Tags
diet, Egg muffins, Eggs, food, gluten free, health, Ketogenic, Omelette, Paleo, Post Work out Meal, Protein, recipes, weight loss, West African Food
I didn’t know what an omelette was until I moved to Canada. When I lived in Nigeria, we had two kinds of eggs: what we called scrambled eggs (this was how we thought white people made their eggs, for this you used eggs, salt, and a bit of pepper and fried it) and normal eggs (this was actually an omelette that was made using, most often, tomatoes, onions, sometimes bell peppers, spices, and some kind of meat or fish.). For the meat portion, Africans use either Tuna, Corned Beef, Sardines, or Ham. Usually, I like to use sardines (I know this sounds nasty but it’s actually very good), but I had bought some corned beef so I used that instead. My corned beef was paleo because it only contained beef and salt…but there are some non paleo corned beefs out there
Technically, this is an omelette but I didn’t fold it in half because it wouldn’t fit into my lunch bowl. It’s pretty easy to make. . I used organic egg whites (I always buy organic eggs and just use the white part of it) but use whatever you have. Don’t kill yourself in trying to buy organic. Organic eggs cost me like 7 dollars for a dozen. If you can’t afford that, use free run/free range eggs, or even omega 3 eggs, as a last resort, use the cheap eggs. I used 4 egg whites because that was my biggest meal that day. Usually, I use eat 3 egg whites every day…but I’ve upgraded to 4. With the amount of vegetables I used, I ended up getting a pretty big omelette. This can make two servings, but I ate everything in one sitting. I don’t measure things when I cook but I tried my best. For this recipe, I only used 1/8 teaspoon salt because corned beef contains sodium and seasoning salt contains sodium as well. You can add more salt or seasoning salt to your taste. I also didn’t use tomatoes because I didn’t have any, if you have and you want to use, use it. You’ll also notice that I sometimes use the word “shakes” for measurements. This is because some of the spices I use have tiny holes in the lid like the photo below, so I can just shake. I tried to estimate for you.
As usual, photos are included at the bottom. Modify the recipe to your preference. This recipe is also great if you are making egg muffins. You can mix everything in a bowl, oil the bottom of your muffin tins with ghee or cooking spray, and then divide 1/4 cup – 1/4 cup (depending on how big your tins are) into each muffin section and bake it.
INGREDIENTS (use organic if you can)
- 4 organic egg whites
- 1/4 cup-1/2 cup Spanish/Red onion chopped (depending on how many onions you like)
- 4 rings (about 1/2 cup, use less if you like) of red or green bell pepper (don’t use orange or yellow)
- 2 tablespoons of corned beef broken into small pieces
- 8 leaves of fresh spinach without stem chopped into small pieces (you can use frozen spinach and you can use more or less spinach depending on your taste
- 3 small mushrooms sliced into small pieces
- Dried Thyme leaves (not the powder)
- 1/8 teaspoon salt (for the eggs) (or salt to taste)
- 1/4 teaspoon black pepper
- Jamaican hot curry powder no salt
- 1/4 teaspoon Seasoning salt with no msg (or use till the taste is what you like)
- 1/2 teaspoon ghee for frying
INSTRUCTIONS
- Rinse and chop the vegetables
- Break your 4 eggs (only the white part, toss the yolk…you can eat yolk if you’re Paleo) into a bowl
- Add in: 2 shakes (about 1/2 a teaspoon) thyme, 1/8 teaspoon salt, corned beef, and black pepper to the bowl containing the egg whites
- Lightly beat the eggs and taste for salt (if you’re that kind of person)
- Heat the ghee in a fry pan
- Add in your vegetables (peppers, onions, mushrooms, and spinach) to the pan when the ghee is melted/warm
- As the vegetables are becoming a little bit soft, add in 2 shakes of the Jamaican curry (just slightly over 1/4 teaspoon) and your seasoning salt. Stir the vegetables and taste (maybe an onion or mushroom) for salt. If it doesn’t seem like there’s enough for you, you can add more seasoning salt.
- When the mushrooms and onions are a little bit soft (don’t let them get too soft except if you want them to), add the eggs.
- Mix the omelette so that the vegetables and eggs are evenly spread (you don’t want the vegetables concentrated to one corner)
- Cook until it’s your preference.
- Fold in half if you like