One thing that amuses us the most is seeing how stunned people are to learn that as registered dietitians nutritionists and personal trainers, we’re gals who love great tasting food. It’s as if people assume that simply because we help people to lead healthier lifestyles, including eating nutritious food and green veggies, that we must adore eating cardboard and that our idea of a party is indulging in rice cakes! Ha! Not exactly! In fact, for these twins, that couldn’t be further from the truth! And for the record, we’ve never been much fans of plain rice cakes and probably ate them all of the one time we tried them! 😉
So when people find out how much we appreciate delish food, they’re always curious to know what kind of eating plan we follow. We focus on eating wholesome food and making flavor the queen and we’re always trying to squeeze the most nutrients into our meals. So now you understand why when we whipped up this omelet that contains all the important nutrients form A-Z, we certainly couldn’t keep it to ourselves! This omelet is a perfect example of how we like to eat—a flavorful burst that just happens to include all vitamins and minerals all the way from A to Zinc.
Well, first, brace yourself and check out the taste bud extravaganza from the combo of flavors bursting from this breakfast omelet.
- LLA (aka Lyssie’s Love Affair) with each basil, kale, lemon juice, and nutritional yeast already sent her taste buds to heaven and adding chives, and Brazil nuts bring everything together to make a zesty and refreshing pesto that really makes this omelet something special.
- The pesto pairs sweet potatoes and TLC (aka Tammy’s Love of Choice)- brightly colored sweet bell peppers and tomato to take the flavor one step further.
Clearly, if you’re looking for a healthy breakfast that’s sure to impress, this is it!
Check out the rock star ingredients and how you’ll get your nutrients from A to Zinc:
Here is the breakdown:
- Vitamin A (Hello good vision, healthy bones, tissues & skin): sweet potatoes, kale
- The B Vitamins (B1, B2, B6, B12) (hello energy! These help your body make energy from the food you eat): eggs, sweet potatoes, kale, bell peppers, nutritional yeast
- Biotin (Top ‘o the mornin’ to you energy! It helps to make energy from your food and helps your hair and nails grow): eggs
- Vitamin C (Hola strong immune system! Plus, it’s needed for protein metabolism and iron absorption): sweet potatoes, kale basil, tomatoes, bell peppers
- Calcium (Welcome, strong bones, and muscle contractions &relaxation): kale
- Copper (Needed for iron metabolism and to make red blood cells!): kale, basil, nutritional yeast
- Chromium (Hello blood sugar regulation and “well—working” insulin, this helps kiss diabetes goodbye!): nutritional yeast
- Vitamin D (Rock it, strong teeth and bones, goodbye disease): eggs (we used Eggland’s Best eggs because they have 5 times the vitamin D compared to ordinary eggs.
- Vitamin E (We love this powerful antioxidant that protects sells against damage and disease): sweet potatoes, bell peppers, Brazil nuts and eggs (we used Eggland’s Best because they have 10 times more vitamin E compared to ordinary eggs).
- Folic Acid/Folate (Bonjour healthy babies! Plays a major role in cell creation and preventing birth defects; may reduce risk of cancer & heart disease): tomatoes, kale, bell peppers, nutritional yeast
- Iodine (Slow thyroid from lack of iodine? Not you! thyroid hormone; helps with nerve & muscle function): eggs
- Vitamin K (Superstar for blood clotting; prevents hip fractures too!) tomatoes, kale, bell peppers, basil
- Magnesium (Bring on this massage–helps chemical reactions in the body; promotes relaxation, strong bones & teeth and muscle contraction, blood clotting, and regulation of blood pressure): nutritional yeast
- Manganese (Superstar in forming bones; metabolizing amino acids, carbohydrates and cholesterol): kale, basil, nutritional yeast
- Niacin (Buh bye nap time, hello energy! Turns food into energy, essential for healthy skin, blood cells, brain, and nervous system): nutritional yeast
- Omega-3s (Heart health, eye and brain health are it’s claim to health fame). We used Eggland’s Best eggs because they have double the omegas compared to other eggs.
- Phosphorus (Part of DNA! Hello healthy bones and teeth; helps convert food into energy): eggs
- Potassium (Muscle cramps from exercise? Not you! Potassium steadies heartbeat and nerve impulses. Needed for muscle contractions and fluid balance):sweet potatoes, tomatoes, bell peppers
- Selenium (We love this superstar antioxidant that protects the body from harm and helps regulate thyroid hormone): eggs, Brazil nuts
- Zinc (As fresh as a baby’s rear, thanks zinc for new cells, healthy immune system, taste, smell, and wound healing 🙂 ): eggs, nutritional yeast
All that goodness in one….
Pesto Veggie Omelet
We love eating this omelet with a small side of oatmeal (one-half cup), fresh fruit, or whole-wheat toast. It’s the perfect thing to serve on a relaxing weekend morning, so you can really sit back and enjoy it!
- ½ cup basil leaves, gently washed and patted dry
- ½ cup kale, cleaned and destemmed
- 2 brazil nuts
- 2 tsp nutritional yeast*
- 2 tsp chives
- 2 tsp lemon juice
- ½ tsp salt, divided
- Olive oil in a spray container
- ½ cup sweet potatoes, chopped into small pieces
- ¼ cup of cherry tomatoes, quartered
- ¼ cup bell pepper, chopped
- 4 eggs (We use Eggland’s Best because they have 25% less saturated fat compared to other eggs—plus the extra nutrients mentioned above!).
- For pesto: In a food processor (or blender**)add basil, kale, Brazil nuts, nutritional yeast, chives, lemon juice, and ⅛ tsp of salt. Pulse the ingredients until evenly ground. With the machine running, slowly add 1-2 tsp of water into the center and blend until smooth. Makes just enough for this recipe. **Note: If you don’t have a food processor, use a blender. You may need to add a a .drop or two of water or more and stop occasionally to push the contents off the side of the blender and remix.
- Spritz olive oil to lightly cover an 8 inch pan and heat over medium heat. Once hot, add the sweet potatoes and sprinkle with a pinch of salt (about ⅛ tsp). Allow to cook for about 10 minutes, stirring occasionally. The potatoes should be browned and slightly softened.
- Meanwhile, as the veggies are cooking, whisk the 4 eggs plus a splash of water and ⅛ tsp salt briskly for about 30 seconds in a bowl.
- Once the potatoes are browned, add the cherry tomatoes and bell pepper with another pinch of salt (about ⅛ tsp) to the sweet potato and allow to cook for about 5 more minutes, or until the vegetables are soft. Set aside in a bowl.
- After removing veggies, reduce the heat to medium low and spritz the pan with the olive oil. Pour the eggs into the pan and swirl around to evenly distribute. Allow the eggs to cook slowly for about 2 minutes without stirring until the edges start to dry and the bottom starts to set.
- Once the omelet starts to set, gently lift up the edges with a spatula and tilt the pan towards that side to help some of the uncooked runny egg go to the bottom. Cover the pan and slightly reduce the heat. Allow to cook about 2-4 minutes until the top is shiny, but no longer runny. Dollop the pesto on one half then sprinkle the same half with the sweet potatoes, tomatoes, bell pepper.
- Loosen the edges of the side without any topping and carefully fold it over to cover the toppings. Because of the oil, this should be very easy.
- Allow to cook 1 more minute, slice in half and serve immediately.
- To round out the meal, serve with a small bowl of fresh fruit, a half cup of cooked oatmeal, or whole-wheat toast.
The Nutrition Twins are spokespeople for Egglands Best eggs.