VEGETARIAN | GLUTEN-FREE | PALEO | CAN BE DAIRY-FREE | CAN BE WHOLE30
Time from start to finish: 5 minutes
Difficulty level: easy peasy
For breakfast, the SAD (Standard American Diet) usually consists of various forms of sugar: baked goods (simple carbs — which turn into sugar), juices (sugar), yogurts (more sugar than candy bars), coffee drinks (with added sugar), cereal (don’t get me started), etc. AH!
This is indeed quite “sad”, considering what our bodies really need in the morning: protein and healthy fats. When you start your day with sugar, your body burns through that quickly and then craves more sugar — which makes it that much harder to resist the (literal or figurative) donuts in the break room.
If you can start your day with a good dose of protein and healthy fats (bonus points for some veggies), you’ll set yourself up for success: You’ll stay full longer, curb cravings, and recover from workouts better. You’ll also need less coffee, because you won’t have a sugar crash at 10am.
Of course, mornings are also probably when you’re shortest on time — so you need something quick. If you’re a normal person, you probably don’t have time to whip out your cutting board to chop up veggies for say, an omelet. You also probably don’t have time to assemble one of those ridiculously beautiful superfood smoothie bowl things you keep seeing on Instagram. So what’s a girl (or boy) to do?
I’m a big fan of eggs for breakfast — they’re full of protein and omega-3s, quick, and easy. You could make some mini quiches or a frittata in advanced, but there’s something about reheated eggs that just makes me… sad.
Instead, create your own veggie-packed omelet mix on a Sunday, and enjoy quick, fresh omelets all week long. Chop all your veggies at once, and keep them in a container in your fridge. Make sure you cut them into small, equal-sized pieces so they cook quickly and evenly. Keep your eggs, butter (or other fat, if using), chopped veggies, and toppings (like avocados or salsa) next to each other in the fridge so it’s all grab-and-go. Use a nonstick skillet for best results. It might not be the perfect omelet the first time, but you’ll get the hang of it!
Especially when topped with avocado, this creates a protein-rich breakfast full of healthy fats and veggies (with no added sugar — much better). If you find you need more substance, add a banana or a piece of sprouted grain toast to your meal.
- Small nonstick skillet [my favorite here — but find it at TJ Maxx for much cheaper!]
- Cutting board
- 1/2 pint mushrooms, small diced
- 1/2 red onion, small diced
- 1 green pepper, small diced
- Cage-free, preferably free-range eggs
- Grass-fed butter
- Milk, chicken stock, or water (scrambling liquid of choice – I love chicken/veggie stock or bone broth for the added flavor)
- Salt and pepper
- Serve with: avocado, salsa, feta or goat cheese
Chop all your veggies so they’re all the same small size. Mix together, and store in a airtight container in the fridge until you’re ready to use them.
To make your omelet:
- In a small bowl, use a fork to whisk 3 eggs with a splash of your liquid of choice and a pinch of salt.
- Melt 1 tbsp. of grass-fed butter in your nonstick skillet over medium heat. Add about 3 tbsp. of the veggies to the skillet and cook for about 3 minutes, until softened.
- Pour the egg mixture over the veggies and let it the bottom of your omelet set. After about a minute, move the pan around to let any runny egg move to the sides of the pan (where it can cook).
- When the omelet is mostly set and it lifts up easily with a spatula, sprinkle your cheese on it (if using cheese), and gently scoot it onto a plate. Top with avocado, salsa, or whatever suits your fancy, and eat.
- Rinse off your skillet, spatula, and plate and get your butt to work!