Overcome Your Gut + Digestive Issues With Ancestral Nutrition
Salmon and Dill Omelet with Sautéed Mushrooms and Avocado
What is an Omelet?
An omelet is sort of like an egg pancake except it’s folded over and has cheese, meat, and/ or veggies on the inside. In an omelets the yolks and whites are whisked together and then cooked in a circular shape like a pancake. Omelets are then topped with cheese, meat, and/ or veggies; and then folded in half.
How to Cook an Omelet
1. Start by preparing all of your filling ingredients (cheese, meat, veggies). Omelets cook very fast so you need those chopped and ready to go.
2. Then warm your eggs. Run your eggs under warm tap water for a minute of two. This will help your egg to cook evenly and not make a tough omelet. Then crack your eggs into a bowl and season with salt and pepper. Then whisk to combine yolks and whites fully.
3. Next heat some butter (about 1-2 tsp) in a pan (preferably cast iron because of its natural nonstick properties) over medium heat. Next test to see if your pan is ready by wetting your hand and flicking some water onto the pan. If it does nothing it is too cool, if it lightly sizzles its perfect, and if it steams and aggressively sizzles, it is too hot and you need to remove the pan from heat for a few minutes to bring the temperature back down. Once your pan is warm but not too hot, pour your eggs onto the pan.
4. As the eggs cook, gently pull the cooked eggs from the outside to the inside and tilt your pan to let the raw runny egg fill that spot. Repeat a few times, making sure you are keeping a relatively flat pancake like omelet. After about a minute there should be very little raw glossy egg left. Now it is time to add your fillings. Top one half with cheese, veggies, and or meat. Then fold the empty half over the fillings. Cook for another 10-20 seconds to let your cheese melt and let the eggs finish cooking. Transfer to a plate and enjoy!
This omelet makes a delicious and satisfying breakfast that my family and I love! I sincerely hope that you enjoy it too!
With love from my kitchen to yours,
Kayley
Salmon and Dill Omelet with Sautéed Mushrooms and Avocado
AuthorKayley O'BrienHeat 1 1/2 tsp of butter in a pan (preferably cast iron) over medium high heat. Once hot add mushrooms and season lightly with salt and pepper (don’t add too much because you will also add salt to the eggs and the avocado and smoked salmon also has salt in it). Stir occasionally. If at any point the mushrooms become too dry, feel free to add more butter. After about 5 minutes, add the green onion slices. Cook until the mushrooms are caramelized and lightly browned. Then set aside.
Remove pan from heat for a minute to allow to cool. Meanwhile prepare the rest of your toppings: grate cheese, slice and salt avocado, chop salmon, and prepare your eggs. Warm your eggs under tap water as directed in the "How to Cook an Omelet" section above, then crack into a bowl. Season with salt, pepper, and dill. Whisk till fully combined.
Reheat the same pan you used for the mushrooms over medium heat. Add another 1/2 tsp of butter. Once hot, pour eggs onto the pan. As the eggs cook, gently pull the cooked eggs from the outside to the inside and tilt your pan to let the raw runny egg fill that spot. Repeat a few times, making sure you are keeping a relatively flat pancake like omelet. After about a minute there should be very little raw glossy egg left. Now it is time to add the cheese, mushrooms, salmon, and avocado to one half of the omelet. After that flip the empty half of the omelet over the toppings and let cook another 10-20 seconds.
Transfer to a plate, serve, and enjoy!
Ingredients
Directions
Heat 1 1/2 tsp of butter in a pan (preferably cast iron) over medium high heat. Once hot add mushrooms and season lightly with salt and pepper (don’t add too much because you will also add salt to the eggs and the avocado and smoked salmon also has salt in it). Stir occasionally. If at any point the mushrooms become too dry, feel free to add more butter. After about 5 minutes, add the green onion slices. Cook until the mushrooms are caramelized and lightly browned. Then set aside.
Remove pan from heat for a minute to allow to cool. Meanwhile prepare the rest of your toppings: grate cheese, slice and salt avocado, chop salmon, and prepare your eggs. Warm your eggs under tap water as directed in the "How to Cook an Omelet" section above, then crack into a bowl. Season with salt, pepper, and dill. Whisk till fully combined.
Reheat the same pan you used for the mushrooms over medium heat. Add another 1/2 tsp of butter. Once hot, pour eggs onto the pan. As the eggs cook, gently pull the cooked eggs from the outside to the inside and tilt your pan to let the raw runny egg fill that spot. Repeat a few times, making sure you are keeping a relatively flat pancake like omelet. After about a minute there should be very little raw glossy egg left. Now it is time to add the cheese, mushrooms, salmon, and avocado to one half of the omelet. After that flip the empty half of the omelet over the toppings and let cook another 10-20 seconds.
Transfer to a plate, serve, and enjoy!
Nutrition:
| Ingredients | Cals | Fat | Carbs | Protein |
| 1 tsp butter | 34 | 4g | 0g | 0g |
| 3 mushrooms (63g) | 13.9 | 0.1g | 2.7g | 1.6g |
| 1 green onion (21g) | 6.7 | 0g | 1.5g | 0.4g |
| 2 eggs | 140 | 10g | 0g | 12g |
| 1/4 cup shredded white cheddar (1 oz) | 115 | 9.4g | 0.9g | 6.5g |
| 1/3 cup smoked salmon (2 oz) | 120 | 7g | 0g | 15g |
| 1/4 avocado (45g) | 74.9 | 6.9g | 4g | 0.9g |
| Total (1 serving) | 504.9 | 37.4g | 9.1g | 36.4g |
Notes:
- Nutrition is based on the products I use. I provide a nutrition table so that you can quickly check to see if your food products match or so that you can easily calculate the nutrition for any changes you want to make to the recipe. I think this helps if you have very specific diet goals and/or fitness and/or health goals. I also wanted you to be able to see exactly where I get the numbers for my nutrition facts so that you can see that they are reliable and learn more about macro breakdowns of food.
- I only calculated half the fat because a lot of it sticks to the pan.
Works Cited
1. Nutritionix. Gladson. https://www.nutritionix.com/ Accessed 20 January 2021.
2. Calorie King. https://www.calorieking.com/ Accessed 20 January 2021.
3. Eat This Much. https://www.eatthismuch.com/ Accessed 20 January 2021.
About Kayley
Kayley is a certified gut health nutrition coach who helps people to overcome their chronic gut and digestive issues at the root using the principles of ancestral nutrition and holistic health. (Continue Reading Here)
