Spinach, Mushroom and Fresh Tomato Omelette

Omelette ready to be enjoyed!

Fresh-eggs-spinach-mushrooms-tomatoes-delicious-omelelette

Fresh eggs, spinach, mushrooms and tomatoes make a delicious omelelette

Brunch is one of our favorite meals. On almost every Sunday we relax in the morning, Rick works in the garden and I cook a brunch for both of us. Omelettes are a treat I often make, with a variety of ingredients.

Now that it’s summer and our tomatoes are ripe, I try to include them every time. We also are lucky to have a source of fresh eggs from friends with chickens- the yolks are so golden orange they make a beautiful sight, and taste really different, rich and flavorful.

I always add at least two vegetables to the mix. This omelette has spinach, mushrooms, onions and tomatoes from our garden.

Often we also have chicken sausages, and whole wheat toast (Rick has one slice, and usually I do too); with goat cheese (me) and Almond Butter (Rick) for a satisfying low carb meal. And yes, I have to have my coffee!

Fresh Vegetable Omelette 

INGREDIENTS (serves 2-3)

  • 4-6 eggs, depending on size (we get whatever size our friends’ chickens lay!), lightly beaten
  • 1 cup fresh spinach, washed, and stems removed (I use baby spinach if possible so I don’t bother chopping.)
  • 1/3 large or 1/2 medium onion, chopped
  • Tomatoes, chopped into 1/2″ pieces; I use 1 cup as I love them!
  • 1/2 to 2/3 cup mushrooms- chopped or sliced; your choice (I used fresh Shitake mushrooms this time, but also Cremini, and others that are fresh in the farmer’s market near us.)
  • 2 Tbsp. Butter, 1 Tbsp. olive oil
  • Tarragon, savory and/or Herbs de Provence; salt free seasonings and pepper to taste

TO DO:

1. Melt 1Tbsp. of butter in a medium frying pan, on medium heat. Add the Tbsp. of oil, and when hot, the onions (they should sizzle). Saute until transparent, about 5 minutes.

2. Add the tomatoes, and saute til soft, another 4-5 minutes. (most of the skins will come off – remove some from the pan at this point if you wish)

3.  Rinse the spinach and add to the pan, stirring quickly for 1-2 minutes.

4. Add the remaining butter. Turn the heat to med low or low. Add the beaten eggs and, with a flexible spatula, go under and around the edges of the mixture, until the bottom is firm, about 5-6 Minutes. Fold the omelette over, so that the middle cooks to your liking.

5. Season to taste.

6. Serve with whole grain toast, sausages, etc.– your choice! And, of course, good, fresh, strong coffee!

Enjoy!

www.type2delicious.com

Sunday Breakfast Sweet Potato Frittata

breakfast-frittata_web

 

The point of this blog is not to give medical information — but to share some of the foods and recipes we’re creating as well as modifications we’ve made to recipes from other sources; I intend to give credit where credit is due.

I also welcome you to share your own recipes and meal suggestions for diabetes as well as high blood pressures; (mainly with limited salt– of course, it can be added at table which is what I do if I have the need).

Now to get into the heart and sole; yes, fish is a staple.

I’m going to start with a breakfast recipe; will get to salads, lunch or snacks and main dishes. Please share your breakfast favorites!

SUNDAY BREAKFAST FRITTATA with sweet potatoes

INGREDIENTS

  • Serves 3-4 (all ingredients can be doubled for additional servings and/or leftovers)
  • 6- 8 eggs beaten, (fresh as possible- we’re lucky as we buy from a friend who has chickens so the yolks are golden orange)
  • 1–2 sweet potatoes or yams, washed and chopped in 1/4 ” cubes with skins – your choice (I’m a fan of the Japanese sweet potatoes, my partner loves the redder flesh jewel yams– you might know that sweet potatoes or yams are counterintuitive as they are way lower in glycemic index than other types of potatoes; white, yellow, red, ok, purple–sweets are a better choice).
  • 2-3 zucchini, chopped
  • 1/2 lb cremini mushrooms sliced (you can use button but cremini are more flavorful)
  • 1 small red or yellow pepper chopped
  • 1/2 large or 1 med yellow onion chopped
  • Salt-free Seasoning such as Mrs. Dash’s or Spike
  • 1 tablespoon Thyme (fresh) or 1 tsp. dried
  • 2-3Tbs. Olive oil
  • 1-2 small pats butter
  • Cheese for grating
  • Optional: pre-cooked chicken sausage, chopped or sliced

TO DO:

1. Heat butter and olive oil on med heat in large pan, add chopped sweet potatoes, cook -stirring and flipping with spatula til all sides are crisp and insides are tender -about 15 min. (You can cover for the first 5 minutes or so on lower heat, being careful not to burn.) Then uncover and finish on med heat.

2. In a separate pan or skillet, add about a Tbsp. of the oil and cook the onion til transparent.

3. Add the pepper and mushrooms to the onions. Sauté til tender, then add the zucchini and sauté another 5-7 minutes (adding more oil if necessary).

3. If adding sausage, heat in oven or separate pan–(I like to be somewhat efficient about clean up -so would heat in the oven on foil or foil-lined baking sheet.)

4. Cover the potato base with the vegetables (and sausage).

5. Season with thyme and salt free seasoning (and/or salt and pepper if no blood pressure issues).

6. Beat the eggs (add a tsp. of cream or milk – I think it makes them beat smoother). Cover the vegetable/( sausage)/potatoes with the eggs.

7. Let set a few minutes, then turn down to low heat. Use a spatula to go around the edges, and also make holes in the mixture- until it is cooked but not hard–to a custardy consistency.

Grate cheese of your choice on top; (we love Midnight Moon-great for grating (<*).
It’s a semi-hard goat cheese made in Holland, from Cypress Grove Creamery, http://www.cypressgrovechevre.com.

Remove from heat and let set for 5-6 minutes. Serve in wedges.

www.type2delicious.com