EATING well is a foundation stone for good health, especially in later life. If you can enjoy a wholesome balanced diet, with a wide variety of foods in the right proportions, you’ll have more energy, find it easier to maintain a healthy weight and generally feel better all round.
A great way to know exactly what you’re eating and avoid many of the additives, preservatives or high levels of salt and sugars in pre-prepared foods, is to cook plenty of your own meals at home. Many healthy and nutritious meals are quick and simple to prepare, and taste delicious.
Eggs are a key ingredient in many recipes and a great source of high quality protein, together with vitamins D, B6 and B12, selenium and minerals such as zinc, iron and copper. This recipe for omelettes is from the NHS’s Change 4 Life website, which has lots of ideas for healthy and nutritious meals. It combines eggs with healthy fresh vegetables and is great for a tasty light lunch or a hearty breakfast to set you up for the day ahead. It serves four, takes only around 10 minutes to prepare and 15 minutes to cook.
- 2 tsp vegetable oil
- 1 red pepper, deseeded and chopped
- 1 yellow pepper, deseeded and chopped
- 6 spring onions, finely chopped
- 8 eggs
- 4 tbsp 1% fat milk
- A pinch of ground black pepper
- Heat the vegetable oil in a non-stick frying pan. Add the chopped peppers and spring onions and stir fry for 3 to 4 minutes until soft. Tip them out of the pan into a bowl then wipe out the pan with kitchen paper. Preheat the grill.
- Crack the eggs into another bowl, making sure not to get any shell in. Add the milk and beat the eggs and milk together. Heat a few drops of vegetable oil in the non-stick frying pan and pour in a quarter of the egg and milk mixture. Let it flow over the surface and cook over a medium heat for 1 to 2 minutes to set the base.
- Sprinkle a quarter of the chopped peppers and spring onions evenly over the surface of your omelette then place the pan under the pre-heated grill and cook the upper surface for a further 1 to 2 minutes until set. Slide the omelette onto a warm plate.
- Repeat steps 1 to 3 with the remaining ingredients to make a total of four omelettes and serve seasoned to taste with the black pepper. For a more filling meal, serve each omelette with a slice of wholemeal toast.
Each serving of this recipe contains: Energy 795kj/190kcal; protein 14g; carbohydrate 6g, of which sugars 6g; fat 13g, of which saturates 3g; fibre 2g; sodium 151mg, equivalent to 0.4g salt.