Three egg omelets

Omelets are an always popular breakfast item. Usually reserved for the weekends or a restaurant, I wanted to show you how easy they can be. As explained in my Ham & Greens Frittata post, the difference between and omelet and a frittata is that a frittata has all the ingredients mixed into the eggs, it is all cooked together, and not folded up. An omelet is partly cooked, and then the ingredients are added in and the eggs are folded around the other ingredients. Most are intimidated by the flip, or fold technique. However, with a few simple tricks you can make a fluffy protein half-moon like a pro chef in no time.

Ingredients:
3 eggs (large, fresh, and room temperature if you can)
1/2-1 cup chopped veggies of choice
Meat and or cheese if you like
Vegetable spray, olive oil, or here I use coconut oil for the pan

Step 1: Add 1 tbsp coconut oil (olive oil, etc) to a warm frying pan. Saute and veggies or fully cook any meat you are adding. Set to the side to keep warm.

Step 2: Break all three eggs into a bowl and lightly whisk. You can use one or two whole eggs and the rest egg whites if you are concerned about cholesterol, or use egg substitutes. They should work just the same.

Step 3: Now the (not so) tricky part. Pour the eggs into the pan. You can wait to add the other ingredients until the last minute, or just add them on top of the eggs like I did. When the egg starts to cook (you will know by the change in color and texture) push it down the sides of the pan with a spoon or spatula. Mix up the egg in the center a little too. This helps to get the egg to cook on the bottom.

Step 4: Wiggle the pan around as you use the spoon or spatula to push the cooked egg to the center, and tilt it to get the uncooked egg to run up the sides. Repeat until most of the egg is cooked. Then, using a spatula or spoon, flip the egg in half, covering the fillings. It's a great idea to add a sprinkle of cheese first for a gooey inside at the end!

Step 5: Let cook for another few minutes, then flip and cook a few more. This is just to ensure that all the egg inside heats enough to cook fully.

Sprinkle with a bit of cheese, and enjoy! You can use whatever type of vegetables or beans you like here. Onion, mushroom, greens, zucchini, and peppers work great

Of course, for the carnivore in the house I had to make a ham & bacon one too. All breakfast meats are amazing in omelets as well. Get creative, try any combination that sounds good. And don't worry about not getting the half-flip perfect. Worst case scenario, you still have some delicious scrambled eggs.
Either way, break an egg and enjoy!

What is your favorite dish to make with eggs?

Under 100 Calories per Bowl: Cruciferous vegetable soup

I'm always a big fan of recipes that help "clean out the fridge or pantry", and if they are healthy as well then bonus! We all have some assorted cans, boxed, half bag of frozen mixed vegetables, etc. that have been sitting around since approximately we moved into whatever abode we inhabit. Even the most strict, list-making, meal-planning, leftover-eating of us have odds and ends we need to try to use up before expiration dates. It is especially hard with produce. I have a bad habit of buying everything that's on sale, I want to cook eventually, sounds healthy... and then I have a fridge packed full of five-day-old veggies beginning to wilt and lose nutrients. Sad face. 

That's why this soup is fantastic! You can mix and match what vegetables you add based on what you have waiting to be used, and choose whatever protein and grain is in the half-empty box in your cupboard. There is of course a few caveats. You need a huge ratio of veggies to other stuff, and a large portion of it must be water. IF you are going for a filling, vegetarian, healthy, low-cal, low-fat soup. Try to choose mostly cruciferous vegetables and/or leafy greens, as those pack the most nutrients and fiber for the least carbs and calories. And limit the beans and the grains to one cup each. If you have a "meat tooth" feel free to throw in some cooked shredded chicken or steak.

Ingredients:
1 whole head green cabbage, shredded
1/2 head cauliflower, cut into florets
1/2 bunch kale, chopped
1 cup fresh spinach
1 cup barley
1 cup pinto beans
1 can diced tomatoes
Garlic salt
Lots of water (stock or bouillon for extra flavor)

Step 1: Chop all your veggies and add to the crock pot. Add the grain (barley) and protein (beans) as well as diced tomatoes. You can sub fresh chopped tomato or tomato sauce, or get rid of it. I just super love diced tomatoes in all the things.

Step 2: Cook on low for 4-6 hours, until veggies, barley and beans are tender. Add any other seasonings you like. Enjoy for under 100 calories per bowl as often as you are hungry!


*Disclaimer: I do not recommend crash diets like the cabbage soup diet where this is all you eat all day, but I do believe that soup before a full meal will help dampen hunger and make it easier to eat healthy and manage a healthy weight.

	Nutrition Facts   12 Servings Amount Per Serving   Calories 94.1   Total Fat 1.0 g       Saturated Fat 0.2 g       Polyunsaturated Fat 0.4 g       Monounsaturated Fat 0.2 g   Cholesterol 0.0 mg   Sodium 766.7 mg   Potassium 412.5 mg   Total Carbohydrate 18.8 g       Dietary Fiber 5.1 g       Sugars 1.2 g   Protein 4.2 g   Vitamin A 42.4 %   Vitamin B-12 0.2 %   Vitamin B-6 10.1 %   Vitamin C 73.5 %   Vitamin D 0.0 %   Vitamin E 1.5 %   Calcium 7.6 %   Copper 5.7 %   Folate 21.8 %   Iron 8.9 %   Magnesium 9.1 %   Manganese 19.7 %   Niacin 5.6 %   Pantothenic Acid     3.7 %   Phosphorus     7.5 %   Riboflavin 6.2 %   Selenium 6.0 %   Thiamin 7.5 %   Zinc 4.2 % *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.