3 eggs (organic, cage-free eggs)
1/3 cup zucchini, sliced thin
1/3 cup organic baby spinach
1/4 cup organic tomatoes, roughly chopped
1 tbsp parmesan cheese/ fresh mozzarella
1 tsp extra-virgin olive oil
¼ tbsp dried organic Herbs de Provence
½ tbsp of any fresh, organic herbs you like (basil, thyme, mint, marjoram)
Sea salt and freshly ground black pepper
Beat the eggs in until foamy. Heat the oil in the pan and pour in the eggs, swirl to cover the pan with the eggs and let set slightly. Sprinkle the vegetables, herbs, salt and black pepper on the eggs. Let the eggs continue cooking until the liquid is almost set but still creamy and moist on top, about 2 minutes. Add salt last, as it will cause the eggs to toughen. Tip the pan over the serving plate, and gently shake the omelet onto the plate filling side first. Buen Provecho!
Eggs are the perfect protein. They also have almost every essential vitamin and mineral needed by humans. Eggs have iron, vitamins A, E and B, folate, zinc, and phosphorus. Importantly, they contain essential fatty acids, which are necessary for proper brain and eye function, healthy skin, hair, libido, reproduction, growth and response to injury.
Zucchini has many health benefits and is nutrient dense. It’s loaded with folate, potassium, manganese and vitamin A, yet is low in calories.
Tomatoes contain lycopene, which is known for its antioxidant and cancer-preventing properties. In addition to lycopene, the vitamin B6, niacin, potassium and folate found in tomatoes are potent protectors against heart disease.
Spinach is another super food. It contains a relatively high level of iron, magnesium, potassium, Vitamin C and manganese. It is a great source of folate/folic acid, particularly important for pregnant or nursing women. Due to its fiber and water content, spinach is a natural diuretic and laxative.
Adding fresh herbs is a quick way to transform ordinary meals into extraordinary meals. Studies show that fresh herbs contain large amounts of antioxidants like vitamin C, beta-carotene and vitamin A.
Olive oil has a high content of monounsaturated fatty acids and antioxidants. Studies have shown that olive oil offers protection against heart disease by controlling LDL (“bad”) cholesterol levels while raising HDL (the “good” cholesterol) levels. Extra virgin olive oil contains polyphenols that can reduce inflammation and may help to prevent some forms of cancer.