Healthy Organic Omelet

(Preparation Time: 10 min)

Omelet (Omlet, Omelette) is a healthy, delicious and nutrition rich meal, if made with the right, healthy, organic ingredients. Omelet is a great way to get daily protein that are coming from eggs. Egg is a source of almost every essential vitamin ( except vitamin C) and mineral as well.

Ingredinets:

- 2 organic eggs

- 2 diced scallions (escallion)

- diced half of red bell pepper

- 2 chopped or minced garlic cloves

- 3 tablespoons of organic milk

- 3 tablespoons chopped frozen or fresh spinach

- 2/4 cup of grated mozzarella or cheddar cheese

- 2 tablespoons extra virgin olive oil

Steps:

1. First start to heat up the pan on a medium temperature. Put olive oil into the pan.

2. Break the eggs into a bowl and beat them with fork, about 20-30 strokes. Do not overbeat.

3. Mix together eggs, scallion, spinach, garlic, milk

4. Pour the mix to the heated pan with oil. You may use cover.

5. Watch till the egg mix sets, lift the pan up and make small movements to allow the liquid center to run to the edge of the pan. Put back on the heat and wait a few minutes.

6. Spread the grated cheese on the top of the omelet. Cover up the pan for a couple more seconds to let the cheese melt down.

7. When the edges of an omelet are brown and cheese is melted, the omelet is ready to serve.

Health Facts:

Importance of Protein:

– they are needed in muscles, organs, immune system.

– they are needed to build , repair and replace body tissue

– they are used to make the part of blood, that carries oxygen

– daily need for protein is: 1 gram of protein for every 2 pounds of the weight. For example our child weight is 25 lb ÷ (divide) by 2 g = 12,5 gram of protein per day should eat our child.

eggs – are good for eyesight

scallion – is effective in aiding urination, calming the nerves, expelling sputum, curing cold.

red bell pepper – source of vitamin C and A, reduce risk of cardiovascular disease, reduce risk of colon, lung, prostate, cervix, bladder, pancreas cancer, promote lung health, protect against cataracts, protect against rheumatoid arthritis.

garlic – antioxidant that help fight cancer and cancerous tumors, improve poor circulation, treat acne, manage high cholesterol level, control blood pressure or hypertension, , has antibiotic, anti-bacterial, anti-viral and anti-fungal properties, improve immune system and strength up natural defense system of a body, benefit to cardiovascular system, may treat impotence, wounds, typhus, cholera, intestinal parasites, recurrent yeast infections and Candida albicans, effective as a natural mosquito repellant.

spinach – anti-cancer antioxidant (vitamin A and C), source of folate ( against heart attack and strokes), magnesium (lower high blood pressure and protect against heart diseases). It has anti-inflammatory properties, reduces frequency of migraine attacks, promotes healthy and smarter brain, slows loss of mental functions, protects against eye diseases.

milk – source of calcium, protein, a fatty acid that inhibits several types of cancer (skin cancer, colorectal cancer, breast cancer). Milk may help lower cholesterol and prevent atherosclerosis. Drinking low-fat milk may reduce risk of arterial hypertension, coronary heart didease, colorectal cancer and obesity.
However drinking milk in excessive amount per day ( more than 2, 3 cups) is not recommended as it may cause health problem (diseases, cancers).

cheese - source of essential nutrients, in particular high quality protein and calcium, as well as other nutrients such as phosphorus, zinc, vitamin A, riboflavin, and vitamin B12.
Cheese may reduce the risk of dental caries (eating cheese after meals, or as a between-meal snack is recommend by health professionals to help reduce tooth decay). It may help reduce the risk for osteoporosis. It may reduce the risk of hypertension. It may reduce other risk factors for heart disease, specifically blood levels of total and low density lipoprotein (LDL) cholesterol and homocysteine.

olive oil - (it helps reduce bad cholesterol level), contain monounsaturated fatty acids antioxidative substances, protect against heart diseases, prevent colon cancer, beneficial effect on ulcers and gastritis.

