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Rise and Shine Omelet | Nutrition StrippedRise and Shine Omelet | Nutrition Stripped
Eat Well May. 14. 2019
Breakfast

Easy Tomato Basil Omelet

May. 14. 2019
Breakfast
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

Looking for a nutritious, easy, and delicious breakfast? Try this Easy Tomato Basil Omelet.

We’re big fans of nutritious food, delicious food, breakfast all day long, and easy to make food! This Easy Tomato Basil Omelet checks all of the above boxes, and yes, you can enjoy it for breakfast or dinner.

Whether you have a garden at home, participate in local farming or CSA’s, or just make weekly trips to get fresh groceries, then you’re probably seeing a lot of spring produce pop up. The great thing about making an omelet is the versatility of ingredients you can use such as vegetables and herbs and spices that line your pantry already.

One of the great things about seasonal produce is the versatility so use whatever vegetables you have on hand, and if that happens to be fresh tomatoes then you’re in for a treat! Stocking your pantry is one of the key elements of practicing better eating habits and it can be as simple as starting small with legumes, grains, and of course, herbs and spices that can be used in every meal.

Many of us might forget that herbs and spices aren’t just stocked in our kitchen to add flavor, but they can encourage us to get cooking in the kitchen, making delicious homemade recipes. Simply Organic seasonings are 100% NS approved and we wholeheartedly recommend stocking up your pantry and kitchen with their organic seasonings.

Knowing where your food comes from is such an important part of our food philosophy at NS, not just from the nutrition standpoint, but the other factors such as quality, environment, and the people involved who grow our food. Our friends at Simply Organic work closely to support small organic farmers who care deeply about the land and plants they harvest to make our lives more delicious and nourishing with their all organic herbs and spices.

Since we’re in full spring mode over here, we spent a weekend in the garden planting our favorite herbs and enjoying the beautiful weather. Inspired by the delicious duo of combining sweet summer tomatoes and basil, I came up with this super easy Easy Tomato Basil Omelet.

Nothing says warm weather to us more than basil and ripe cherry tomatoes — and everything tastes better with Almond Ricotta. To make the Almond Ricotta taste even cheesier sans dairy, you can also add a little nutritional yeast to the mix.

As delicious as this Tomato Basil Omelet is, it’s even easier to make. All you need are a couple of basic kitchen tools, herbs, and spices, some delicious tomatoes and you have everything you need to create a meal that can be made in a hurry but still provides you with a nutritious start to your busy day.

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Vitamins and Minerals

An egg includes calcium, vitamin A, D, E and K, folate, phosphorous, selenium, vitamin B5, B6 and B12, and zinc.

Vitamin A (260 IU), an antioxidant that fights free radicals, and is also important for brain, vision, and immune function. Folate (22 milligrams), necessary to make DNA. Vitamin D (44 milligrams), crucial for healthy bones and helping your body absorb calcium. Vitamin B12 (0.6 µg), which keeps your nerves and blood cells healthy, prevents anemia and gives you energy

Basil

From pesto to salad dressings to hummus, basil is by far the most popular cooking herb. Basil is a small, annual, herbaceous plant native to Southeast Asia and Northeast Africa.

There are many different species of basil, but sweet basil remains by far the most common in culinary use. Basil is best harvested when its volatile oils are at their peak, just before flowering. Because the tender basil leaves lose these oils quickly after they’ve been cut, fast drying at low temperatures is important to preserve a high volatile oil content and give the dried basil strong sweet flavor and aroma. We recommend using the Simply Organic Basil, which is extra-fancy grade Egyptian basil, in this recipe for the delicious flavor and high-quality.

Healthy Fats

One egg contains about 5g of healthy fats. Healthy fats help store energy, as well as insulate our bodies and protect our vital organs.

They also help us digest fat-soluble vitamins such as A, D, E, and K to keep our brains, cells, hormones, tissues, hair, skin, and nails healthy, and provide the structural component to many cell membranes which are essential for cellular development.

Protein

The average egg contains about 6-7g of high-quality protein. Both the egg white and yolk provide protein, though the egg whites contain mostly protein whereas the yolk contains mostly fat.

Read more about the health benefits and nutrition of eggs here.

The Recipe

Serves 1

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Ingredients

1 cup skinless, raw almonds

1 clove garlic

Juice of ½ a lemon

⅛ teaspoon Simply Organic white pepper

3 large eggs

1 teaspoon Simply Organics basil leaves

½ tablespoon Simply Organics nutritional yeast

½ tablespoon olive oil

6 cherry tomatoes, halved

½ tablespoon balsamic vinegar

Salt and pepper to taste

Directions

Step 1

Soak almonds overnight in a large bowl with 4 cups water.

The next morning, drain almonds and add to a Vitamix blender. Add lemon juice, garlic clove, and ¼ cup water.

Blend ingredients and allow incorporate until smooth and creamy, about 3 minutes. If the mixture is a little dry, slowly pour in additional water until reaching the desired consistency. Salt and pepper to taste and set aside.

Step 2

In a medium sized bowl whisk together eggs, white pepper, basil, and nutritional yeast. Until homogenous. Salt to taste.

In a medium nonstick skillet, heat olive oil over medium heat until shimmering. Add cherry tomatoes and balsamic vinegar and cook until tomatoes have lost some of their liquid and browned on one side, about 3 minutes. Remove from heat and set aside on a small plate.

Step 3

Wipe out your nonstick skillet and heat olive oil over medium heat until shimmering. Pour in eggs and using a rubber spatula stir eggs around the pan, allowing them to cook evenly and slowly about 2 minutes.

Once eggs begin to set, but still slightly runny on top, add tomatoes and desired amount of almond ricotta to one half of the omelet. Using your spatula, carefully fold the omelet in half over the tomatoes and almond ricotta and serve.

Enjoy!

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

We’re proud to partner with our friends at Simply Organics to bring this delicious recipe to you. You can read more about how we partner with brands we love and are NS Approved here.

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