The Sustainable Diets Blog

Eating, Wellness, Gardening, Recipes and Loving our Planet. By Teri Underwood.

Green Omelet

An easy and delicious way to incorporate health-giving greens into your diet! Dark greens, like kale, collards, Swiss chard, bok choy, and spinach are superfoods and are essential to good health. They are filled with anti-aging, anti-inflammatory micronutrients such as beta carotene, lutein, xeathanthin, folate, vitamin C, and omega-3 fatty acids. To name just a few health benefits: they keep our mitochondria-filled brain cells healthy, help us detoxify the environmental contaminants we may take in, and boost our immune systems.

Makes 2 omelets


Omelet Ingredients

4 eggs OR 6 egg whites (if your cholesterol level is high minimize your intake to 3 egg yolks per week)

1 ounce reduced fat cheddar cheese (less than 5 grams fat per ounce), cut into small cubes or slices

1 teaspoon extra virgin olive oil or organic canola oil

½ cup sautéed spinach, kale, Swiss chard or collard greens (see recipe below)


Omelet Directions

Place eggs in a bowl and mix together with a fork. Add oil to a skillet and heat on medium for a few minutes. Add eggs to skillet. When eggs are just beginning to cook place cheese and greens evenly over the omelet. When cooked through (about 5 minutes) fold omelet over and press edges together.


Sautéed Greens Ingredients

1 large bunch of kale, spinach, collards, Swiss chard, or mustard greens
2 teaspoons olive oil

2 cloves garlic or 2 teaspoons garlic powder

1/8 teaspoon salt OR 1 teaspoon gluten free tamari OR lite soy sauce


Sautéed Greens Directions

Clean, remove stems, and coarsely chop the greens. Set aside. Heat cast iron or stainless steel skillet on medium heat, add oil, and then add greens. Sauté on medium heat stirring occasionally until greens are tender.

A Sustainable DietsTM recipe, developed by Teri Underwood, R.D., M.S., C.D.


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