American Heart Association: Smart Food Substitutions
About Eggs and Cholestrol-Free Egg Products - The Mayo Clinic
CBS News: Health Watch Videos - Healthy Choices
About Eggs and Cholestrol-Free Egg Products - The Mayo Clinic
CBS News: Health Watch Videos - Healthy Choices
Links to full-text articles on the hM NewsWire are at the bottom of this page
The heartMonitron Journals - Published for Educational Purposes, only your Doctor can provide advice
Heart-Healthy, Diabetic-Friendly and ideal for weight loss seekers . Quick and easy to make.
a different and healthy version of the old classic recipe
Omelette or Frittata - Delicious!
How to make a good omelet? Chef Scott at the Culinary Institute of America, demonstrates cooking techniques to how to prepare the best or perfect omelet.
a Low-Fat, Near Cholesterol-Free and Healthy Egg Recipe
Note: in th hM omelette, butter would be replaced by a minimal quantity of OLIVE OIL and EGG WHITE products would be favored to better lower cholesterol content
hM NewsWire Also Read
Dietary cholesterol was lowered from 397.0 mg down to 3.0 mg per serving. Evaluate for yourself the nutritional information below and determine which variation is best for you... Choose between three delicious, different and healthy versions of the classic omelet or frittata recipe
Your Omelette or Frittata can be delicious, healthy and low in fat or cholesterol at the same time.
Time to compare and weigh the benefits of using healthier ingredients!
Time to compare and weigh the benefits of using healthier ingredients!
Note: Only your doctor or dietitian can provide advice. The hM JOURNALS contain articles, news and recipes relative to Health Care and Improvement, Nutrition, the Management of Coronary Heart Disease, Type 2 Diabetes, High Cholesterol, weight loss and the Maintenance of a Healthy Weight, including Computer Assisted Diet Planning and Nutrition Analysis - hM strongly recommends using the information in the articles and healthy recipes provided on this website under the professional supervision of your doctor or registered dietitian . Whether you are seeking to improve your general health, reverse heart disease, control diabetes or your weight, always assume that getting professional advice from your MD or RD is best. NGBeditor
Ingredients List
Heart Healthy Recipe
Version
Version
Diabetic Friendly Recipe
Version
Version
Weight Loss, Control and Ideal Weight Maintenance Version of Recipe
1 -) 1 Whole, medium-size onion, chopped
1b -) or 4 green onions, finely chopped, including part of the stem
2 -) 1/4 cup green pepper, chopped
3 -) 1/4 Cup Red pepper chopped
4 -) 1/2 Cup Mushrooms, Chopped
5 -) 2 Slices, Fat-Free Kraft Swiss cheese
6 -) 2 Cups EggCreations or other
Cholesterol-free egg product.
7 -) 1/3 Tsp Oil blend 50% olive, 50% canola (spray)
8 -) 1/4 Tsp Ground pepper
9 -) 1/2 Clove Garlic, Crushed (or garlic flakes)
10 -) 1 tsp Carnation, fat-free dry milk powder.
11 -) 1/2 tsp Parsley flakes.
1b -) or 4 green onions, finely chopped, including part of the stem
2 -) 1/4 cup green pepper, chopped
3 -) 1/4 Cup Red pepper chopped
4 -) 1/2 Cup Mushrooms, Chopped
5 -) 2 Slices, Fat-Free Kraft Swiss cheese
6 -) 2 Cups EggCreations or other
Cholesterol-free egg product.
7 -) 1/3 Tsp Oil blend 50% olive, 50% canola (spray)
8 -) 1/4 Tsp Ground pepper
9 -) 1/2 Clove Garlic, Crushed (or garlic flakes)
10 -) 1 tsp Carnation, fat-free dry milk powder.
11 -) 1/2 tsp Parsley flakes.
1 -) 1 Whole, medium-size onion, chopped
1b -) or 6 green onions, finely chopped, including part of the stem
2 -) 1/4 cup green pepper, chopped
3 -) 1/4 Cup Red pepper chopped
4 -) 1/2 Cup Mushrooms, Chopped
5 -) 2 Slices, Fat-Free Kraft Swiss cheese
6 -) 2 Cups EggCreations or other
Cholesterol-free egg product.
