Health Benefits of Eggs


Registered Dietitian Nutritionist Iris Briand stopped by to share a delicious and healthy breakfast idea. She says we can even take this one to-go!

Delicious Veggie Omelet

Did you Know? This omelet can help build energy with its active B-vitamins to stay satisfied and mentally clear

Yields 3 servings

Recipe Key: 1 T = 1 Tablespoon


  • 6 eggs plus 1 T water to fluff them up
  • 2 shallots (or 1/3 onion), sliced thin
  • 1 small bell pepper, minced
  • 1 bunch spinach, or 3 handfuls of baby spinach leaves
  • A few pinches of ‘Real Salt’ (an affordable brand of unbleached sea salt)
  • A few grinds of freshly ground black pepper
  • 3 T organic butter, ghee, or virgin coconut oil


  • 1 avocado, sliced thin
  • Favorite cheese; gruyere, white cheddar, feta, etc.
  • Fresh basil and/or parsley
  • Sautéed mushrooms
  • Cherry tomatoes (Summer season)


1.Melt 1T butter, ghee, or oil in a medium sized cast iron skillet over low-med heat.

2.Place shallots/onion & bell pepper inside of the skillet. Cook for 3- 4 minutes, stirring often until veggies are tender with the pierce of a fork.

3.Transfer sautéed veggies to a plate. Next, wilt the spinach by tossing it into the same pan, add a few T water & stir on med-low heat for 60-90 seconds. Transfer spinach to veggie mixture.

4.Beat the eggs until lightly foamy; add Real Salt, pepper, and 1 T water.

5.Coat skillet with 1 T butter/ghee/virgin coconut oil & add egg mixture until the eggs begin to set on the bottom of the pan about 20 seconds.

6.Using a stainless steel spatula, gently lift edges of the omelet toward the middle of the pan, to let the uncooked part of the eggs flow toward the edges & bottom of the pan. Continue cooking for 2 minutes or when center appears light and spongy.

7.Sprinkle veggies (plus cheese if desired) over 1/2 of the omelet. Using spatula, gently fold plain egg side over the veggie side. Cook for 25 seconds on each side.

8.Slide the omelet out of the skillet and onto a plate

9.Chop the omelet in thirds, top with avocado, and serve with your preferred sides.

This meal can keep you feeling energized and satisfied for hours & hours. Enjoy!