- Fry the zucchini with the onion in the frying pan.
- Beat the eggs.
- When the onion and zucchini are tender, add the eggs and stir to thicken. They should always be smooth.
- Cook all the vegetables in olive oil over medium heat until tender.
- Add the grated tomato and cook until there is no juice.
- Drain the excess oil.
- Allow to cool. The dish can be eaten hot or cool.
Place: Barcelona, Spain
|Recipe’s Personal Background||How did you learn this recipe?||It has always been made at home, being passed down from mothers to daughters.|
|Is there some memory/historical event connected to this recipe?||None, because it is an everyday recipe, pure home cooking.|
|Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)?||It is a recipe that has been passed down from generation to generation. Currently my daughter also makes it for her family.|
|Mediterranean Background||Any tradition this receipe is connected to? If yes, which one? Can you describe it?||No|
|Any Festivity this recipe is connected to? If yes, which one? Can you describe it?||No|
Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment?
|Murcia is a region full of gardens and this recipe is a tribute to the garden. The gardens of Murcia were a legacy of the Arab permanence in Spain. They created a system for capturing and sharing water that allows a very dry region, like Murcia, to become a garden. The products of this dish are vegetable from the garden and is enriched with chicken eggs. Chickens are also associated to the garden, since the surplus is fed to the chickens and the egg, a product of high nutritional value, is obtained.|
|Season (season this food is linked to)||After Holy Week.|
|Ingredient||Nutritional Importance||Health Benefits|
|Zucchini||This vegetable can be eaten raw, its composition is mostly water. It has a variety of minerals and vitamins.||Daily consumption of vegetables is highly recommended, and one of the servings must be raw. Following these concepts, the MD health benefits are attainable.|
|Onion||Plant bulb containing large proportion of water. Also contains fibre, folate and potassium.||Like garlic, onions are a typical vegetable of the Mediterranean basin, liked to its cuisine.|
|Egg||Eggs have one of the best protein profiles. Of animal origin, it is rich in fats and has a significant amount of cholesterol as well as a large variety of minerals.||Very healthy source of protein, due to its high proportion of cholesterol, it is advisable to eat 2-4 eggs a week maximum.|
|Black Pepper and oregano||Spice are a small source of nutrients because we use small amounts.||Spices are a key ingredient of MD dishes that increase their taste, colour and flavour.|
|Potatoes||This tuber is a rich source of carbohydrates and contains a high proportion of potassium. It also contains a good source of vegetable protein.||Tubers are originally from America, introduced to the Mediterranean Diet after the discovery of America. It is a good source of carbohydrates, good for sport and body development. It has a better glycemic index when eaten with the skin. Never eat it raw.|
|Green pepper||Rich source of vitamin C and A, but both of them lose properties when are cooked. Great flavour and taste, quite common in MD cuisine.||Their nutrients are a good source of antioxidants like all vegetables that contain an important proportion of minerals and vitamins. These nutrients are essential for our organism, regulating many of our body’s chemical reactions. These peppers can cause a little bit of indigestion for some people.|
|Eggplant||This vegetable has a large variety of aspects, always eaten when cooked. It contains an important proportion of fiber, and contains all principal minerals and vitamin in small proportions.||This digestive vegetable has diuretic properties. Its proportion and quality of fibre helps as a laxative.|
|Tomato||Fruit rich in iron of plant origin. Also contains Vitamin C, A, folate and potassium. Large proportion of water.||A medium tomato can give us a good amount of iron of plant origin. Its high content of vitamin C and A gives us an important amount of antioxidants, especially if raw.|
|Garlic||Bulb vegetable rich in potassium and contains vitamin C. It does not provide much energy but is valued for its micronutrients and phytochemical components.||Classified as a bulb, they are associated with vasodilator and hypotensive properties.|
|Olive oil||Excellent vegetal fat. It has a good amount of monounsaturated fats, without cholesterol. It is consider as the best fat for cooking and dressing/seasoning. As a fat it contains a lot of calories.||Very well-known and associated with preventing cardiovascular diseases. It is very stable and resists high cooking temperatures. Must be consumed in moderation because it is a fat, and high energetic food.|
|Salt||This flavour enhancer is the richest source of sodium. It also contains magnesium, but in much smaller amounts.||A moderate consumption is healthy, but high proportions can cause health problems. Be attentive with salty products. The WHO recommends the use of iodized salt.|
|Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?||Yes, this recipe can contain a lot of fibre because of the many vegetable. Fibre helps the intestinal transit.|
|What is the primary base with which your food is prepared? Is this a derivative of oil or another base?||Vegetables, olive oil and eggs.|
|What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?||No, there is no treatment based on this recipe.|