The Ultimate Healthy Omelet for Breakfast

Here is a recipe for an extremely healthy omelet that tastes great and is full of nutrition. In fact, I think you would be hard-pressed to come up with a better breakfast to start the day with.

Free range eggs are full of high-quality protein and nutrients like vitamin A, choline, lutein, folate, phosphorus, zinc and selenium. They will fill you up for much longer than cereal or toast in the morning and provide a steadier and more consistent energy.

Don't be put off by the fat content in egg yolks. The healthy fats in egg yolks can actually help you burn fat. So there is no need to make an egg white omelette, even if you are watching your weight.

There's a lot of different types of healthy foods and herbs and spices in this omelet recipe. You don't need to add them all if you don't have them, but the combination works well and the more the better.

Omelet Ingredients

2 large pastured free range eggs - These are better for you than standard supermarket eggs and really worth a little more. See the page on Free Range Versus Caged Eggs for exactly why.

A quarter of an avocado, sliced - Avocados are rich in healthy monounsaturated fats and have a wealth of beneficial nutrients. Don't be afraid of the fat content of this recipe. As long as you avoid having bread with it, these healthy fats can actually have a positive effect on body weight reduction due to the way they satisfy hunger and normalize your blood sugar levels.

A couple of shiitake mushrooms, sliced - These anti-cancer Asian mushrooms are great in omelets if you can get them. Regular mushrooms can suffice but it's worth looking out for shiitakes for their rich taste and many health benefits.

1 scallion (spring onion), chopped.

Half a teaspoon of dried parsley flakes or a chopped sprig of the fresh herb.

1 clove of garlic, crushed or sliced finely.

Half a teaspoon of turmeric powder - Turmeric goes surprisingly well with eggs and is a premier antioxidant and anti-cancer spice. This high curcumin version in particular is so good for you that it's worth adding to any recipe you can.

A dash of organic cow's or preferably goat's milk or cream - Milk substitutes like almond, hazelnut or coconut-based alternatives can be used as well, but soy milk is worth avoiding for the highly questionable estrogenic compounds in it. As is regular milk unfortunately for the antibiotics and hormone issues.

Coldpressed virgin avocado oil or grass fed butter for gentle frying.

Himalayan pink crystal salt and cracked black pepper to season.

Optional:

A sprinkling of organic goat's milk feta cheese - This is one of the healthiest types of cheeses with a sharp tangy flavor that really goes well in this omelet.

One large sun-dried tomato, chopped - Look for sun-dried tomatoes in olive oil rather than inflammatory sunflower or canola oils. Ideally organic and non-sulfured as well. Sun-dried tomatoes do add an amazing flavor and I think should certainly be allowed with all the other beneficial ingredients in this omelet.

How to Make the Ultimate Healthy Omelet

Pour a small splash of avocado oil into your smallest frying pan and let it coat the bottom. Big frying pans will spread the egg mixture too thin to rise so a smaller pan is better if you have one. It's also best to make these omelets one at a time. Adding double the ingredients will make it hard for them to cook properly.

Chop your scallion relatively finely and let it gently fry on a low heat in the frying pan. Add the chopped mushrooms and sun-dried tomato and let them cook for a moment while you mix up the rest of the ingredients.

Turn on your oven's grill to medium and into a bowl crack the eggs and whisk them up with a fork. Add the turmeric, parsley, dash of milk and feta and beat them until they're well blended.

While still on a low heat, add the crushed garlic into the frying pan and stir it in. Although it smells great you actually don't want to let garlic brown or you'll lose many of its health giving properties.

Next chop the avocado over the rest of the ingredients and into the frying pan and immediately pour the egg mixture over the top. Season with a little Himalayan salt and cracked pepper.

Turn the heat up a little to a low medium, while the grill in your oven should also be heating up, and let your omelet cook for around a minute to a minute and a half. When you see the edges starting to go solid then take it off the hot plate and put it under the grill, no more than 2 inches away.

It will take another minute or two to cook but keep an eye on it as an overcooked omelet isn't as nice. The ideal time is just as it starts to rise or has the first hints of light brown on the top. I actually like it still slightly runny inside when it first comes out and will even turn the grill off as soon as the center of the omelet looks solid.

Once it's ready, take it out and shake the frying pan back and forth to loosen it. Pour it half out of the frying pan onto a plate and fold it in half. Garnish with some more fresh parsley if you have it and cracked black pepper and enjoy immediately. Steaming hot and delicious, this is one very healthy omelet and a great breakfast to start off your morning with.

And here's a video about the basics of french omelette!​

Is there anything else that you'd add to my ultimate omelet? Let me know what you think of it if you make it and any questions about the recipe you might have.

Here's an interesting infographic from farmflavor.com

Jim Dillan
 

Jim Dillan is health and wellness researcher, writing about natural nutrition, improving your physical and mental well-being and moving to a healthier lifestyle. His website Superfood Profiles has detailed articles on superfood health benefits, hair and skin treatments and healthy recipes.

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