Building a Better Omelet

Building a Better Omelet
By Johnathan Zamora

Many people agree that breakfast is the most important meal of the day.  For bodybuilders and regular exercisers, this point is emphasized even more, as a healthful breakfast helps the body function at its best and promotes lean muscle growth.

Outlined below is a supercharged omelet that will help boost your energy and speed your metabolism. 

Eggs – Do you remember the famous scene from the film Rocky where he wakes up, fills a glass with raw eggs and chugs it down before training?  That iconic scene and unmistakable soundtrack has helped motivate thousands of people to wake up and get moving.  I’m not recommending eating raw eggs but you get the picture.  Eggs hold huge nutritional value and can be included as a regular part of your diet.  Providing 6g of high quality protein per white, the egg should be one of the “usual suspects” found in your arsenal of Lean Body foods.  High in choline, eggs help promote healthy nerve function and also help to reduce inflammation.
* FitChef’s Tip: Omelet ratio – 1 whole egg per 5 egg whites.

Spinach – Jam-packed with nutrients like Vitamin C, Iron, folate and other flavonoids, this food ranks at the top of our perfect omelet ingredient list.  With numerous university studies citing spinach as a nutritional all-star, this leafy green has been shown to decrease the risk of prostate cancer when consumed on a regular basis.  One cup of fresh spinach contains nearly 200% of the Daily Value of Vitamin K, a vitamin essential to maintaining strong bones.
FitChef’s Tip: Add 1 cup of spinach as the base of your omelet filling.

Mushrooms – Crimini mushrooms are next on our list of power-packed breakfast super foods.  An excellent source of selenium, riboflavin, pantothenic acid, copper, niacin, potassium and phosphorus, the nutrient value of Criminis is very impressive.  The powerful antioxidants found in these mushrooms have been shown to be helpful in decreasing asthma and arthritis symptoms plus assisting in the prevention of heart disease.
FitChef’s Tip: Add ½ cup of chopped Crimini mushrooms to your omelet filling.

Red Onion – Rich in flavonoids which helps fight free-radicals and minimizes oxidative stress, adding red onions to your morning meal is definitely a smart choice.  A great source of quercetin, which acts as a natural anti-inflammatory compound just adds to the lengthy list of red onion health benefits.
FitChef’s Tip: Add ½ sliced red onion to your omelet filling.

Bell Peppers – Although at their peak between August through September, you can still receive all the optimal nutrient benefits of bell peppers by purchasing frozen peppers during the winter months.  High in a variety of nutrients including vitamin A, vitamin B6 and folic acid which help promote healthy cell function, bell peppers have demonstrated effective in fighting a more silent and common health risk.  In a study between Vitamin A, lung function and emphysema researchers at Kansas State University concluded that a common carcinogen found in secondhand smoke, benzo(a)pyrene, induces Vitamin A deficiency.  Bell peppers – which are naturally high in Vitamin A may limit the harmful effects of secondhand smoke, although more research is planned.
FitChef’s Tip: Add ½ cup of bell pepper strips to your omelet filling.

Tomatoes – Another fruit which reaches its peak during the summer months, tomatoes should be a main stay on your plate year round.  During the winter months tomatoes are often imported from South America where the climate is well suited to producing vitamin rich products.  In regards to food research in recent years, nothing has received as much publicity as the study of lycopene. Lycopene has found to be protective against a growing list of cancers, including prostate, breast, lung and pancreatic cancer.
FitChef’s Tip: Add ½ chopped tomato to your omelet filling.

On to the recipe –

What you’ll need:

– Non stick pan
– Medium sauté pan
– Rubber or wooden spatula
– Non stick cooking spray
– 1 tsp. Olive oil
– 6 egg whites
– 1 whole egg
– 1 cup spinach
– ½ cup chopped Crimini mushrooms
– ½ ea. sliced red onion
– ½ cup bell pepper strips
– ½ tomato, chopped

Method of Preparation:

1. In the medium sauté pan, add the olive oil over medium high heat.  Wait until the pan is visibly hot, about 1 minute and add the bell peppers and onion first.  (Always saute the root and fibrous vegetables first, as these will take the longest to cook.)
2. When the onion and peppers are fragrant, about 2 minutes, add the mushrooms and heat until they reduce in size and have browned in color, about 2 minutes.
3. Next, add the tomatoes and cook until the omelet filling has heated through, about 2 minutes.
4. Last, add the spinach to the mixture and toss together until the spinach has heated through, about 1 minute.  Turn off heat and set aside.
5. In a glass measuring cup, crack one whole egg, 5 egg whites and stir until blended together. Set aside.
6. In your non-stick pan, spray with cooking spray and place over high heat, about 1 minute.
7. Once the pan is heated, pour the egg mixture onto the pan and lower the heat to medium for about 3 – 4 minutes.
8. Once the eggs begin to solidify, add the omelet filling to cover half of the eggs mixture.  Continue to cook until all ingredients are warmed and fold over the other half of the omelet to seal it.  Enjoy!

Nutritional Info:

Supercharged Egg white Omelet
Nutrition Facts: 330 Calories; 10g fat; 2g Saturated fat; 22g Carbohydrates, 8g Fiber;
33g Protein
Nutrition Facts taken from

Johnathan Zamora
The Fit Chef

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