Asthma-Friendly Kitchen: Healthy Breakfast
One of the best ways to prepare for a busy day of work or play is to eat a healthy breakfast, one with lots of protein that will keep you energized all day. An omelet fits the bill. An egg is only 70 calories and packed with high-quality protein that helps you feel full longer and stay energized. When mixed with dark leafy greens like kale and spinach, you have a powerful meal chock-full of iron, vitamins (A, C and K) and minerals that are essential for bone health and a strong immune system.
This power omelet recipe is my go-to recipe for whenever I need a healthy breakfast to help me tackle the day, or an easy dinner when it’s just me and nothing else is defrosted.
- 3 eggs – large
- 1 T half and half
- Dash of nutmeg
- 2 T unsalted butter
- 1 T extra virgin olive oil
- ½ Cup diced onion
- ½ Cup mushrooms, sliced
Big handful of your choice of kale and red heirloom spinach, red cabbage and/or thinly sliced brussel sprouts
Salt & pepper to taste
- Melt 1 Tbsp of butter with olive oil in a nonstick pan. Add onions, salt & pepper and sauté until translucent, about 5 minutes on medium heat. Add kale/cruciferous blend, sauté until wilted and the kale turns a bright green.
- Add sliced mushrooms and season again with salt & pepper. Sauté for two minutes or so until the mushrooms turn brown. Add spinach and a dash more salt & pepper. Mix and sauté until spinach is wilted, stirring often.
- Mix eggs, half and half, salt & pepper and nutmeg until the mixture is incorporated and an even, bright yellow. Add the remaining butter to the pan and melt. Gently poor egg mixture evenly over the vegetables. Move the eggs around as if you were scrambling them to help ensure even cooking for 1 minute. Then spread the mixture evenly in the pan. Once the edges of the omelet have set, gently flip one side of the omelet on top of the other with a spatula, folding it in half and forming a half-moon shape. Let cook for another minute or two until set.
- Garnish with fresh fruit or yogurt and granola. Enjoy!
- Eggs are a protein and should be cooked on low to medium heat. Often omelets are the exception to this rule and cooked on high heat, but I prefer slow and steady to avoid the omelet from browning on the outside while still being raw on the inside.
- This is a big omelet, and you will probably need to fold it in half in two to three pieces. This is totally fine, even if it falls apart. Simply press the eggs back into an omelet shape.
- I like using whole spinach, but you can also chop the greens into smaller ribbons (chiffonade). Substitute any greens you like!
- A dash of nutmeg brings out the flavor of greens and eggs; try adding it to your favorite dishes.
- It’s important to add salt & pepper to each ingredient to ensure your omelet is well seasoned.
Has asthma changed your exercise routine?