7 -) 1/2 Tsp Oil blend 50% olive, 50% canola (spray)
8 -) 1/4 Tsp Ground pepper
9 -) 1/2 Clove Garlic, Crushed (or garlic flakes)
10 -) 1 tsp Carnation, fat-free dry milk powder.
11 -) 1/2 tsp Parsley flakes.
12 -) 1/4 tsp Psyllium (Metamucil), or Fiber Sure
1b -) or 6 green onions, finely chopped, including part of the stem
2 -) 1/4 cup green pepper, chopped
3 -) 1/4 Cup Red pepper chopped
4 -) 1/2 Cup Mushrooms, Chopped
5 -) 2 Slices, Fat-Free Kraft Swiss cheese
6 -) 2 Cups EggCreations or other
Cholesterol-free egg product.
7 -) 1/2 Tsp Oil blend 50% olive, 50% canola (spray)
8 -) 1/4 Tsp Ground pepper
9 -) 1/2 Clove Garlic, Crushed (or garlic flakes)
10 -) 1 tsp Carnation, fat-free dry milk powder.
11 -) 1/2 tsp Parsley flakes.
12 -) 1/4 tsp Psyllium (Metamucil), or Fiber Sure
1 -) 1 Whole, medium-size onion, chopped
1b -) or 6 green onions, finely chopped, including part of the stem
2 -) 1/4 cup green pepper, chopped
3 -) 1/4 Cup Red pepper chopped
4 -) 1/2 Cup Mushrooms, Chopped
5 -) 1 Slice, Fat-Free Kraft Swiss cheese
6 -) 1 1/2 Cups EggCreations or other
Cholesterol-free egg product.
7 -) 1/4 Tsp Oil blend 50% olive, 50% canola (spray)
8 -) 1/4 Tsp Ground pepper
9 -) 1/2 Clove Garlic, Crushed (or garlic flakes)
10 -) 1 tsp Carnation, fat-free dry milk powder.
11 -) 1/2 tsp Parsley flakes.
12 -) 1/4 tsp Psyllium (Metamucil), or Fiber Sure
13 -) 1/3 cup Spinach, Chopped
1b -) or 6 green onions, finely chopped, including part of the stem
2 -) 1/4 cup green pepper, chopped
3 -) 1/4 Cup Red pepper chopped
4 -) 1/2 Cup Mushrooms, Chopped
5 -) 1 Slice, Fat-Free Kraft Swiss cheese
6 -) 1 1/2 Cups EggCreations or other
Cholesterol-free egg product.
7 -) 1/4 Tsp Oil blend 50% olive, 50% canola (spray)
8 -) 1/4 Tsp Ground pepper
9 -) 1/2 Clove Garlic, Crushed (or garlic flakes)
10 -) 1 tsp Carnation, fat-free dry milk powder.
11 -) 1/2 tsp Parsley flakes.
12 -) 1/4 tsp Psyllium (Metamucil), or Fiber Sure
13 -) 1/3 cup Spinach, Chopped
/ Recipe Serves 2 persons
/ Recipe Serves 2 persons
/ Recipe Serves 2 persons
Making your
Light Omelette
Tasty and Delicious
Light Omelette
Tasty and Delicious
You may choose to make this recipe using either of the following methods: a) Traditional omelette making with a frying pan, as in video above. Frying is less recommended to heart patients. b) Oven baking. c) Microwaving.
1- How to Extract the Flavour. (Rapid oil infusion)
There are substances (like tasty molecules) that dissolve better in oil and others that dissolve better in water. The same is true for the aromatic molecules that are responsible for the flavour of a dish. This knowledge can do wonders as to how the dishes you cook will taste. Let's start by infusing the small amount of oil we are going to use with the flavour of the spices.
First, using an oil sprayer, spray a fine mist of oil at the bottom of the pan, baking tray or microwave-proof vessel. Then sprinkle with the spices and herbs. Spray again with a fine mist of oil. If not using a sprayer, pour a very small quantity of oil in the pot and sprinkle half of the spices and herbs in the oil. Let stand for ten minutes so the herbs are impregnated with oil.
Add the chopped onions, chopped green pepper and sliced mushrooms on top. Spray again with a fine mist of oil. Stir thoroughly and heat at low intensity until the veggies are half cooked. You will notice that this starts to smell real good ...so will the other members of your household. Set the vegetables aside.
2- Mixing and cooking the eggs.