Organic Sun Eye Egg

(Preparation Time: 2 min.)

Eggs are delicious , easy and quick to prepare and healthy as well.

One of the quick way to prepare an egg is Sun Eye Egg.

Ingredients:

- 1 organic Egg (quantity may be different) – before use , wash it up.

- 1/3 cup of olive oil

Optional:

- pinch of salt

- pinch of pepper

Heat up oil on a pan ( the best if non stick and non Teflon) on a medium temperature. Knock an egg to the heated pan. You may use a pinch of salt and pepper for a taste if you like. Wait till it show “Sun Eye” form. You may pour hot oil from the pan, using a spoon , on the egg, to make the egg ready faster. If you wish an egg to be more hard (cooked) , than you may flip the egg on the other side.

You may eat Sun Eye Egg with mashed potatoes, pasta or bread.

Egg and its health benefits:

1 egg provides :

- protein (6 grams) – that is recommended daily amount

- fat ( 5 grams) and saturated fat ( 1,6 grams) – that is pretty low compared with its calorie content. It means that eating one egg a day has very little effect on the amount of cholesterol in the blood.

- choline ( 125 miligrams) and folate ( 24 micrograms) – they are essential for cell function and brain

- vitamins A, D, E, B12, B6

- riboflavin ( vitamin B2)

- calcium

-thiamin( vitamin B1)- essential for neural function and carbohydrate metabolism

- potassium

- phosphorus

- iron

- zinc

- Lutein and Zeaxanthin ( 166 micrograms) – antioxidants that naturally give (orange) color to
egg yolk.
They are nutrients responsible for eye health. They are component of the human eye, so thatsway eating foods reach in them, help protect good eyesight and prevent vision loss caused by cataract and age related macular degeneration.
Our bodies absorb Lutein and Zeaxanthin easier by eating eggs than by eating spinach or dietary supplement.

Homemade Organic Plain Yogurt

(Preparation Time: 5 min

Ready for Consumption : 10 – 20 h)

Yogurt (Yoghurt) is a fermented, under the higher (warmer) temperature, dairy product. It is made by adding specific bacterial cultures ( Streptococcus salivarius subsp, thermophilus and Lactobacillus delbrueckii subsp. Bulgaricus and L. acidophilus, L. casei and Bifidobacterium as well) to milk, that causes the transformation of the milk’s sugar , lactose into lactic acid (a waste product) acting on milk protein to give refreshing tart flavor and a solid mass, pudding –like texture (denaturation). There are regular (whole milk ), low fat and skim types of yogurt.

Ingredients:

- 4 cups of organic milk ( regular, low fat, reduced fat or no fat )

- 5 teaspoons of an organic plain yogurt

Heat milk till boiled in a pan. Next pour boiled milk to the dish (bowl). Let it stand for a while to cool down. Than put plain yogurt ( When you make the yogurt for the first time you need to buy plain , best if organic, yogurt from the store ) to this prepared milk. Do not mix. Cover up with a plate and leave it (do not put to the refrigerator) . The warmer the place the better for fermentation and transformation milk into yogurt. I usually leave this milk in my oven for night. After around 10 hours you may check the consistency of the milk . If it looks like yogurt than you may start to eat or for more refreshing taste , put into a refrigerator for about 1h or more.
If the milk does not have pudding – like texture yet ,than leave in the same place for another few hours. The fermentation depends on the temperature (the higher , the better) in your place.

Remember!

Before you eat your ready homemade yogurt, put aside around 5 teaspoons to the container (keep in the refrigerator) and safe for your next homemade plain yogurt.

If you wish, you may top your yogurt with fresh fruits for even more healthy taste.

Having one cup of yogurt a day is the right amount of a healthy way of eating.

