RECIPE

-2 eggs

-1/4 cup broccoli- chopped

-1/4 cup spinach-chopped

-Sprinkle of freshly chopped coriander

-1 medium sized ripe tomato finely chopped

-1/8th red onion finely chopped

-Pepper to season

-Mediterranean sea salt to season

-Cayenne pepper- to season (just a pinch)

-1/4 tablespoon olive oil

Directions

In a large frying pan, with ovenproof handle, heat the oil over medium heat. Saute the onions for 5 minutes, or until soft. Add the broccoli, tomatoes, herbs and spices, saute for a few minutes. In a small bowl, whisk together the eggs. Pour over broccoli in pan. Stir a few times to blend. Cook for 3-5 minutes. Transfer to the oven and bake at medium/high heat until the eggs are set, about 10 minutes.

Health benefits of eggs

Eggs contain a vast array of vitamins and minerals including vitamin A, B12,D and minerals eggsselenium, iodine and choline. They make for a great clean, high-quality source of protein- the building blocks of life.  One hard boiled egg contains around 6g of protein. When you eat a main meal high in protein you are less likely to snack on fast foods post-meal as you stay fuller for longer. Omega 3 is present in the yolk of the egg due to a chicken’s diet, which is commonly some form of legume or grain already high in omega 3.

Health benefits of omelette ingredients 

Using all raw ingredients ensures you get the most vitamins available in each fresh ingredient. While you might be custom to cooking broccoli, if you finely chop the florets you can minimise the bold taste.

-Broccoli is great for detoxifying the system and provides excess RDIs of vitamin K and vitamin C. There are over 23 known vitamins and minerals contained within broccoli.

-Spinach is another rich source of vitamins and again provides excess RDIs of vitamin K and vitamin A. Spinach is a great anti-inflammatory and antioxidant food source

-Coriander has long been used to treat a variety of ailments including skin disorders, diarrhea,coriander inflammation and high blood pressure. You will find a rich source of vitamins A,C,E and K and minerals calcium, phosphorus, zinc and iron contained in coriander.

-Tomatoes are great for getting your daily vitamin C intake and contains vitamin A, B3, B6 and K. They are also rich in antioxidant properties

-Red onion tastes great uncooked in a salad and contains minerals manganese, potassium and folate along with vitamins B1, B6 and C. Onions have unique antibacterial properties and are beneficial in fighting a variety of ailments.

-Cayenne pepper research

SHOPPING LIST 

-1 dozen eggs

-1 small head of broccoli

-Large handful of fresh spinach leaves

-1 bunch of fresh coriander

-1 x medium sized tomato

-1x small red onion

-1x packet of Mediterranean sea salt

-1x packet of cayenne pepper

-1x bottle of olive oil

Resources: Broccoli www.whfoods.com/genpage.php?tname=foodspice&dbid=9

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