"A Hearty Omelette"

I. INGREDIENTS

Vegetables:

1. French Beans (handful – finely chopped) [bundle of vital minerals needed daily for our body]

2. Red Bell Pepper (medium size - half – finely chopped) [folates, Vitamin C, antioxidant]

3. Avocado (1 – cut into 2 halves) [a very good option for monounsaturated fatty acids]

4. Onions (medium size – 1 – finely chopped) [regulated blood sugar]

5. Garlic (3 cloves – crushed) [reduced level of LDL cholesterol]

6. Ginger (1 tablespoon - juliennes) [anti-inflammatory]

7. Tomatoes (half – medium size – chopped) [ a very good antioxidant]

8. Red/Green chilli (1 should be good – finely chopped) [helps in reducing body weight]

Protein:

1. Eggs (2) [use low cholesterol, Omega 3 & Vitamin E fortified eggs for a better life]

Carbohydrates:

1. Oats (raw, rolled – one half a tablespoon – dry toasted)

Herbs/Spices:

1. Italian Parsley (2 twigs – finely chopped) [many nutrients, include 1 tablespoon full of fresh herbs in your diet daily]

2. Pepper (one-quarter of a teaspoon – freshly grounded) [improves digestion & helps in weight loss]

3. Cinnamon (grounded – one half of a teaspoon) [good for heart]

Seeds/Nuts/Dry fruits:

1. Sunflower seeds (2 teaspoons – dry roasted) [helps control blood sugar]

2. White sesame seeds (1 teaspoon – dry roasted) [protects heart health]

3. Dried cranberries (1 teaspoon) [improves immunity]

Dairy:

1. Milk (1 cup – fresh milk) [use low fat or zero fat for a good health]

2. Mozzarella cheese (one-quarter of a tablespoon – shredded) [optional]

3. Parmesan cheese (one-quarter of a tablespoon – shredded) [optional]

Oil:

1. Extra Virgin Olive Oil (one-quarter of a tablespoon) [use low cholesterol oil for a good health]

Coffee:

1. Instant coffee powder (1 teaspoon) [📷https://www.independent.co.uk/life-style/health-and-families/coffee-four-cups-day-heart-health-conditions-study-caffeine-effects-a8411231.html – you may prefer decaf if it is night time]

II. METHOD

Omelette:

1. Use cutting technique as mentioned above for vegetables and set them aside

2. Put a frying on a medium heat, grease the pan with olive oil

3. Roast garlic, chillies, and ginger in the pan

4. Crack eggs in a medium-size bowl. Put chopped onions, tomatoes, bell pepper, French Beans in that bowl.

5. Gently whisk to prepare a light batter

6. Pour this batter gently onto the pan, spread evenly and reduce the flame to low, allow it to become firm enough to slide on the pan

7. Once it starts sliding, flip it gently

8. Sprinkle mozzarella allow it to melt

9. Gently put the 2 halves of avocado and sprinkle white sesame seeds, followed by cinnamon and then finally sprinkle oats onto it

10. With the help of a flat spatula, try to cover the avocado with omelette

11. Transfer the dish on a plate and gently sprinkle – sunflower seeds, parsley, cranberries and shredded parmesan

12. Sprinkle pepper

Coffee:

1. In a saucepan, pour fresh milk and bring it to boil

2. In a medium size cup, put the instant coffee powder

3. As you pour milk into the cup, trying to tilt the cup a bit and gently keep raising the pan height for a better froth until completely done

III. SERVE & RELISH

Enjoy the dish with your loved ones, friends and family. Spread the word of health benefits and feel better.

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Cheers!

- ΞΗΛτιΤΛ