More about Yogurt:

Yogurt is a good source of protein, calcium, zinc, potassium, molybdenum (metal), iodine, phosphorus, riboflavin – vitamin B2, pantothenic acid- vitamin B5, and vitamin B12.
Bacterial Cultures are composed of unique living microorganisms, that are responsible for many health and nutritional benefits, like:

1. Improve natural defense ( the immune system) and ability to fight pneumonia

2. Prevent osteoporosis – as yogurt contains a good amount of phosphorus and 88 % water

3. Protect against some types of cancer – full fat (Conjugated Linoleic Acid) yogurt is cancer protective . It may reduce a risk of colorectal cancer ( large bowel cancer)

4. Lower LDL (bad) Cholesterol and raise HDL (good) Cholesterol – especially low fat and skim yogurt

5. Help to live longer

6. Better for building bones at young children– yogurt is a better source of calcium than taking a calcium supplement

7. Lower Body Fat –low fat yogurt

8. Increase Fat Loss

9. Boost body’s fat burning – eating calcium reach yogurt after a meal

10. Help prevent and heal arthritis

11. Protect against ulcers (healing wounds on the skin)

12. Prevent from a bad breath by lowering the levels of sulfides

13. Promote Healthy Mouth by eliminating tongue coating bacteria and reducing dental plaque formation, cavities and risk for gingivitis (irritation of the gums)

Organic Hot Cereal

This is a delicious cooked wholesome cereal that gives lasting energy all morning.This favorite oatmeal breakfast is a great way to start your day and add fiber to your diet.

(Preparation Time: about 5-8 min.)

Mix up:

- 1 cup of Organic whole grain (old fashion) Rolled Oats - great for muscle growth, brain stimulant, hearth healthy

- ¼ cup of Walnuts – which are cancer fighting, boast immunity, brain stimulant, muscle growth, hearth healthy, and richer in heart –healthy Omega -3 than salmon, loaded with more anti-inflammatory polyphenal than a red wine

- 1 ounce of Raisins -are low in Saturated Fat, Cholesterol and Sodium, good for weight gain

- 1 ounce of Sunflower Seeds -contain unsaturated fats, protein and fiber, vitamin E, selenium, copper, zinc, folate, iron and phytochemicals

- 1 ounce of Pumpkin Seeds – awesome resource of Omega-3’s fatty acids

- ½ ounce of Organic Shelled Hempseed –good source of omega-3 and omega-6, phytosterols, carotenes,

Vitamin E, calcium, magnesium, potassium gamma linoleic acid (rare nutrient found in mother’s milk)

- 1 cup of decaffeinated (organic) red berry tea (cranberry, strawberry, blubbery, raspberry and etc)

Optional:

- blueberries, strawberries, raspberries - berries are low in fat, carbs, and calories, but high in fiber, vitamins, minerals, and antioxidants

- Acai – it host of more antioxidant than any other fruit on the world. Other Benefits: relieves arthritis pain, helps to clear skin of warts, reduces the occurance of seizures, helps to reduce physical injures and speed up recovery, helps stabilize normal blood sugar levels, helps improve, patients suffering from leukemia, fights general depression, supports weight loss, improves upon your overall physical strength

- ½ teaspoon of cinnamon - used for digestive ailments such as indigestion, gas and bloating, stomach upset, and diarrhea, it has a mild anti-inflammatory effect, it slows the spoiling of food and has anti-fungal properties as well.
Sniffing cinnamon resulted in improved brain function -– subjects did better on memory and attention tasks when taking whiffs of cinnamon as opposed to other odors or no odor. However, the potential health benefits of cinnamon that have received the most attention have to do with its effects on blood glucose and cholesterol.

- 1/3 cup of organic 1% low fat milk



Put the mix into a bowl/ dish and add a warm cup of red berry tea and leave for a several seconds to soften.

Meantime start to heat up your cookware. Poor the mix in a cook pan and let it boil for 2-3 minutes, mixing meantime not to burn your cookware.

Tip:

To save preparation time every morning, you may mix up a bigger amount of dry ingredients together in a container.

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