If you eat breakfast, get your family’s day off to a good start with this low-calorie yet high-fiber omelet recipe, which is best paired with fresh fruit or organic protein. They will surely thank you for this burst of energy!
Did You Know?
- Zucchini is a green vegetable that resembles a cucumber; it's low in calories yet packed with flavors, nutrients, and antioxidants
- Mushrooms come in various shapes and sizes, but all of them contain different minerals and nutrients and can be prepared in all sorts of ways
- Organic, free-range eggs are produced by hens that are allowed to roam outdoors and consume their natural diet of seeds, plants, and worms
- Aside from offering numerous benefits to help improve bodily functions, coconut oil contains lauric acid, which can break down lipid-coated viruses like HIV, herpes, and measles, to name a few
Zucchini Egg Omelet with Mushrooms Recipe
For the omelet
- 2 organic free-range eggs
- 1 tablespoon water
- 1/8 teaspoon sea salt
- 1 tablespoon coconut oil
- 1/8 cup crumbled goat cheese
- Freshly ground pepper
For the filling
- ½ cup sliced zucchini
- ½ cup sliced button mushrooms
- 1 cup spinach or ½ diced onions and bell peppers
- 1 tablespoon coconut oil
Serving Size: 1
(Adapted from Healthy Recipes for Your Nutritional Type)
- In a skillet, drizzle coconut oil. Add sliced zucchini, mushrooms, and spinach (or onions and peppers). Cook until tender but not brown.
- In a bowl combine eggs, water, salt, and a grind of pepper. Using a whisk, beat until combined but not frothy. In an 8- or 10-inch skillet with flared sides, heat coconut oil. Lift and tilt the pan to coat the sides.
- Add egg mixture to skillet; cook over medium heat. As eggs set, run a spatula around the edge of the skillet, lifting eggs and letting uncooked portion flow underneath.
- When eggs are set but still shiny, spoon filling of zucchini and mushrooms across center of omelet. Sprinkle crumbled goat cheese atop filling. Fold omelet in half. Transfer onto a warm plate.
Zucchini Omelet with Mushrooms Cooking Tips
For this healthy omelet recipe, you need to start with fresh, organic, and free-range eggs. Make sure that there are no cracks or holes on the shell, since there might be a tendency for germs to get inside it. There are many ways to test its freshness, like putting it in a bowl of water. If it floats, then it’s most likely old.
For zucchini, choose those that have dark skin, as they have more nutrients in them. Size doesn’t matter. Small or medium-sized zucchinis, which are six to eight inches long and two inches in diameter1, tend to be more flavorful than bigger ones. Make sure to store them in the refrigerator, tightly wrapped in plastic.2
As for button mushrooms, select those that feel firm and plump, are cream-colored, and have short, clean-cut stems. The caps around the stems should be closed or slightly open, or with pink or light-tan gills. Store your mushrooms in the refrigerator for one to two days in their original packaging.3 While this recipe calls for button mushrooms, you can also substitute using other kinds of mushrooms, like shiitake.
It’s important to use organic mushrooms and to also clean them before cooking. You can do so by wiping off any dirt on your mushrooms with a damp paper towel or by lightly rinsing them. Never soak them because mushrooms tend to absorb high amounts of liquid, which makes them difficult to cook. 4
Before you sauté your vegetables or cook the omelet, make sure that your pan is heated well enough, then drizzle the coconut oil. When the pan starts to smoke, then it’s time to put the vegetables or eggs in. Coconut oil is the only oil I recommend for cooking because it does not oxidize at high temperatures and has a smoke point of 350° Fahrenheit.5
For our main vegetables, which would be zucchini and mushrooms, it’s best to slice them as thin as possible beforehand so that they will cook faster, depending on how high your heat is. Don’t overcook them, as they will go soft and will result in a mushy omelet. The ideal cooking time for these would be four to five minutes.6
As for the eggs, it is a good idea to crack them each in separate bowls and combine once you’re ready to whip them. This way, you can easily throw away bad eggs and grab a new one before you whip them into the mixture. Moreover, if you want your omelet to be fluffy and golden, cooking time should only be around 10 minutes so as not to burn them.7
Why Is Zucchini Omelet with Mushrooms Good for You?
Omelet recipes around the world are generally filled with various meats and vegetables. For my version, I made use of ingredients that are available all year and are inherently delicious on their own.
Organic, Free-Range Eggs
The buzzwords “organic” and “free-range” have been swirling around the natural health industry for some time now, especially when it comes to dairy and poultry products.
For this healthy omelet recipe, I recommend organic, free-range eggs. These eggs come from hens that are able to roam freely outdoors, where they can consume their natural diet of seeds, plants, and worms. Factory-farmed hens that are kept cramped or fed a diet of corn, soy, cottonseed meals, and synthetic additives do not produce nutritious free-range eggs. Some of the benefits you can get from free-range eggs include:
- Amino acids tryptophan and tyrosine, which are important in preventing cardiovascular diseases and cancer
- Higher amounts of omega-3 fatty acids, beta-carotene, and vitamins A and E
This member of the gourd family is as healthy as it looks on the shelf. I like using it in a lot of my healthy recipes because it is low in calorie and high in fiber. Aside from being rich in antioxidants, B-complex vitamins, and folate, zucchini also contains high levels of minerals like:
It is a known fact that the mushroom kingdom is very vast given the different sizes, colors, shapes, and textures that each one has. Despite these differences, many varieties can provide you with a wealth of health benefits. Mushrooms are known to have low sodium and calorie levels and provide dietary fiber and antioxidants. They are also rich sources of the following vitamins and minerals:
- B vitamins like riboflavin, niacin, and pantothenic acid
A lot of Americans usually cook their food in huge amounts of vegetable oil that not only oxidize when heated, but are also loaded with unhealthy omega-6 fats. This is where coconut oil comes in.
What sets coconut oil apart from the rest lies in its composition, particularly with fatty acids. Sixty-five percent of coconut oil’s fats are in the form of medium-chain fatty acids (MCFAs), compared to other types of oil that have more long-chain fatty acids.8 The MCFAs are easier to digest and can cross cell membranes. This means that the fat that you normally get from food cooked in oil does not end up as junk in your body’s cells and decrease your energy in the process. Instead, it does the opposite and provides your body with benefits and boosts your energy.
Coconut oil also helps your body function properly by supporting your immune system, metabolism, and thyroid gland function. It also provides you with:
- Better heart health
- Weight loss when needed
- Immediate energy source
- Healthy and youthful skin
Sources and References