The humble omelette has long been one of my own go-to food options for breakfast when I have time on the weekend.
Or even a quick lunch working from home.
Maybe sometimes as an evening meal when time is short and other commitments take over.
As omelettes are now one of my weekly staples I thought it only right to do the humble recipe some justice…
Adding flavour and making it interesting.
Increasing variety to boost its nutrition.
Refining the process to make each omelette a food masterpiece.
And ultimately making it much more than just the humble omelette.
Further on in this article are the top 5 recipes you can try too if you’re a fan of omelettes just like me.
But before that lets take a look at why omelettes are so much more than just a quick meal option…
The science behind the humble omelette and your health
So, what is it that makes this simple meal option so good and how can you use it to your benefit?
The key factors that make an omelette such a good meal are;
- Protein quantity
- Protein quality
- Ability to incorporate other nutrients
Protein plays an influential role in controlling levels of satiety in the body, effectively making you feel fuller for longer.
One of the ways this occurs is through the ability of protein to suppress a hormone related to hunger known as ghrelin.
Ghrelin release stimulates appetite.
Ghrelin release is also slowed down by increased protein content in comparison to higher carbohydrate meals.
Think omelette vs breakfast cereal
Our humble omelette provides increased levels of hunger suppression.
Unlike most breakfast cereals which simply have a short lived effect.
For those looking to gain control over hunger and appetite incorporating a good quality source of protein into each meal of your day is the goal.
And as mentioned already eggs are one of the highest quality protein sources around, therefore enabling you to do just that.
Although it’s not just eggs that will provide you with good quality protein throughout the day.
Even as a fan of the omelette I wouldn’t recommend eating one for each and every meal of the day.
So, to accompany the recipes below here are some alternative recipes that will suit all cooking abilities and taste buds…
Furthermore, they’ll also help to keep your hunger levels controlled throughout the day.
Interested in finding out more about how you can build these recipes into your week?
Click on the link and read The Complete Guide To Healthy Meal Prep.
Protein Quality & Quantity
When it comes to protein quality eggs are right up there providing a high % of usable protein, somewhere around 90-95%.
Usable protein or the biological value refers to the amount of protein from a food that the body can readily digest and use.
Not all foods we class as being high in protein can actually provide good levels of usable protein for the body to capitalise on.
The table below shows a variety of food sources and their biological value, note that eggs rank very well here.
Eggs are classed as a ‘complete’ protein as they contain all 8 essential amino acids, the building blocks for protein.
Essential amino acids are those that cannot be produced by the body and therefore must be consumed in foods we eat.
I’m a huge omelette fan BUT it’s also important to make sure you have variety in your protein choice.
To help you out with this I’ve got more recipes you’ll love too…
Eggs are a good source of omega-3 fatty acids EPA & DHA which are found time and time again to be deficient in the western diet.
Omega-3 fatty acid intake is linked to reduced risk of heart disease.
Increased brain function.
And reduced inflammation which can be attributed to a whole host of diseases when rates are high and uncontrolled.
Ensuring you get adequate amounts of omega-3 through both diet and in some cases supplementation will be key to improving health for many.
Here’s a link to the ONLY supplement I use and it’s packed full of high quality omega-3 fatty acids.
Pea, Mint & Feta Omelette.
Kale, Mustard & Cheddar Omelette.
Red Pepper, Sundried Tomato & Cheddar Omelette.
Olive, Basil & Feta Omelette.
Beetroot, Oregano & Thyme.
Want to get your hands on more recipes just like these?
Here’s that link to The Complete Guide To Healthy Meal Prep again.