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Cheese and Veggie Omelet

 

Cheese and veggie omelette on a white plate served with orange slices, strawberries and toast

Cheese and Veggie Omelet

Did you know that the vitamin D in eggs boosts the absorption of calcium from cheese? Add any veggie you have on hand for this easy and delicious meal!
Course Breakfast, Main Course, Snack
Servings 1

Ingredients
  

  • 3 eggs
  • 1 tbsp milk
  • salt and pepper to taste
  • 1-2 tsp butter
  • 1/4 red pepper, diced
  • 1/4 cup shredded cheese
  • 2 tbsp diced onions or green onions

Instructions
 

  • In a bowl, beat eggs with a whisk or fork.
  • Add milk, salt and pepper. Whisk again.
  • Melt the butter in a frying pan over medium-high heat.
  • Pour the egg mixture into the pan. Tilt and rotate the pan so that the egg is spread out evenly.
  • Cook for about 2-3 minutes or until the egg starts to set. Fill half of the omelet with red pepper, onions and cheese.
  • Use a spatula to gently fold the unfilled side of the omelet onto the filled side.
  • Cook for about 1 minute.

Notes

Cheese and veggie omelette on a white plate served with orange slices, strawberries and toast
Keyword cheese and veggie omelet, cheese omelet, eggs, omelet, veggie omelet

5 Smart Snacks

5 snack ideas with images of each snack combination

Want to stay fueled and alert? My dietitian tip is to combine protein with produce at every snack! Protein foods give you staying power, satiety and alertness. Produce offers a medley of antioxidants to boost your health and wellness. That’s a powerful combo, right?

Try these snacks the next time you’re heading out on the trails, camping or even studying for exams. Which snack combo is your favourite?

 

 

 

Book Review – Unmasking Superfoods – by Jennifer Sygo, MSc., RD

It’s not always easy to find a nutrition book that’s easy to read and backed by credible research. But Sygo does just that. In Unmasking Superfoods, Sygo separates the truth from the hype behind some of today’s superfoods such as acai, noni, quinoa and the increasingly popular coconut oil. She also gives a shout out to kiwi, pistachios and mussels, calling them underappreciated superfoods. In another chapter of the book, Sygo offers a sound perspective on beef, eggs, potatoes and other foods which she feels have been given a bad rap.

For each superfood, you’ll learn about the backstory, the nutritional profile, the science-based health impacts, and finally the bottom line. Unmasking Superfoods is literally a mini nutrition encyclopedia for consumers and health professionals alike. It’s a keeper on my bookshelf.

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