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Issue 59: Egg-cellent Omelet Recipes

Omega-3 fatty acids are increasingly recognized as important to human health—and the following omelet recipes are chock full of omega-3s.

In fact, organic eggs from hens allowed to feed on insects and green plants usually contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately 1:1. Commercial supermarket eggs, however, often contain as much as 19 times more omega-6 fatty acids than omega-3 fatty acids, so be sure to choose organic.

Chicken King Omelet
1 serving

1 slice of 9-grain bread or your favorite whole-wheat bread
2 tablespoons extra virgin olive oil
2 oz. mushrooms
2 oz. zucchini
3 oz. cooked chicken
3 eggs
2 oz. white cheddar cheese
1⁄2 ounce sunflower sprouts

Toast the bread first. Apply melted butter and cut in half. In a sauté pan, sauté the vegetables and the chicken. Mix the eggs and cook in separate pan. Place cheese in the center of the eggs. Add cooked vegetables and the chicken. Fold in the top and bottom edges of the omelet. Fold and roll the sides of the omelet in. Place omelet on plate with toasted 9-grain bread and garnish with left-over vegetables and sunflower sprouts.

Source: James Thomas of R. Thomas Deluxe Grill in Atlanta

Basic Omelet

4 fresh eggs, at room temperature
3 tablespoons extra virgin coconut oil or butter
Pinch of sea salt

Crack eggs into a bowl. Add small amount of water and sea salt, and blend with a wire whisk. (Do not over–whisk or the omelet will be tough). Melt coconut oil or butter in a well–seasoned cast iron skillet or frying pan. When foam subsides, add egg mixture. Tip pan to allow egg to cover the entire pan. Cook several minutes over medium heat until underside is lightly browned. Lift up one side with a spatula and fold omelet in half. Reduce heat and cook another 30 seconds or so—as this will allow the egg on the inside to cook. Slide omelet onto a heated platter and serve.

Source: Sally Fallon, author of Nourishing Traditions

Omelet Variations to Suit Your Taste (from Basic Omelet recipe base)

Mexican Omelet: Add salsa, avocado, sour cream, and jack cheese to omelet just before folding.

Onion, Pepper, and Goat Cheese Omelet: Sauté 1 small onion, thinly sliced, and 1⁄2 red pepper, cut into julienne strips, in a little extra–virgin/coconut oil or butter until tender. Strew this evenly over the egg mixture as it begins to cook, along with 2 oz. of goat’s milk, cheddar, or feta cheese.

Garden Herb Omelet: Scatter 1 tablespoon parsley, finely chopped; 1 tablespoon chives, finely chopped; and 1 tablespoon thyme or other garden herb, finely chopped, over omelet as it begins to cook.

Mushroom Swiss Omelet: Sauté 1⁄2 pound fresh mushrooms, washed, well-dried, and thinly sliced, in extra–virgin coconut oil or butter and olive oil. Scatter mushrooms and grated Swiss cheese over the omelet as it begins to cook.

Source: Sally Fallon, author of Nourishing Traditions







This information is intended for educational and informational purposes only. It should not be used in place of an individual consultation or examination or replace the advice of your health care professional and should not be relied upon to determine diagnosis or course of treatment.

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