Egg-cellent Omelette

For Keeping Your Mind & Body Healthy & Alert

By Omar Schwarten (11)

Chia seeds aren’t only good in smoothies – adding them into eggs gives me an added boost of nutrients.This omelette is packed full of protein and fibre, perfect to kick-start my day at school or as an early evening meal after my sports.

Spinach & Chia Omelette

Ingredients

2-3 eggs

2 tsp olive oil

2 tsp chia seeds

1 cup baby spinach

½ cup diced tomatoes (optional)

¼ cup shredded cheese of your liking (optional)

Sea salt and white pepper to taste

 

Directions
1. Beat eggs for two minutes then add sea salt and white pepper

2. Heat olive oil on medium heat in a 20 cm non-stick pan, then add baby spinach, tomatoes (optional) and chia seeds

3. Add the egg mixture on top and swirl until thinly covered

4. Cook on medium heat for a minute or until the egg mixture holds together. Tilt the pan to let the raw, runny egg hit the sides of the pan

4. Sprinkle the top with the shredded cheese (optional)

4. Fold egg mixture over and turn heat off

5. Serve with whole-wheat shrak or tortilla bread

 

The Schwarten family’s omelette making tips  

  • Ensuring your eggs are at room temperature before cooking since cold eggs take longer to set and this may result in overcooking 
  • Not adding milk or cream to your eggs. Adding milk only makes omelettes or scrambled eggs tough and slimy
  •   Using white pepper for better taste and presentation
  •   Beating the eggs well until no more flecks of white can be seen. The mixture should be frothy and light
  •   Using a non-stick pan of the right size for an omelette (large pans will cook the omelette too quickly while a small pan make cook only on the outside)
  •   Using only about two tablespoons of your filling ingredients so your omelette doesn’t break when you fold it
  •   Cooking filling ingredients like mushrooms, tomato and spinach well before adding egg to avoid getting a watery omelette
  •   Cooking on medium to low heat to avoid overcooking the eggs

Can kids eat chia seeds?

Yes – in small portions like the two teaspoons in Omar’s omelette. Chia seeds are full of calcium, protein, phosphorus, magnesium, manganese, antioxidants, fibre and omega-3 fatty acids. This makes them ideal for teeth, bone and heart health and for boosting immunity and aiding digestion

Did you know?

Spinach is packed with nutrients vital to healthy growth and development, says Dietitican Ayah Murad. It’s a good source of vitamins A and K and provides folate, vitamin C, iron, calcium, zinc, fibre and magnesium

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