01 Feb My Plant-Heavy Fully Loaded Omelet
Did you know that February is cancer prevention month? It is why you should use this month to practice living a healthier lifestyle and encourage others to do the same. As chaotic as they can be, mornings set the tone for the rest of the day. Productivity experts all agree that in order to get things done, you must focus on doing the most important things first. I know the news headlines and social media are an easy distraction but if you are really serious about reaching your goals, your morning ritual can actually help you to accomplish them.
Studies show that eating breakfast makes you less likely to make bad choices and consume less throughout the day. Last week I discussed the importance of adding dark leafy cruciferous greens to your diet. This week I am taking it one step further with the recipe for what I eat on most mornings after coming home from the gym. My plant-heavy fully loaded omelet is complete with good-for-you ingredients, is very easy to make, and takes only a couple minutes to prepare. It always begins with two handfuls of dark leafy greens but then I change it up slightly so that I don’t get bored. It gives me the boost I need to prepare for the tough New York City traffic and workday ahead.
Prep and cooking times will only take up a few minutes of your time. After warming the ceramic non-stick pan, add olive oil and vegetable broth, then the chopped greens, vegetables, egg/egg whites, and spices, then cover for a 1-2 minutes. Be sure to check periodically to ensure the egg is fully cooked. I like my yolk a little runny but if you don’t, just leave it covered after you’ve turned off the stove and it will continue to cook.
Now for a little food fun… Ready to test your prevention knowledge? Take this short quiz from the American Institute for Cancer Research to see if you need to make adjustments.
- 1 cage-free egg
- ¼ cup egg whites
- 2 handful of chopped greens
- 1.5 tablespoons cup low-sodium vegetable broth
- ½ teaspoon of olive oil
- ¼ teaspoon turmeric powder
- ¼ teaspoon sea vegetable flakes
- Himalayan pink salt/black pepper to taste
- Other ingredient ideas: fresh salsa, herbs, mushrooms, red onions, garlic, and peppers
- Using a ceramic non-stick pan, heat olive oil and vegetable broth over medium-high heat.
- Add chopped greens and vegetables of your choice until they become tender (3o secs)
- Spread your greens and veggies, leaving a small space in the middle for the yolk
- Crack egg into a small bowl and then pour it into the pan
- Pour the egg whites, ensuring all greens/vegetables are covered
- Sprinkle turmeric, black pepper and sea vegetable flakes over the top
- Cover with a lid for 1-2 minutes and lower heat
- Use a spatula to slip the omelet onto a plate
- Add salt to taste.