In a separate bowl, mix the fat-free dry milk powder and the cholesterol-free egg products or egg whites.. Add the small quantity of Metamucil or FiberSure and the second half of the spices and herbs. Mix thoroughly.
3- If Frying: pour the egg mix in the hot frying pan. When the eggs are almost done, add the vegetables quickly so as to cover one half of the omelette. Add the fat-free cheese on top. With a spatula, fold the vegetable-free part over the other half. Transfer on a warm plate.
If baking: pour the egg mix over the vegetables in the baking tray. Bake until done. Add the slices of fat-free cheese on top immediately after removing from the oven.
If microwaving: add the egg mix to the cooked veggies and stir thoroughly. Cover with lid. Cook at high heat, using 2 minute intervals. With a fork, test to make sure the center of the omelette is fully cooked. If not cook for an extra two minutes. Add the cheese at the end.
5- How to add a volume of fibre (Weight Loss and Weight Control Versions).
In the weight loss and control version, a volume of vegetables (spinach) with a high content of dietary fibre is substituted to a volume of egg whites. The reasons are explained in the health notes on the right. The quantity of cheese was also reduced.
6- Serving
Quantities will vary according to your size, gender and daily energy requirements. Serve your light omelette with a Mediterranean salad, some toasts or garlic bread and coffee or breakfast tea.
Enjoy!
1- How to Extract the Flavour. (Rapid oil infusion)
There are substances (like tasty molecules) that dissolve better in oil and others that dissolve better in water. The same is true for the aromatic molecules that are responsible for the flavour of a dish. This knowledge can do wonders as to how the dishes you cook will taste. Let's start by infusing the small amount of oil we are going to use with the flavour of the spices.
First, using an oil sprayer, spray a fine mist of oil at the bottom of the pan, baking tray or microwave-proof vessel. Then sprinkle with the spices and herbs. Spray again with a fine mist of oil. If not using a sprayer, pour a very small quantity of oil in the pot and sprinkle half of the spices and herbs in the oil. Let stand for ten minutes so the herbs are impregnated with oil.
Add the chopped onions, chopped green pepper and sliced mushrooms on top. Spray again with a fine mist of oil. Stir thoroughly and heat at low intensity until the veggies are half cooked. You will notice that this starts to smell real good ...so will the other members of your household. Set the vegetables aside.
2- Mixing and cooking the eggs.
In a separate bowl, mix the fat-free dry milk powder and the cholesterol-free egg products or egg whites.. Add the small quantity of Metamucil or FiberSure and the second half of the spices and herbs. Mix thoroughly.
3- If Frying: pour the egg mix in the hot frying pan. When the eggs are almost done, add the vegetables quickly so as to cover one half of the omelette. Add the fat-free cheese on top. With a spatula, fold the vegetable-free part over the other half. Transfer on a warm plate.
If baking: pour the egg mix over the vegetables in the baking tray. Bake until done. Add the slices of fat-free cheese on top immediately after removing from the oven.
If microwaving: add the egg mix to the cooked veggies and stir thoroughly. Cover with lid. Cook at high heat, using 2 minute intervals. With a fork, test to make sure the center of the omelette is fully cooked. If not cook for an extra two minutes. Add the cheese at the end.
5- How to add a volume of fibre (Weight Loss and Weight Control Versions).
In the weight loss and control version, a volume of vegetables (spinach) with a high content of dietary fibre is substituted to a volume of egg whites. The reasons are explained in the health notes on the right. The quantity of cheese was also reduced.
6- Serving
Quantities will vary according to your size, gender and daily energy requirements. Serve your light omelette with a Mediterranean salad, some toasts or garlic bread and coffee or breakfast tea.
Enjoy!
If you decide to change your dietary habits,
make sure pleasure is one of the first ingredients that will be the backbone of your new diet. We live only once. Why not make every wholesome or healthy meal a pleasurable and wholesome feast?
make sure pleasure is one of the first ingredients that will be the backbone of your new diet. We live only once. Why not make every wholesome or healthy meal a pleasurable and wholesome feast?
Preparation
Why these Ingredients?
Why these Amounts?
Why these Amounts?
1- Why store-bought cholesterol-free egg products or egg whites?
