Click here to view Veg Cheese Omelette recipe. Here’s a sumptuous omelette to start your day on the right note! The Veg Cheese Omelette is made by pan-cooking (like pancakes) a mixture of eggs and chopped veggies, seasoned excitingly with dried herbs and green chillies.A topping of cheese adds a gooey dimension to the omelette, making it more filling and cheesily exciting. Although it is made with only common ingredients and everyday veggies like tomatoes and capsicum, the flavours and textures mingle really well to create a zesty bite that you are sure to relish thoroughly.

Is Veg Cheese Omelette healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

2. Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.   

3. Capsicum (Bell Peppers) : Rich in vitamin C, capsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 

4. Processed Cheese : Switch from processed cheese to block cheese as that is healthy. 

5. Seven Health Benefits of Eggs

1.      Eggs are an inexpensive good quality protein rich foods with all the 9 essential amino acids. One egg (50 g) contains approximately 87 calories and 6.7 g of protein. For those who stay clear of non-vegetarian foods like meat and fish, can rely on eggs as a source of complete protein. 

2.      Moreover they are a fairly good source of calcium, vitamin D and phosphorus… All these nutrients along with protein work towards building strong bones and preventing osteoporosis. 

3.      Eggs are also rich in vitamins like Vitamin A (necessary of healthy eyes) and B vitamins (vitamin B2, B3, B6 and B9). 

4.      The iron present in it will ensure a good supply of oxygen to prevent fatigue throughout the day. 

5.      Eggs give a high satiety value, while they add only fewer calories,. Thus they avoid unnecessary bingeing and thus promote weight loss too. Scrambled and boiled eggs should be preferred over the fried option. The reason is quite clear – none of us want to increase the waistline. 

6.      Eggs are considered as brain food due to the presence of choline in them. This benefits us by increasing the concentration by keeping the brain cells well-nourished. 

7.      Eggs are incredibly good source of antioxidants lutein and zeaxanthin, which is known to protects against macular degeneration in the eyes and delay the onset of cataract. They also reduce the inflammation in the body and scavenge the free radicals, thus protecting all the organs and cells of the body.

What's the problem?

Can diabetics, heart patients and over weight individuals have Veg Cheese Omelette?

Yes, this recipe is good for diabetics, heart and weight loss BUT just have one egg omlette and drop the cheese. Eggs are an inexpensive good quality protein rich foods with all the 9 essential amino acids. One egg (50 g) contains approximately 87 calories and 6.7 g of protein.

Can healthy individuals have Veg Cheese Omelette?

Yes. 

Veg Cheese Omelette is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Phosphorous : Phosphorous works closely with calcium to build bones. 

3. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

4. Vitamin C :  Vitamin C is a great defence against coughs and colds.

5. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

6. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

7. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 202 calories that come from one serving of Veg Cheese Omelette?

Walking (6 kmph) = 1 hr 1 min

Running (11 kmph) = 20 mins

Cycling (30 kmph) = 27 mins       

Swimming (2 kmph) = 35 mins

Note: These values are approximate and calorie burning differs in each individual.