Mom always told you not to skip breakfast (if she didn’t, then that’s why I’m here, right?). In your drive to keep yourself and your family in tip-top shape (and resolved to improve yourselves into even tip-toppier shape), I am giving you my favorite recipe in the whole world!  I eat this way just about every morning.  If I don’t have this super delicious, muscle-building item, then I’ll have a smoothie.  I’ll give you that recipe, too, but I want you to try this first.

So, start 2009 out right, with a healthy, protein-packed dish. Use it for any and every morning. Enjoy its simplicity, its ease, its muscle-boosting nutrition. Will the kids like it?  Probably not, if they’re like mine (so give them some of that chocolate oatmeal that I wrote about a couple weeks ago (look for the 12/13/08 “Stinky Oat” blog post).

The Guru Omelet

• One whole pastured chicken egg (or at least organic/free-range) -I get my eggs locally from an old-fashioned chicken farm.
• 5-6 egg whites from cheap egg source (Look, pretty much all the toxins will be in the yolk/fat tissue, so you can skimp and buy the cheap eggs to use for the whites, which have the proteins, right?)
• 1/2 cup of chopped veggies of your choice (I tend to keep chopped onion and bell peppers on hand for this purpose.  Sometimes I’ll add chopped kale, collards (for calcium & phytonutrients) or even dehydrated wakame (seaweed) for iodine, which helps support thyroid function (the seaweed addition is salty and quite a different flavor, so prepare yourself for a shock)
• 1/2 oz. of organic cheese of your choice -You can add organic Parmasean, Romano, feta, raw goat’s cheese or any cheese of your choice. Keep it organic, if not raw, so as to prevent the ingestion of the recombinant Bovine Growth Hormone (rBGH).

Here’s what you do:

Lightly brush olive oil onto a small frying pan. Place over medium-low heat. Then begin to crack your whole egg and 5-6 egg whites onto the pan. Break the yolk (for quicker cooking) with a spatula and cover with a lid. Gather your veggies together and sprinkle them atop the egg and cover again.

You don’t even need to turn your egg over as long as you keep it covered the heat will convect to the top and cook it through. You’ll know when it’s finished because the yolk will be fully opaque.

Let your Guru Omelet cool on a dish and serve after a few minutes.  Enjoy and tell me how you  like it.  What would you do differently?

Oh yes, nutritional profile: 244 calories, 11 grams fat, 6g carbohydrates, 28g protein, <1g fiber

Want more fiber and polyunsaturated fats (Omega-3 EFAs)? Add 2 Tablespoons of organic flaxseed meal to your eggs and you’ll boost the nutrition to: 319 calories, 17g fat, 30g protein, 4g fiber

-Liz