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Vitamins and Minerals: Zucchini & Parmesan Frittata

By Jiri Kaloc

There are a lot of minerals the body needs. To make sense of all of them in practical terms, it will be enough to know about the functions of the 9 main ones. In this article we will look at the most well-known group of minerals – electrolytes. There are four most important ones: Sodium, Potassium, Calcium, and Magnesium.

Calcium and magnesium for good mood and strong bones

Magnesium and calcium have many functions, they both help maintain normal nerve and muscle function, keep the heartbeat steady, and help bones remain strong. Magnesium is often deficient in western diets, which can be very dangerous. That, plus the fact it carries little risk of toxicity, is a reason to consider supplementing it. Good food sources are spinach, almonds, avocado, banana, and dark chocolate. Best sources of calcium are fish with bones (sardines or salmon), broccoli, kale, and milk.


Sodium and potassium to keep us charged

Sodium and potassium carry electrical charge which is essential for neurotransmission, muscle contraction, and heart function. Sodium is responsible for water retention inside cells and potassium outside of them. That’s why we have to keep a balanced intake of these two. Unfortunately, sodium is consumed in excess in western diets. That’s because most fast foods, processed meats, and salty treats are full of it. We have to include enough natural plant foods for potassium to keep a healthy balance: potatoes, tomatoes, leafy greens, chocolate, avocado, beets, carrots, and bananas.

Recipe: Zucchini & Parmesan Frittata

The following recipe serves 4 people, and every single serving will provide you with a lot of electrolytes, 100% of the recommended daily values (DV) for calcium, over 50% for sodium, and over 30% for potassium and magnesium. It also contains more than 100% of the DV for vitamin A and vitamin K, and respectable amounts of vitamin C, B12, B2, phosphorus, zinc, and selenium.



• 4 medium zucchini
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 2 large eggs, lightly beaten
• 2 large handfuls fresh basil leaves, chopped
• 5 large handfuls fresh baby spinach, chopped
• 1 cup cherry tomatoes, halved
• half cup grated Parmesan cheese
• half cup shredded mozzarella cheese
• 2 tablespoons olive oil


1. Using a spiralizer or vegetable peeler create zucchini spaghetti.
2. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add onions, a pinch of salt, and sauté for 6 minutes or until translucent. Add garlic and sauté for one more minute, until fragrant. Finally add chopped basil and spinach and stir until wilted about 1 minute.
3. In a large bowl combine the zucchini spaghetti, eggs, cherry tomatoes, Parmesan, and mozzarella.
4. Again, heat 1 tablespoon of olive oil in a large skillet. Add the zucchini spaghetti mixture and swirl the pan to distribute it evenly over the surface.
5. Turn the heat to low, cover, and cook for 10 minutes.
6. In the meantime, heat the broiler. Then place the pan under it for about 3 to 5 minutes to finish.
7. Allow the frittata to cool for 10 minutes, loosen the edges with a spatula and cut into wedges. You can serve it hot, warm or even cold.

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