Restore and repair with a breakfast omelette

how to cook breakfast omelette

A breakfast omelette is a good start to restoring and repairing the body

A couple of weeks ago I was feeling cocky as the end of winter was fast approaching and I was yet to catch a cold. Ha, now I’ve had a sore throat, runny nose and have been feeling pretty exhausted for about a week, all just before we enter Spring. If the cold wasn’t enough, I went to my first Body Pump class last night just to test how far I can push my body…and turns out not that far when I have a cold! So this morning I was looking for some good grub that would help feed my body so it can quickly recover from this cold (and the burst of weights I put it through).

With not much in the fridge this omelette was a good solution and filled me up all morning. Give it a try for your Saturday morning brunch if you also need a little pep up.

Ingredients

  • 1 whole egg
  • 2 egg whites
  • 1 tomato diced
  • 1 spring onion stalk diced
  • 1/2 roast potato diced
  • A few fresh basil leaves
  • 1 cup fresh spinach chopped
  • 1/4 cup fresh kale chopped
  • Small handful walnuts
  • Olive oil and/or coconut oil
body repair breakfast omelette

Have a try at flipping your omelette. If you’re a beginner like me it could end up looking a little patriotic.

Method

  • Whisk eggs in a bowl and add all other ingredients
  • Heat olive oil in a small frying pan on low heat
  • Once heated, pour in omelette mix
  • Allow to spread to outsides of the pan
  • Cook for approx 4 minutes or until bottom starts to cook and then have a crack at flipping it
  • Don’t worry if it starts to fall apart, even though it looks messy, the flavour won’t change! (As you can see in the picture mine turned out like a map of Australia… I decided to represent Tassie with a piece of potato).
  • Cook until it is nice and golden brown and pop on a plate
  • Add some coconut oil (if you have it) and saute the greens and walnuts
  • Cook for approx 1 minute, until they are cooked to your liking and serve with the omelette.

Nutritional Highlights

Eggs: I’ve written about the benefits of eggs in a previous post because they boast very balanced nutrition with many B vitamins (B1, B2, B6, B12 and niacin) and many minerals and trace elements like iron, zinc, selenium, phosporus, calcium,magnesium and potassium, and especially sulphus (1). Eat the entire egg (yolk and whites) to receive a complete source of protein and build up your immune system.

Spinach: An excellent source of iron,calcium, chlorophyll, beta carotene, vitamin C, riboflavin, sodium and potassium (1). Iron is a component that makes up the protein myoglobin, which is the protein in muscles that makes oxygen available for muscle contraction. Iron is also vital to the processes that allow our bodies to generate and utilise energy.
Men need about 8mg per day, while women require even more at 18mg per day (2). Signs of deficiency can include reduced immunity, reduced physical fitness and poor resistance to cold temperatures, which is why it is very important to get enough iron, especially in winter to help fight those pesky colds and flu’s.

Basil: Basil is great to add to foods due to its ability to relieve flatulence, stomach cramps, constipation and nausea (1). If you don’t have fresh basil, you can also give the dried herb variety a try to give your gut a little kick start first thing in the morning.

Sources

1. Nutrients A-Z, A Users Guide to Foods, Herbs, Vitamins, Minerals & Supplements, Dr Michael Sharon, Australia, 2004

2. Principles of Nutrition and Diet, Kristen Beck, Edited by Dr Samantha Frappell, Australia, 2014

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