A balanced diet starts with a healthy breakfast. Would you get into your car in the morning without making sure it had gas? It’s the same thing with your body.


How do you expect it to function without giving it some food? Plus, you’ve already been fasting while you were sleeping for seven hours.


The majority of the studies on maintaining a healthy weight show that eating breakfast is an integral part of a healthy balanced diet.


In today’s rush-rush world, the main reason people skip breakfast is that they don’t have time. An omelette with vegetables is a healthy way to start the day. You can make it the night before and reheat it in the morning. It will taste just as good.
The spinach will provide healthy antioxidants and fiber. The goat cheese will increase the flavor of the omelette and add some healthy fat and protein.


Breakfast is an Important Part of a Balanced Diet

Eggs are a healthy choice for breakfast. The USDA has removed its cholesterol restrictions, so don’t worry that eating eggs will give you heart disease. One egg has about 80 calories and supplies 6 grams of protein and 5 grams of fat. Protein and healthy fats help keep us filling full for a long time. The egg whites in this recipe supply extra protein. Feel free to use two whole eggs if you prefer.
This recipe is a good addition to a balanced healthy diet.


Spinach and Goat Cheese Omelette



Ingredients (makes 1 serving)

• 2 cups baby spinach, rinsed
• 2 tablespoons crumbled goat cheese or feta cheese
• 1 tablespoon chopped scallion
• 1 large egg
• 2 large egg whites
• 1/4 teaspoon hot red pepper sauce, such as Tabasco
• Pinch of salt
• Pinch of freshly ground black pepper
• 1 teaspoon olive oil



1. Bring about 1 inch of water to a boil in a large saucepan. Drop in spinach and cook just until wilted, about 30 seconds. Drain, press out liquid and chop coarsely.
2. Alternatively, place spinach in a microwave-safe bowl, cover with vented plastic wrap, and microwave on high for 1 to 2 minutes.
3. Place the spinach in a small bowl. Stir in the cheese and scallion.
4. Blend egg, egg whites, hot sauce, salt, and pepper briskly with a fork in a medium bowl.
5. Heat oil in a 7- to 10-inch nonstick skillet over medium-high heat until hot. Tilt the skillet to swirl oil over surface. Pour in egg mixture and stir for a few seconds. Use a spatula to push cooked portions at edges toward the center, tilting the skillet to allow uncooked egg mixture to fill in areas around edges.
6. Sprinkle spinach mixture over the omelette.
7. Continue to cook until almost set, and the bottom is golden. The entire cooking process should take about 1 minute.
8. Fold omelette over the filling.


Tip: If you don’t like spinach, substitute another vegetable. Also, feel free to add additional vegetables to the omelette.


Nutrition (per serving)

Calories: 235
Fat: 15g
Carbs: 4g
Protein: 20g
Fiber: 1g


Click here to get the full recipe to add to a balanced healthy diet.