This Sweet Omelette With Berries recipe is one that I’ve use over and over within The JCN Clinic for as long as I can remember! Like the Stewed Apple recipe, it’s just taken a bit of elbow grease to finally get it on the website for you. A sweet omelette is kind of like a cross between a pancake and a crepe. I love them as a way of really bumping up your protein intake for breakfast, especially after a workout. They are also super adaptable as you will see in the numerous suggestions for recipe variations below.
I’ve been trying not to go too hard on the egg recipes, as I respect that a lot of you have intolerances to eggs. It’s difficult when these chickens of ours are pumping out eggs daily that quickly build up in the fridge. We’ve had no real period of our chickens breaking from laying and its been a pretty consistent stream of eggs from day to day. Recently we thought they might have gone off the lay after 2 – 3 days of an empty nest, however Hubbard saw one of our chickens looking a little dubious with him watching her, so he got his stealth chicken hunting on and secretly watched her waddle off to her (until now) undisclosed location. Meanwhile, I was on a consultation, however when I looked up and out the window I saw Hubbard coming down the path with his t-shirt folded over, loaded heavy with a ludicrous amount of eggs. Hubbard 1, Chickens 0.
When we do have a glut of eggs in the fridge we tend to give them away to family, friends and neighbours, though I do love making some of my egg recipes on repeat like my Zucchini Slice and my Silverbeet & Spring Onion Quiche to slam through the eggs quickly. We also use the eggs to make homemade mayo every week as we (I) go through a serious amount of mayo. I’m almost ready to change my ‘desert island list’ of lemons, salt and evooo to mayo, salt and evoo.
alternative sweet omelette recipe adaptions
This sweet omelette recipe is the perfect base to adapt in many ways based on what you feel like on the day. You can also add ingredients based on their medicinal benefits (especially if your JCN Clinical Nutritionist has you focusing on certain key foods). Some really delicious options to consider are:
- Add 1 heaped tbsp of raw cacao for a Chocolate Sweet Omelette (great for boosting bifidobacteria)
- Add 1/2 tsp cinnamon, pinch of ground cloves, pinch ground cardamon for a Chai Sweet Omelette
- Add 1/2 tsp ground ginger and swap the berries for stewed apple for a Ginger Apple Pie Sweet Omelette (plentiful benefits of stewed apple can be found here)
- Add 2 tsp of desiccated coconut and zest of 1/2 lime & fill with mango instead of berries for a Tropical Sweet Omelette
- Add 1 tsp maca powder, 1 tsp mesquite powder & 1 tsp maple syrup for a Caramel Sweet Omelette.
As for adaptions to make egg free, come on guys, cut me some slack! I love a good adaption but this baby is built on eggs so perhaps an egg free sweet omelette is for another post entirely.
Sweet Omelette’s can also work as a portable breakfast if needed. The trick is to just fold the ends in to make more of a closed pouch rather than a traditional omelette style finish. This way the delicious inside fillings are tucked safely away to avoid leaking. Of course, at The JCN Clinic we are always advocating you sitting down and eating your breakfast in a relaxed environment, so ideally even if you are taking this Sweet Omelette as an on-the-go breakfast find the time to sit down on the train/in the work kitchen/in a park to eat it.
In fact, it is quite profound how much of a difference it can make when you work on breaking the habit of eating on the go. It is super common in our fast paced society to be grabbing breakfast as you head out the door or standing up in the kitchen taking mouthfuls while you prepare kids lunches. Lunch is often eaten at the desk while multi-tasking and dinner is woofed down in a frenzy of end of day hunger.
I’ve had a few clients this year at The JCN Clinic who have literally only changed their ‘eating hygiene’ as we call it and they have experienced a dramatic change in their digestive symptoms. By taking the time to eat breakfast sitting down at home and leaving the office to eat lunch in a park, they have had significant reductions in bloating, gas and reflux. Definitely enough of a reduction to highlight the substantial impact of the rushed eating habits effect on their overall health and how these compounding behaviours add up.
tips for eating hygiene
Eating hygiene is about taking the time to create a ‘hygienic environment’ for your mental and emotional state while eating your meal. It involves, what appears as, ‘simple’ lifestyle changes that have a profound cumulative effect on your overall digestive health and well-being. Sounds great right? The problem is, although these ‘simple changes’ sound simple, they are often some of the hardest for us to make. Everyone loves a pill to pop or powder to mix up to help them feel better, but actually changing your lifestyle and your behaviours is significantly harder and often quite confronting.
