Recipe for Life: Kale Omelet

Try this kale omelet recipe for a breakfast that’s loaded with nutrition

You need to make time for breakfast, no matter how busy you are, according to Registered Dietitian Neelu Kohli, ADC Diabetes Management.

Kohli calls breakfast “brain food,” because it refuels your body after a long night without having eaten.

Sometimes it’s hard to make time for breakfast. In that case, Kohli offers five easy-to-prepare breakfast ideas – most under 300 calories.

But if you have more than three minutes, one of your best breakfast options is an omelet.

An Eggs-cellant Choice!

Egg mixture in bowlEggs are a rich source of protein and iron. They also have calcium, Vitamin A and B vitamins. Just one egg has about 70 calories.

But eggs also have cholesterol, so if you’re concerned about dietary cholesterol, you can make your omelet with egg whites instead of whole eggs. The cholesterol in eggs is concentrated in the yolks.

Add to your egg omelet kale, onions, and peppers and spices like dried pepper and turmeric, and you’ve got a breakfast packed with nutrients that will keep you going all morning.

Green Power

Sauteed kale and vegetables for omelet

Kale is a good source of vitamins K, A and C. Vitamin K is important for bone health and normal blood clotting.

“[Kale] is also rich in calcium and iron,” Kohli  said. “It has a slightly sweet flavor, as compared to spinach. So if you want a change and you are thinking out of the box, give kale a try.”

Kale, which is related to broccoli and collard greens, is available in many varieties, including curly-leaf and dinosaur.

Spice Matters

Kohli also suggests adding turmeric to your omelet. Turmeric, a spice grown in India and other parts of Asia, is common in Asian cooking.

It has been used for thousands of years as a natural remedy for man conditions. More recent studies have shown that it may aid digestion and fight inflammation in the body.

The active chemical in turmeric – curcumin – is considered an antioxidant.

Watch the video to see how Kohli makes her kale omelet, and follow along in your own kitchen. You can find what you need for her recipe below.

Kale Omelet Recipe

Kale omelet - final

Ingredients

  • 1 egg
  • Salt to taste
  • 1/8 tsp turmeric
  • ¼ cup onion
  • 1/4 cup bell pepper
  • Red chilli powder – a pinch
  • 1 clove garlic
  • ¼  cup kale, washed
  • 1 oz feta cheese (optional)
  • Oil (for pan) or non-stick spray

Instructions

  1. Beat 1 egg in a small bowl until frothy. Add salt, dried pepper, and turmeric to the beaten egg. Set aside.
  2. Heat 1 tsp oil in a non-stick pan.
  3. Chop onions, red pepper and garlic to a fine dice. When oil is hot, add onion to pan and cook until softened, not caramelized. Add red pepper and garlic until soft.
  4. In the meantime, chop kale into small pieces, making sure to remove the thick, woody part of the stem.
  5. Add kale to pan. Gently stir until leaves are slightly wilted and color darkens slightly. Transfer the mixture to a small bowl and set aside.
  6. Heat 1 tsp oil in the same pan. When hot, add egg mixture. Then add vegetables, spreading them evenly over the egg. Add a small amount of feta cheese or (any other cheese)if desired.
  7. Let the egg set.
  8. When egg has set, flip the egg over quickly. Cook another minute until egg has cooked through. Transfer the omelet to a plate.
  9. Enjoy!

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About the Author

Cindy Brummer is an experience designer and content strategist working with The Austin Diagnostic Clinic.
Cindy is a former television news producer who now writes educational content for the web when she's not designing and developing websites.
A mom of two, she is a runner and weightlifter, who enjoys cooking and listening to books.
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