You could, of course, crack eggs and separate the egg whites from from the yolks. The color of your omelette would be odd. Products like the one used for the analysis (EggCreations) are made from egg whites, have the same color and texture as a regular egg mix. The taste is also incredibly close to that of the whole-egg mix, only lighter. The benefits are that cholesterol-free egg products have, of course, virtually no dietary cholesterol content and they also have a saturated fat content that is very low. LDL-Cholesterol is a necessary building block of coronary plaque. People who have had a heart attack, suffer from angina or atherosclerosis should avoid foods that already have a high cholesterol content. The recommended products have virtually no cholesterol and are low-cost.
2- Why such small amounts of oil?
The diets that are documented as reversing heart disease and causing coronary plaque to regress are very-low fat. In either Dr. Ornish's, Dr Esselstyn's or Dr Gould's diet, the fat content is only at 10 to 15% of calories coming from fat.
3- Why FiberSure or Metamucil?
A small quantity of psyllium husk will increase the fibre content of the recipe and will be beneficial to diabetics. It will also make you feel full longer, something weight loss seekers will appreciate in a recipe. Note that phylum (Metamucil) also helps lower cholesterol slightly.
4- Why add spinach to the egg mix?
Spinach, besides containing healthy nutritional elements, has also high fiber content. It is used in this weight loss recipe to reduce the volume of the egg mix and cheese and thus reduce the total number of calories. This will also procure a feeling of satiety and will keep you from getting hungry. Whether a diabetic or a weight watcher, spinach is indeed "good for you".
5- Why fat-free cheese slices instead of regular cheese?
Cheese normally has a very high saturated fat and cholesterol content. Bad for your heart and your waist line. In this omelette recipe, the fat-free cheese is a perfect substitute. Use in moderation, given the high sodium content.
You could, of course, crack eggs and separate the egg whites from from the yolks. The color of your omelette would be odd. Products like the one used for the analysis (EggCreations) are made from egg whites, have the same color and texture as a regular egg mix. The taste is also incredibly close to that of the whole-egg mix, only lighter. The benefits are that cholesterol-free egg products have, of course, virtually no dietary cholesterol content and they also have a saturated fat content that is very low. LDL-Cholesterol is a necessary building block of coronary plaque. People who have had a heart attack, suffer from angina or atherosclerosis should avoid foods that already have a high cholesterol content. The recommended products have virtually no cholesterol and are low-cost.
2- Why such small amounts of oil?
The diets that are documented as reversing heart disease and causing coronary plaque to regress are very-low fat. In either Dr. Ornish's, Dr Esselstyn's or Dr Gould's diet, the fat content is only at 10 to 15% of calories coming from fat.
3- Why FiberSure or Metamucil?
A small quantity of psyllium husk will increase the fibre content of the recipe and will be beneficial to diabetics. It will also make you feel full longer, something weight loss seekers will appreciate in a recipe. Note that phylum (Metamucil) also helps lower cholesterol slightly.
4- Why add spinach to the egg mix?
Spinach, besides containing healthy nutritional elements, has also high fiber content. It is used in this weight loss recipe to reduce the volume of the egg mix and cheese and thus reduce the total number of calories. This will also procure a feeling of satiety and will keep you from getting hungry. Whether a diabetic or a weight watcher, spinach is indeed "good for you".
5- Why fat-free cheese slices instead of regular cheese?
Cheese normally has a very high saturated fat and cholesterol content. Bad for your heart and your waist line. In this omelette recipe, the fat-free cheese is a perfect substitute. Use in moderation, given the high sodium content.
The explanations given below are based on medical and scientific facts published in medical journals and by health associations. For the benefit of our readers, the links to the relevant medical, scientific and governmental documents are provided at the bottom of this page.
Health Notes
Recommended readings and sources of healthy recipes and makeovers.
1- Losing Weight for Good, By Lawrence J. Cheskin MD - Johns Hopkins Weight Management Center
2- The Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook - The Cleveland Clinic Heart Center With tips as to how to make heart-healthy recipes.
3- Diabetes Meal Planning Made Easy Authors: Warshaw and The American Diabetes Association
4- Cooking for Diabetes Software Contains 1,000 recipes. Author: The American Diabetes Association (Cook'n Main Software Required). Comes with advice as to how to make diabetic-friendly recipes.
5- Cooking Low Fat Low Cholesterol, Betty Crocker Health Series - Cook'n Software Program Complement.
