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Broccoli, Goat Cheese and Basil Omelette!



Omelettes are the ultimate breakfast food; they're so quick and versatile! You can throw in any leftover veggies you have in your fridge and it makes a delicious, filling and nutritious breakfast! This omelette is full of healthy ingredients that are full of flavor!


We recommend avoiding cows milk and butter unless you can ensure they are grass fed. The preference for grass fed dairy is because they contain omega 6 and omega 3 fatty acids, both of which are a necessary part of our diets. The near-perfect balance of these fatty acids in grass fed dairy help reduce cardiovascular and metabolic disease risks. Grass is a cow's natural food; however, cows that produce the majority of regular milk in the US are fed a mixture of corn and grains, which changes their body composition and can negatively affect our health. In addition, most milk on American farms is highly processed to homogenize and pasteurize it, and is also processed in a way that destroys many of its beneficial enzymes and vitamins. If you are unable to find grass fed dairy products, we recommend using plant-based alternatives.


Basil has incredible health benefits, in addition to its delicious smell and its versatility in all cuisines. It contains high levels of vitamins A, C and K, iron, manganese and magnesium, all of which prevent cell damage from radiation and oxygen. It also adds a fresh twist to this omelette!


Broccoli has been widely studied and has proven that it has an array of health benefits, including reduced risks of cancer, osteoarthritis, heart disease, diabetes and high blood pressure. It's also super versatile and tastes delicious when grilled or fried, which softens it and makes it easier to eat! It adds a crunchy element to this dish, leading to a variety of textures and also ensures that you're always eating a rainbow! Even better, broccoli is on Environmental Working Group's Clean 15 List, which means you can buy it in the grocery store without worrying that it will be ridden with pesticides! However, spinach is on their Dirty Dozen List, meaning that you should seek out its organic counterpart.


If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!

Broccoli, Goat Cheese and Basil Omelette!

Prep Time: 5 mins

Cook Time: 5 mins

Total Time: 10 mins

Serves: 1


Ingredients

  • 2 eggs

  • Splash plant-based milk, like almond milk

  • 2 teaspoons extra virgin olive oil

  • Pinch salt and pepper

  • ¼ cup broccoli florets, chopped

  • 2 teaspoons goat cheese

  • 1 tablespoon basil, chopped

  • 1 cup spinach

  • 1 radish, sliced

  • 1 slice Ezekiel toast

  • 1 teaspoon grass fed butter


Directions

  1. Whisk eggs together in a small bowl with a splash of milk, salt, and pepper.

  2. Heat a pan over medium heat and add olive oil. Sauté the broccoli for 2 minutes, then add the spinach. Let the spinach wilt, and once the broccoli turns bright green, about 2 minutes, pour the eggs into the pan.

  3. When the eggs start to set, add the goat cheese and basil to one half of the eggs.

  4. Fold the other half of the egg over the cheese and basil. Leave for a moment, then flip onto the other side so both sides are evenly browned.

  5. Transfer to a plate and serve with some sliced radishes, plus toast with butter. Enjoy!


Remember, eating healthy doesn't have to look boring!

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Phone: (917) 770-5124