tsp of pepper, and beat well with a fork. Mix in 3/4 C of cheese and blend slowly.
- In a 10-inch ovenproof frying pan, warm the olive oil over medium-high heat. Add the onion and peppers and saute until almost tender, about 6 minutes. Add the zucchini, sprinkle with the remaining lemon zest and a dash of ground pepper and saute until tender, about 5 minutes.
- Pour the egg mixture into the frying pan and gently stir to distribute evenly. Reduce heat to medium-low, cover, and cook until the eggs are nearly set, but still moist in the center, about 9-10 minutes.
- While the frittata is cooking, preheat the broiler on high. Sprinkle the remaining cheese over the frittata, place the pan in the oven and broil until the eggs puff and the cheese browns, around 4 minutes. Remove from the oven, then squirt with the lemon juice, sprinkle the torn cilantro over top, cut, serve, and enjoy.
Little steps, my friends, little steps to help improve your eating habits and improve your health. Aim to get between 1500-2300mg of sodium per day, and your body will thank you for it. And as always, if you have concerns about your health and dietary choices, seek the counsel of a physician or dietitian. But in the meantime, whip up my Spanish Frittata and enjoy!