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Health & Fitness

‘Veggan’ Omelette

This Veggan Omelette dish is high in nutrition and also tastes very good.

This Veggan Omelette dish is high in nutrition and also tastes very good.   Although milk, butter and cheese are used, this is basically a non-meat item its VEGGAN, spelled with 2 Gs.

2 tbsp. milk
Dash of table salt
Dash of pepper
Dash of turmeric powder
1 tsp. butter
1/3 cup of shredded cheese,
1 tablespoon chives or parsley
2 good size Long bean
300g ripe tomatoes
½ big onion
8pcs curry leaf

Yields: 1 serving


  1. Cut the tomatoes in quarter size pieces, de-seed a few of them and cut those up into finer pieces;
  2. Cut the long beans to finger length sizes;
  3. Chop up the curry leaves, chives or parsley into fine pieces together;
  4. Chop the onion to fine pieces leaving a few strains for having them uncooked
  5. Using a fork, lightly beat the eggs with the milk, adding in the salt, pepper, turmeric, onion and tomato pieces.
  6. Heat up the butter in the pan and lightly stir the long beans in to lightly soften them;
  7. After removing the now softened long beans, pour in the egg mixture immediately and cook over medium-high heat, ensuring the egg is being cooked evenly on the pan. When the underside is golden lower the heat. Scatter the grated cheese, herbs and diced tomato, and arrange the onion ring and long beans to one side on the top.
  8. Cook for a further 30 seconds then slide the omelette from the pan onto a plate, ensuring the omelette folds over itself trapping the long beans and onion rings neatly inside the fold. Rub in butter and garnish with remaining cheese, tomato and herbs and serve immediately.


Mini Egg Muffins 

Morning hours are usually tight, but that’s no excuse for skipping breakfast.  Prepare some of these healthy egg muffins; have them fresh or make a good size batch and store them in the freezer.   These egg muffins will last in the fridge for around 3-4 days. You can just pull a couple out each morning and give them a short blast in the microwave.   They are nutritious and fill you up and power you through your day.


Glug of olive oil
150g mushrooms thinly sliced
1 shallot, finely chopped
1 cloves of garlic, finely chopped
¼ red pepper, finely chopped
¼ green pepper, finely chopped
60g tomatoes
150g Mushrooms
½ tsp paprika
1/2 teaspoon salt
1/2 cup shredded cheddar cheese
10 large eggs


  1. Preheat oven to 350°.
  2. In a large skillet, cook Mushrooms over medium heat
  3. In a large bowl, beat eggs.
  4. Add onion, green pepper, salt, garlic powder and pepper.
  5. Stir in mushrooms and cheese.
  6. Spoon by 1/3 cupful into muffin cups coated with cooking spray.
  7. Bake 20-25 minutes or until a knife inserted near the center comes out clean.

Nutrition Information
1 serving equals 1 muffin: 133 calories; 10 g fat; 4 g saturated fat; 224 mg cholesterol; 268 mg sodium; 2 g carbohydrate; 9 g protein.


If you want to reduce the fat in this recipe, it’s easy to do: Use low-fat cheese.  Customize your muffins by using your favourite ingredients. Add your favourite veggies and seasonings to create your own version.

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