The Mom-lette

Why Breakfast Is So Important

I cannot stress enough how important breakfast is–for everyone!  Most people eat their evening meal and then have no further intake of food for several hours while they sleep. Depending on how many hours you sleep, the amount of time your body is without food can be up to 10-14 hours. During sleep, metabolism slows but important bodily functions continue that deplete some of the nutrients stored in tissues or cells.

Pregnant women risk depleting essential nutrients faster. Because a baby is constantly growing and changing during the months of pregnancy, a pregnant woman needs to maintain a constant supply of nutrients to sustain her body and promote the growth and development of her baby. Skipping meals, especially an important meal like breakfast, could cause pregnant women to lose or miss vital nutrition.

Pregnant Women Need Breakfast Most

Breakfast allows a pregnant woman to start her day off right. With breakfast, she replaces the nutrients she used during the night and begins to restock her supply of nutrients to get her through her day and the next night of sleep. The right combination of nutrients also gives her energy to function and promote the growth and development of her baby. The right amount of proteins, fiber, vitamins, minerals and calories is essential.

This “Mom-lette” (get it?;)) is the perfect way for pregnant women to get the nutrition they need from breakfast. Eggs provide an easy source of protein, energy and essential nutrients while the variety of vegetables add taste, texture, fiber, and key nutrients like iron, vitamins A, C and E and a good balance of carbohydrates.

Have difficulty making omelettes or pressed for time? This recipe can be easily converted to a scrambled egg dish or even baked like a casserole. This recipe can also be used as an easy dinner or cooked in advance and reheated in the morning. Pair it with a slice of toasted multigrain bread or slices of fresh fruit to round out this perfect meal.

The “Mom-lette”

  • 1 teaspoon olive oil or light vegetable oil
  • 1 tablespoon chopped onion or shallots
  • ¼ cup sliced mushrooms
  • ½ cup broccoli florets
  • ½ cup loosely packed fresh spinach
  • ½ cup chopped asparagus
  • 2 eggs, beaten
  • 1 tablespoon water
  • Salt & Pepper to taste
  • 1 tablespoon shredded cheddar or Swiss cheese (optional)
  1. In an 8-inch non-stick skillet, heat oil over medium-high heat. Add onion and mushrooms and cook 2-4 minutes until tender.
  2. Add in broccoli florets and cook an additional 4-6 minutes. Toss in spinach and cook until spinach wilts, about 2 minutes.  
  3. Add in asparagus and cook until bright green, about 1-2 minutes. Remove vegetables from skillet and keep warm.
  4. Combine eggs, water, salt and pepper in a bowl. Whisk until well mixed.
  5. Heat the same 8-inch non-stick skillet used to cook the vegetables over medium-high heat. Quickly pour in the egg mixture.
  6. Spread the egg mixture over the bottom of the skillet with a wooden spoon or heat proof spatula. Let the egg mixture cook 1-2 minutes to lightly brown, and firm, the bottom of the omelette. Do not overcook!
  7. Spoon the vegetable mixture over half of the omelette. Top with cheese if using.
  8. With the spatula or spoon, fold the opposite half of the omelette over the vegetables. Cook an additional minute.
  9. Gently slide the omelette out of the pan onto a plate and enjoy!

Featured photo by Phil Hei

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