Entrees (Vegetarian)

Veggie Omelet and Nutrition Tidbit; Chia Seeds

Thanks for all of your fantastic comments about my issue with the “NOT SO HEALTHY” section in the grocery store. You all made such great points and some of you gave me a good laugh  Ironically I found this article today online, which focused on the same exact issue!!

I’ve been on a roll lately with my recipes for my 2010 cookbook. I’m now on to number 10. This means I’m right on target with my new year’s resolution of two new recipes a week!

Quick, Healthy, and Cheap Recipe #10
Veggie Omelet

2 eggs
1/4 cup fat-free milk
1/4 cup spinach
1 t oil (for the pan)
2 T plain Greek yogurt
1 T cheddar cheese
Dash of salt and pepper

Possible Modifications

  • Use egg beaters
  • Use any non-starchy vegetable, in place of spinach
  • Use 1% milk, soy milk, rice milk or almond milk
  • Add any kind of cheese
  • Use light sour cream
  • Use butter to grease the pan, instead of oil


Crack the eggs into a small bowl. Add the milk, salt, and pepper. Use a whisk to beat the eggs and milk until blended. Add oil to the skillet and turn on the heat to low/medium.

Heat the skillet for about 30 seconds. Add the egg and milk mixture to the skillet and cook for 2-3 minutes, or until eggs are “set but still shiny”. Add the spinach on top of the eggs in a single layer, then fold the omelet in half. Cook for another 30-60 seconds.

Take out of pan, place on a plate, and add a dollop of Greek yogurt and the cheddar cheese.Veggie Omelet and Nutrition 1
Check out those layers of spinach! I served this on top of some quinoa.Veggie Omelet and Nutrition 2

Rate: 9.5 out of 10
I love eggs. Period. Nick doesn’t like anything in his eggs, other than cheese and Red Hot, so he didn’t try this amazing creation.

** I used Omega-3 enriched eggs for extra healthy fats!**

Nutrition Tidbit
Chia Seeds

What are they? Chia seeds come from the Salvia hispanica plant, which happens to be a member of the mint family.

Origin: It is believed that Chia seeds originated in Central America, where the seeds were a staple of the Aztec diet (I actually remember writing a report about the Aztecs when I was in 3rd grade! I don’t remember Chia seeds though…haha).

How do you eat them?: You can eat them raw, or add them to a variety of dishes, such as bread, biscuits, other baked goods, oatmeal, oat bran, or smoothies!

Why have they become popular?: Chia seeds have recently gained attention from health enthusiasts due to their high amounts of omega-3 fatty acids (in the form of ALA, a precursor to the EPA and DHA found in fish oils). They also contain protein, fiber, minerals, and antioxidants.

Research: Studies have shown that including chia seeds as part of a healthy diet may help improve heart disease risk factors, such as lowering cholesterol, triglycerides, and blood pressure. However, there really aren’t many high-quality studies that have been done, and most studies have used either animal or a very small number of participants.

Bottom Line: If you like chia seeds, fantastic! Enjoy them as a part of your healthy diet. Don’t go out of your way to “try to like them” or to incorporate them into your diet as much as possible, as there are other foods with similar benefits, and which actually have reliable and valid research to back up their benefits.


  • Giveaway alert! If you want a chance to win a yogurt maker, baking pans, or a steamer, click the link here.
  • I posted new information about saturated fat on our Imagination To Burn
  • Don’t forget my own “Random Giveaway”, which ends on Friday. Check it out 

Coming Up

Tomorrow I’ll be sharing my new “must-have foods”. No, they will not all revolve around the FODMAPS diet, these will be foods that everyone can enjoy.

Thanks for reading, and have a great night/day!

About author


Hi, my name is Rebecca Houston and I am a writer. I write about health, healthy food and daily meal plan for various websites.
healthy food

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