egg

How would you like your eggs?

Scrambled? Fried? Poached? Hard-Boiled?

How about filled with sauteed spinach, bell peppers, onions, and capers?

The Ultimate Vegetarian Omelette

~Feel free to add extra spices and vegetables to your omelet. Throw whatever you have in the fridge into the skillet! 

Ingredients:

• 2 eggs
• 1 cup chopped veggies: onions, bell pepper, spinach, broccoli, olives, tomatoes, capers (Highly recommended)
• 1 teaspoon fresh herbs, chopped (or 1/2 teaspoon dried herbs)  I like to use basil or oregano
• salt and pepper, to taste
• oil of choice, for pan

First, choose your pan. Non-stick pans usually work the best with omelettes; however, I choose not to use them because of their chemical coating. My favorite pan to use is a cast iron pan, 10” diameter.

Preheat stove to Medium heat and lightly grease with oil. Sauté the vegetables until golden. In the meantime, whisk the eggs with a small splash of water and the herbs. The water and whisking makes the eggs fluffier. Flavor Idea: Instead of whisking with water, try whisking with a small splash of caper juice for a salty-vinegar flavor.

Now, you have two options for cooking your omelette:

1. Pour the whisked eggs and herbs on top of the sauteed veggies. Cook for a few minutes until bubbly, and flip for another 30 seconds.
2. Take the veggies out of the pan. Pour the egg mix onto the pan and cook for a few minutes until bubbly. Flip and cook for another 30 seconds. Place the veggies on top of the eggs and serve folded.

Sprinkle with extra salt and pepper, if desired, and serve.

Eggs are a great source of protein, vitamins, minerals, and healthy fats.

• One egg contains 6 grams of high-quality protein and all 9 essential amino acids.
• Due to the carotenoid content, specifically lutein and zeaxanthin, eggs are great for the eyes.
• They are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
• Contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may actually improve it.
• Eggs are one of the only foods that contain naturally occurring vitamin D.
• Eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Many people find their hair growing faster after adding eggs to their diet, especially if they were previously deficient in foods containing sulphur or B12.

THOUGHT-PROVOKING, MIND-PRODDING QUESTION OF THE DAY:

How do you like your eggs? Usually at restaurants, I ask for mine poached.

Favorite omelette add-ins? Mine are usually any kind of veggies I can find in the fridge. My favorites are mushrooms, bell peppers, spinach, onions, and lots of capers!