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Now I am also the first one to put my hand up and say I can struggle with this. I often feel like there are not enough hours in the day and can end up sacrificing the time I could be taking to eat my lunch in peace to eat quickly and then jump straight back on a meeting or consultation. However, I (like I hope you will) am always working on those key changes to help mitigate this behaviour and create quality eating hygiene space.
Here are my top tips for eating hygiene:
- Sit down to eat, don’t stand. Even if you are in a rush. Sit. Down.
- Wait at least 3 – 5 minutes before jumping up to get going again. If you need to look at your phone to stop you moving then use your phone. Just stay put.
- Schedule time into your day for lunch, especially if you work for yourself. Literally book it into your day.
- Eat away from your work environment. No eating at your desk! Even if it’s in a different room in your work space, if you do not have a work kitchen or the like.
- Go outside to eat. Being outside is instantly more relaxing – away from lap tops, phones and your work space.
- If you feel too time poor to do the above, then have a serious look at your day and start to make an action plan on how you can create more space. That might be getting up 15 minutes earlier for instance.
There are more tips of course, but these ones I feel are the major starting points for making change. Most of these areas are just unconscious habits that have become engrained in your day. It’s as always recognising the behaviour and then creating the structure to slowly work on making the change. One foot in front of the other each day and before you know it you have walked a mile.
Need personalised nutrition advice catered to your needs?
If you are after personalised nutrition advice and dietary planning individualised to your health and dietary needs then contact us at The JCN Clinic with your enquiry. We are always happy to answer any questions you have!
sweet omelette with berries
- preparation time
- 5 min
- cooking time
- 3 – 4 min
- 2 eggs
- 2 tablespoons plant milk of choice
- 1 teaspoon vanilla extract
- 3 tablespoons sorghum flour (or flour of choice)
- small pinch salt
- extra virgin olive oil for cooking
- 1/2 cup berries of choice
This recipe is designed to be an adaptable base recipe. For more ideas on how to change up the flavour options please see above blog post.
In a medium sized bowl add the eggs, milk of choice, vanilla extract, sorghum flour and salt then whisk well till lovely and frothy.
Heat a wide mouth frying pan to a medium heat and add a generous pour of extra virgin olive oil ensuring the base in liberally coated. Pour in the omelette mix and swirl around to even out. Leave to cook for 2 minutes until the underside is starting to golden and bubbles are forming on the top. Add the berries to one side of the omelette and then use a spatula to gently flip over the other side of the omelette to fold over on top.
Leave the omelette to cook a little longer now flipped for an additional minute and then carefully flip the whole omelette over again onto the other side to seal all the remaining berries juices and cook through (don’t worry if some berries escape, they can be added back on top when you serve).
When the omelette is cooked, remove from the pan and place on a plate. Drizzle over your favourite nut butter and serve with any additional toppings of choice such as honey and/or a quality dairy free ice-cream to really dial it up a notch for a weekend brunch.
nutritional information for sweet omelette with berries
- This Sweet Omelette With Berries provides around 14 – 15 grams protein. You can increase the protein further by adding a scoop of collagen to your omelette batter. This recipe also contains some complex carbohydrates with the addition of the flour, an element often missing from omelettes. Again, you can increase the complex carbs a little by adding another tablespoon of flour if you like. You can also swap the flour for quinoa flakes.
Jessica Cox is a qualified practicing Nutritionist with a Bachelor Health Science (Nutrition) and over 15 years of clinical experience. She is the founder and director JCN Clinic, published author and established recipe developer. Jessica is well respected within health and wellness space for her no fad approach and use of evidence-based nutrition.