Speedy & Healthy Spinach & Pepper Omelette
This is a healthy protein packed snack or light meal. It's so easy to make, my 4 year old daughter loves to mix it up and help me make it. It's full of vitamins and minerals and great for your brain health! Check out the recipe notes for more nutritional facts.
Ingredients
- 2 eggs
- 3 tbsp chopped frozen spinach (defrosted and water removed)
- 1 tsp organic rapeseed oil (or oil of choice, with a good heat point)
- pinch of seasoning (I like Cape & Herb Spice Rub Mediterranean seasoning - it adds extra flavour as I am not using cheese). You can just keep it simple with pepper, sea salt, chilli flakes.
- 1/2 red pepper (chopped into small pieces or finely sliced)
- 1 red chilli (de-seeded and optional) (You know me, I love my chilli)
- fresh herbs or salad to garnish (optional)
Instructions
- Warm a dash of oil in small frying pan, wipe the oil all around the pan to make sure the omelette does not stick. (Note - I have a mini frying pan so I often make really small ones like the ones in the photo).
- Place the defrosted chopped spinach in a bowl and mix and beat in two eggs. Add the seasoning.
- Place the egg mixture into the frying pan until it's fully covered all the pan. Cook on a lowish heat - best not to have the heat too high as it damages the oils and proteins (so no higher than medium) heat.
- Lightly place the finely chopped pepper and chilli all over the top and cook until it is just set and you are able to flip the omelette to cook the other side. Once you have flipped the other side it does not take long at all for the eggs to fully cook. Once set and cooked, flip onto a plate.
- It's great just on it's own, but I also sometimes like to add some fresh herbs such as coriander to the top, or even fresh parsley or rocket, watercress etc. You can even have it with a side salad. Enjoy! x
Notes
Here are the health benefits:
1. Rich in Protein
- Eggs provide high-quality protein, essential for muscle repair and maintenance. Protein also supports satiety, which helps manage hunger throughout the day.
2. Packed with Antioxidants
- Spinach and red peppers contain powerful antioxidants like vitamin C, vitamin E, and beta-carotene, which combat oxidative stress and may lower the risk of chronic diseases.
3. Supports Eye Health
- The combination of spinach and eggs provides lutein and zeaxanthin, antioxidants that help protect eyes from damage and may reduce the risk of cataracts and macular degeneration.
4. Boosts Heart Health
- Spinach and peppers offer potassium and magnesium, minerals that support heart health by helping regulate blood pressure.
5. Aids in Digestive Health
- Fibre from the peppers and spinach promotes a healthy digestive system, helping prevent constipation and supporting gut health.
6. Enhances Brain Health and Mood
- Eggs contain choline, crucial for brain health and cognitive function. Choline also plays a role in neurotransmitter function, which supports mood regulation.
7. Low in Calories and Carbs
- With minimal carbs and healthy fats, this omelette is filling and suitable for various dietary needs, including low-carb or calorie-conscious diets.