6- Cooking Healthy & Hearty , Betty Crocker Health Series, Recipe Software Program Complement. Recipes for heart patients written by dietitians and specialists.
2- The Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook - The Cleveland Clinic Heart Center With tips as to how to make heart-healthy recipes.
3- Diabetes Meal Planning Made Easy Authors: Warshaw and The American Diabetes Association
4- Cooking for Diabetes Software Contains 1,000 recipes. Author: The American Diabetes Association (Cook'n Main Software Required). Comes with advice as to how to make diabetic-friendly recipes.
5- Cooking Low Fat Low Cholesterol, Betty Crocker Health Series - Cook'n Software Program Complement.
6- Cooking Healthy & Hearty , Betty Crocker Health Series, Recipe Software Program Complement. Recipes for heart patients written by dietitians and specialists.
The omelette or frittata version that hM has chosen to present here is derived somewhat from the Denver or Western omelette and the Italian Frittata. Using the same principles, you can easily make either a near cholesterol-free cheese omelette (using, for instance slices of fat-free mozzarella cheese), a Spanish omelette or many other types. The definition of a perfect omelette will vary according to taste or requirements. Ours is different from the classic French-style omelette which uses fat and cholesterol-rich butter and whole milk. We avoided these ingredients for obvious reasons. It also differs from the classic frittata in that we avoid frying (which may promote cholesterol synthesis by the liver) and favor baking or microwave cooking. Feel free to improvise, as long as you keep the cholesterol and fat content low; this is especially important for heart and diabetic patients. Heart Health, Cardiac Care Diets / Notes: Fortunately for egg lovers who suffer from heart disease or patients who wish to lower their blood cholesterol levels, there are egg products that will allow them to enjoy their beloved omelette (alternative spelling: omelet) and still keep the dietary fat and dietary cholesterol content of their meal very low. For those wishing to make a variation of the Denver omelette or the frittata, depending on your preferences. It should differ from the Denver omelette in the fact that it should not contain ham, but rather a soy-based meat equivalent: ham substitute or soy pepperoni It should differ from the frittata in that it should not be a fried omelette. Since frying may contribute to elevating the saturated fat content of an omelette, a microwave oven was used. The result is a fluffy, light-tasting and delicious omelette. Baking could also have been used. The egg product in the analyzed recipe was "EggCreations" TM. One could also use egg whites instead, but the look of your Denver-like omelette or frittata will be somewhat odd. Depending on your country of residence, brand names will vary. You may have to scan the shelves at your supermarket for a few seconds. Diabetes Care Diets / Notes: Diabetics, like heart disease patients, will also want to keep the dietary fat and cholesterol content low, given the link between the two diseases. In this recipe, one assumes that the omelette will not be the only source of carbohydrates. You may probably have some toasts or some slices of whole wheat bread with the omelette. The fat content is somewhat higher than in the cardiac / heart health version. Preferably, the sources of carbohydrates that will be added to the meal should come from whole-grain sources, so as to provide for a lower glycemic index for the whole meal plan. Weight Loss, Control and Maintenance Diets / Notes: Look out for unwanted hidden calories, in all meal plans. The cardiac / heart health care version was used as a base. The weight loss variation of this omelette / frittata recipe aims at reducing the caloric intake while maintaining adequate nutritional values. The amount of oil was slightly reduced. So was the amount of pepperoni and the amount of flour Balance with accompanying dishes so as not to exceed your set caloric intake. Use an oil sprayer in order to keep the caloric intake down. In a weight loss or management diet, your personal targets and energy requirements will affect the nutritional analysis. Use the heart healthy recipe as base and the variations suggested above; adjust them according to your own preferences. The analysis results should be close to that of the heart health recipe, depending on the extent of the changes you make. Note that even though liquid egg products cost a few pennies more than raw eggs, omelette making is still very low-cost.
hM strongly recommends using the information contained in the articles or the healthy recipes provided on this website under the professional supervision of your doctor, registered dietitian or nutrition professional. Whether you are seeking to improve your general health, reverse heart disease, control diabetes or control your weight, always assume that getting some professional advice from your MD or RD is best. Registered Dietitians have studied the science of nutrition in a recognized college or university. They specialize in health care matters. Dietitians are the best qualified professionals to help you plan a balanced diet and suggest recipes or good cooking methods suitable to improve your health condition.
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