Omelet Recipe: Spinach and Mushroom Omelet in 3 Easy Steps

The Spinach Mushroom Omelet is not just a delicious breakfast option; it’s also packed with health benefits that make it an excellent choice for a balanced diet. This dish combines nutrient-dense ingredients like eggs, spinach, and mushrooms, providing a wealth of essential vitamins and minerals. Eggs are a great source of high-quality protein and are rich in B vitamins, including B12, which supports energy metabolism while also providing healthy fats and being abundant in vitamin D, crucial for bone health. Spinach is incredibly low in calories yet high in vitamins A, C, and K, as well as folate, making it an excellent source of iron and antioxidants that support overall health and immune function. Mushrooms contribute additional nutrients, including vitamin D and various B vitamins, while being low in calories and high in selenium, which is essential for thyroid function and immune support. Olive oil adds heart-healthy monounsaturated fats and antioxidants, promoting cardiovascular health and reducing inflammation. Together, these ingredients create a nutrient-rich omelet that supports muscle health, bone integrity, and overall well-being, making it a perfect start to your day!

Ingredients:

- 2 eggs

- 1/2 cup spinach

- 1/2 cup mushrooms, sliced

- 1 tbsp olive oil

- Salt and pepper to taste

Instructions:

1. Whisk eggs with salt and pepper.

2. Sauté spinach and mushrooms in olive oil.

3. Pour eggs over veggies and cook until set.

Nutrition Value:

1. 2 eggs:

- Calories: Approximately 140 calories

- Carbohydrates: Less than 1 gram

- Protein: About 12 grams

- Fat: Around 10 grams

- Sodium: Roughly 140 milligrams

- Cholesterol: Approximately 370 milligrams

- Vitamins: High in vitamin A, B vitamins (B2, B5, B6, B12), vitamin D, vitamin E, and vitamin K

- Minerals: Rich in selenium, phosphorus, and choline

- Nutritional benefit: Eggs are a good source of high-quality protein, essential vitamins, and minerals. They also contain healthy fats and are versatile in cooking.

2. 1/2 cup spinach:

- Calories: Approximately 3-7 calories (depending on whether raw or cooked)

- Carbohydrates: Around 0.5 grams

- Protein: About 0.5 grams

- Fat: Less than 0.1 gram

- Sodium: Roughly 24 milligrams

- Cholesterol: None

- Vitamins: High in vitamin A, vitamin C, vitamin K, and folate

- Minerals: Rich in iron, magnesium, potassium, and calcium

- Nutritional benefit: Spinach is low in calories but high in vitamins, minerals, and antioxidants. It's particularly rich in vitamin K, which is important for bone health and blood clotting.

3. 1/2 cup mushrooms, sliced:

- Calories: Approximately 10-15 calories

- Carbohydrates: Around 1-2 grams

- Protein: About 1-2 grams

- Fat: Less than 0.1 gram

- Sodium: Roughly 1-2 milligrams

- Cholesterol: None

- Vitamins: Contains vitamin D (if exposed to sunlight), vitamin B2, vitamin B3, and vitamin B5

- Minerals: Rich in selenium, copper, potassium, and phosphorus

- Nutritional benefit: Mushrooms are low in calories and fat but high in vitamins, minerals, and antioxidants. They also contain compounds that may boost immune function and support heart health.

4. 1 tbsp olive oil:

- Calories: Approximately 120 calories

- Carbohydrates: None

- Protein: None

- Fat: About 14 grams (mostly monounsaturated fat)

- Sodium: Roughly 0 milligrams

- Cholesterol: None

- Vitamins: Contains vitamin E

- Minerals: Contains small amounts of iron and calcium

- Nutritional benefit: Olive oil is rich in monounsaturated fats, which are heart-healthy fats that may help reduce inflammation and lower the risk of heart disease. It also contains antioxidants and has been linked to various health benefits.

5. Salt and pepper to taste:

- Calories: Negligible

- Carbohydrates: Negligible

- Protein: Negligible

- Fat: Negligible

- Sodium: Varies depending on amount used

- Cholesterol: None

- Vitamins: None

- Minerals: Salt provides sodium

- Nutritional benefit: Salt adds flavor to the dish, while pepper adds a subtle kick. However, it's important to use salt in moderation to avoid excessive sodium intake, which can contribute to high blood pressure and other health issues.