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.