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Whole Health Flexi-Plan Tortilla Española (Spanish Omelette): A Nutritional Powerhouse for a Diverse Diet

Whole Health Flexi-Plan Tortilla Española

Whole Health Flexi-Plan Tortilla Española, a twist on the traditional Spanish omelette, brings together a unique blend of flavors and health benefits. This article dives into the nutritional composition and the health gains one can expect from incorporating this meal into a diverse diet.

Table of Contents

The Health Benefits of Key Ingredients

1. Olive Oil

Olive oil is rich in monounsaturated fats, known for their heart-healthy effects1. They reduce bad cholesterol levels and increase good cholesterol, protecting against heart disease.

2. Saffron

Saffron may have antidepressant properties2 and has been studied for its potential in improving mood and reducing symptoms of PMS.

3. Potatoes

An excellent source of vitamins and minerals, potatoes provide necessary carbohydrates for energy and contain antioxidants that fight free radicals3.

4. Red Onion

Red onions are packed with antioxidants and compounds that fight inflammation, lower cholesterol levels, and protect against blood clots4.

5. Eggs

Eggs are high in protein and vital nutrients like Vitamin B12, choline, and selenium. They promote brain health and are essential for various bodily functions5.

6. Fresh Herbs (Parsley and Thyme)

Herbs like parsley and thyme not only enhance flavor but provide essential vitamins and minerals. They support immune health and contain antibacterial properties6.

Nutritional Profile of Whole Health Flexi-Plan Tortilla Española

Caloric Distribution

Understanding the calorie distribution helps in planning a balanced diet. The Whole Health Flexi-Plan Tortilla Española provides a well-rounded source of energy, proteins, healthy fats, and carbs.

Macronutrients and Micronutrients

The dish's nutrient profile supports various health goals, including muscle growth, digestive health, and immune function.

Dietary Fiber

Fiber from potatoes and onions aids in digestion, helping prevent constipation and promoting a healthy gut microbiome7.

Who Can Enjoy Whole Health Flexi-Plan Tortilla Española?

Suitable for Various Diet Plans

The adaptable nature of Whole Health Flexi-Plan Tortilla Española makes it suitable for diverse dietary requirements:

  • Vegetarians: No meat is used in this recipe.
  • Gluten-Free Diets: Naturally gluten-free ingredients.
  • Those on a Mediterranean Diet: Emphasizes healthy fats and fresh herbs.
  • Whole Health Flexi-Plan Diet: Aligns with the principles of flexibility and balanced nutrition.

Conclusion

Whole Health Flexi-Plan Tortilla Española offers a delicious and health-supporting meal option. Its nutrient-rich composition and adaptability to various diets make it a versatile choice for anyone seeking culinary delight without sacrificing wellness.

Cuisine
Courses
Difficulty Beginner
Time
Prep Time: 15 mins Cook Time: 30 mins Total Time: 45 mins
Servings 6
Calories 220
Best Season Suitable throughout the year
Description

Embrace the flavors of Spain with our Whole Health Flexi-Plan Tortilla Española! Enhanced with fresh spinach and smoked paprika, this nutritious and delicious omelette is the perfect tapas dish. Enjoy it warm or at room temperature, garnished with parsley.

Ingredients
  • 1/4 cup extra-virgin olive oil
  • 4 saffron strands
  • 2 large baking potatoes (peeled and thinly sliced)
  • 1 large red onion (thinly sliced)
  • 4 garlic cloves (minced)
  • Coarse salt and freshly ground black pepper
  • 5 large eggs (minced)
  • 1 cup fresh spinach (chopped)
  • 1/2 cup coarsely chopped fresh flat-leaf parsley (plus more for garnish)
  • 1 tsp fresh thyme leaves (optional)
  • 1 tsp smoked paprika (optional)
  • your favorite garnish
Instructions

  1. Preheat the oven to 400°F (200°C).

  2. Heat olive oil and saffron in an ovenproof 8-inch skillet over medium heat.

  3. Add potatoes, onion, and garlic, stirring well. Press into an even layer with a spatula.

  4. Reduce heat to medium-low, cover, and cook for 10 minutes.

  5. Stir the potato mixture, season with salt, pepper, and smoked paprika (if using), then press again. Cover, and cook for another 10 minutes.

  6. Transfer to a colander to drain, reserving oil. Wipe the pan clean with paper towels.

  7. Whisk together eggs, spinach, parsley, and thyme (if using). Season with salt and pepper.

  8. Stir in the potato mixture and combine well.

  9. Heat 2 tablespoons of reserved oil in the same skillet over medium heat. Pour in the egg mixture, gently pressing into an even layer.

  10. Cook uncovered for 2 minutes, then transfer the skillet to the oven and bake until the eggs are set, about 5 minutes.

  11. Unmold by running a spatula around the edge of the skillet; invert onto a serving plate or serve directly from the pan.

  12. Garnish with more parsley and serve warm or at room temperature.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 220kcal
% Daily Value *
Total Fat 14g22%
Saturated Fat 3g15%
Cholesterol 155mg52%
Sodium 95mg4%
Potassium 515mg15%
Total Carbohydrate 17g6%
Dietary Fiber 2g8%
Protein 8g16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Spanish Omelette, Tortilla Española, Healthy Tapas, Whole Health Flexi-Plan Diet, Nutrient-Rich Breakfast, Easy Vegetarian Meals, Gluten-Free Omelette
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