This omelette is sooo easy & really healthy too!! Mix & match your fillings to whatever you like….I’m sure you’ll create a masterpiece! 😉
olive oil spray (or coconut oil)
2 green/spring onions, sliced
50g baby spinach
- tomato, chopped
- mushrooms, chopped
1 tablespoon chopped fresh dill or any herbs you love
sea salt & cracked black pepper
3 egg whites
Lightly spray a non-stick frying pan with olive oil spray. Add green/spring onion, spinach, mushrooms, tomatoes & dill, & cook over medium heat until spinach is wilted. Remove from pan & season with sea salt & cracked black pepper.
Lightly spray pan again with a little oil. In a bowl, whisk egg whites with electric beaters until soft peaks form.
Add egg whites to the pan & cook over medium heat for 2 minutes or until nearly set. Sprinkle spinach filling over half the omelette & cook for further 3 minutes or until the base is golden.
Carefully fold over omelette to enclose filling. Serve immediately.
Enjoy….even as a light dinner choice!!
Looking for a tasty midweek meal this week???
This vegetarian meal can be switched to replace the tofu with chicken/turkey/prawns if you prefer….& even the noodles can be of your choice…or even brown rice or quinoa if you’d prefer. Add any veggies in the fridge to pack them in there.
- 1/4C tamari
- 2-3 red chilies, finely chopped
- 1-2 garlic cloves, chopped
- 2cm ginger, finely grated
- 1Tbs honey
- 3Tbs lime juice
- finely grated zest of 1 lime
- handful fresh coriander, roughly chopped
- 300g medium tofu
- 1/3C coconut oil
- 150g snowpeas, diagonally sliced
- 1 bunch broccolini, sliced
- 3 spring onions, diagonally sliced
- 1/2 red capsicum, sliced
- pkt rice noodles
- Combine tamari, honey, lime juice, chili, garlic, ginger & ring into jug & whisk together. Drain tofu, halve & cut into into 1.5cm thick slices.
- Heat 2Tbs oil in frypan over medium heat. Cook tofu for 2-3mins on each side or until golden. Pour half of the sauce mixture over tofu &simmer for 1-2mins, till sauce thickens.
- Prepare noodles as per packet. Heat remaining oil in wok. Add snowpeas, broccolini, capsicum & spring onions & stirfry for 1min. Add remaining sauce & cook for further 2mins.
- Stir through drained noodles with veggies until heated.
- Divide noodles & veggies into serving bowls. Top with tofu, coriander & sauce.
Did you sign up for Activate this year???
Lucky you….You really have spent the best $40 on your health. 😉
Did you realise you’re also able to join Louise (nutritionist from Healthy Eating Australia) & myself at one of our three Healthy Eating Workshops for FREE!!!??
Please let me know if you’d like to join us at our workshops….as places are limited!!!
Saturday 13th May 10-12noon
Sunday 28th May 1-3pm
Saturday 10th June 10-12noon
All held at The Heights, Durack Community Centre.
Not only will I be encouraging you on my FB page to keep Activated….I also I will be letting you know how I’m going (since I’ve committed myself to 3-4 classes a week for the 8 weeks).
If you’d like to join us for Activate….you can still sign up today ~100 places left!!
I LOVE fish…..& I think I will definitely try this with the next Barra hubby catches…..or I think I have some Blue Nosed Salmon in the freezer!!??
Fish is high in omega-3 oils, plus full of vitamins A & D, B vitamins, calcium, potassium, selenium, & chromium….great for your heart, skin, weight loss & your mental health. Enjoy!!!
- 1/4C miso paste
- 1Tbsp mirin seasoning
- 1Tbsp tamari
- 2tsp sesame oil
- 1 carrot, cut into matchsticks or spiralised
- 4cm ginger, cut into matchsticks
- 4 spring onions, cut into matchsticks
- 500g skinless white firm fish – enough for 4 serves (or any you like really?!)
- Preheat oven to 200ºC. Combine miso paste, mirin, tamari, & oil into small bowl.
- Combine the carrot, ginger & 3/4 spring onions in another bowl.
- Cut x4 30cm squares of baking paper. Onto this place half carrot mixture.
- Top carrot with fish & remaining carrot mixture. Drizzle with miso mixture.
- Bring the long sides of paper together & fold to seal. Enclose the ends & place on the baking tray.
- Bake for 12-15mins or until fish is cooked through. Set aside for 2mins, top with remaining spring onions, then serve with brown jasmine rice & baby pak choy.
Cardiovascular disease kills one Australian every 12mins.
It affects 1 in 6 Australians.
Wow….such preventable diseases – stroke, heart attack, blood vessel diseases.
Try the recipes in this months newsletter….full of nutrients to support your heart. Plus, smoking & obesity are the biggest contributors to heart disease. You can prevent it happening to YOU!!
Do Regular Exercise
Limit Saturated Fats & Increase Good Fats!
Reduce Salt Intake
Drink More Water
Increase Dietary Fibre
Decrease Stress – Time Out For You!
If you have any form of heart disease & need some extra support in making these changes, I can support you with quality herbs & supplements….make your appointment TODAY!
Plum & Chia Smoothie
The purple pigment in the plums & blueberries are rich in anthocyanins & antioxidants which may help lower cholesterol, cleanse the blood, whilst being rich in vitamin C & beta-carotene.
Boosted with the protein, essential fatty acids & minerals from the chia seeds – this smoothie has it all!
3 plums, pitted & cut into chunks
1/4C coconut water
1tsp chia seeds
Handful ice cubes
Mix all in a blender until smooth & serve immediately.