Recipe: Garden Veggie Omelet

This superfood omelet is full of nutrient-rich veggies. Brussels sprouts and kale provide folate and glucosinolates, seaweed is full of minerals, and avocados are loaded with healthy monounsaturated and saturated fats. You’re sure to power through your day with this delicious and nutritious breakfast.

Ingredients

• 2 large kale leaves, stemmed and halved lengthwise
• 4 Brussels sprouts, trimmed and halved
• 3 large pasture-raised eggs
• 5 large pasture-raised egg whites
• Freshly ground black pepper and sea salt, to taste
• 2 tablespoons extra-virgin olive oil
• 6 crimini mushrooms, sliced
• 1/4 cup chopped fresh cilantro
• 1/4 cup chopped fresh dill
• 2 (1/2-ounce) packages roasted seaweed snacks (see note*)
• 2 cups baby spinach
• 1 avocado, peeled, pitted and sliced
• 1 teaspoon white truffle oil (optional, for garnish)

*Note: If you can’t find roasted seaweed snacks, you can substitute 1 ounce plain nori. Before using nori, brush it with a tiny bit of oil and toast it in a lightly oiled skillet over medium heat for 10 to 15 seconds on each side. Cut into 3-inch squares before using in the omelet.

Directions

1. Bring a large pot of water to a boil over high heat. When boiling, add a large pinch of sea salt. Drop in the kale leaves and Brussels sprouts and blanch just until they turn a brighter shade of green, 2 to 3 minutes. Drain well.
2. Crack the 3 eggs into a medium mixing bowl, and then add the 5 egg whites. Whisk the eggs together and season with salt and black pepper, to taste.
3. Heat the oil in a large nonstick pan over medium heat. Add the eggs and immediately turn the heat down to low. Stir to scramble the eggs, tilting the pan to distribute them in an even layer.
4. As soon as the eggs are no longer runny, arrange the Brussels sprouts on one side of the omelet and scatter the mushrooms over them. Add the kale and sprinkle the cilantro and dill on top. Cover the herbs all with the seaweed snacks and top with the spinach.
5. Cover the pan and cook over the lowest possible heat for 5 minutes.
6. Fold the omelet in half and then cut it into 4 sections. Garnish each portion with a few slices of avocado and a drizzle of truffle oil, if using. Serve immediately.

Ingredient health benefits

Dense with superfoods, this garden omelet uses ingredients that provide many health benefits:

• Kale and spinach: Both of these super veggies are packed with nutrients and are heart-healthy leafy greens. Spinach boosts eye health, helps reduce blood pressure and helps prevent cancer. Kale is rich in vitamins K and C and flavonoids.
• Brussels sprouts: This cruciferous vegetable is rich in vitamins, minerals and anti-cancer properties.
• Eggs: Packed with protein, eggs also provide a good dose of many vitamins, including vitamin A for eye health, vitamin B12 for both nerve and blood cell health, vitamin E as an antioxidant, folate and lutein.
• Extra-virgin olive oil: This heart-healthy oil is a staple in the Mediterranean diet, widely considered one of the best diets to follow for overall health.
• Mushrooms: With plenty of antioxidants to build up your immune system and potassium to help lower blood pressure, mushrooms are a nutrient-rich and delicious choice.
• Cilantro: A natural potent antioxidant, cilantro is a good source of iron, magnesium and manganese.
• Avocado: A good source of healthy monounsaturated fat, avocados help fill you up, providing fiber plus potassium and vitamins A, D, E and K.

Nutrition information (per serving)

Serves 4
Serving size = 1 slice

Calories: 248
Fat: 18 g
Saturated fat: 3 g
Cholesterol: 123 mg
Fiber: 6 g
Protein: 14 g
Carbohydrate: 12 g
Sodium: 120 mg