Green Goddess Herb Omelette – Coriander, Parsley & Spinach

Green Goddess Herb Omelette – Coriander, Parsley & Spinach

This Green Goddess Herb Omelette is bursting with incredible flavours! With each mouthful, your mouth will be alive with different tastes and your eyes will feast on the vibrant green! It combines those delicate but flavourful herbs such as parsley, coriander and chives.  Deep green of baby spinach leaves help to give this green omelette it’s impressive colour.  Served with peppery rocket leaves, tangy feta cheese and creamy avocado – this omelette gets my vote for worlds best every omelette! And to top it off, a sprinkle of toasted pine nuts, drizzle of olive oil and slices of ripe, juicy, cherry red tomatoes! What’s not to love!

If you’re looking for a nourishing breakfast or tasty lunch that’s as vibrant as it is delicious, this Green Goddess Herb Omelette could be it – combing the fresh flavours of spinach, coriander, and parsley with healthy fats, tangy feta, and a burst of colour from avocado, pine nuts, and cherry tomatoes. It’s a perfect way to start your day with a meal that nourishes both body and taste buds.

Why is this Green Goddess Herb Omelette so good?

The Omelette: A Powerhouse of Fresh Herbs & Nutrients
Start with three eggs, whisked to perfection, and cook with a generous handful of spinach, coriander, and parsley. These fresh herbs don’t just add amazing flavour, they’re packed with health benefits too. Parsley is a great source of vitamin K, which supports bone health, while coriander is known for its antioxidant properties, and spinach offers iron, vitamins, and minerals essential for overall wellness.

This omelette gets a lot of its amazing flavour from the variety of ingredients it contains – each of the herbs have their own unique flavour profile but sometimes we don’t always have access to such variety! If you only have one of the herbs, just use that.  The flavour will be affected but it will still taste amazing! Cooking is about improvising and using what is in season and what you have available.

Good Fats: Avocado, Pine Nuts, and Olive Oil
The secret to a filling and satisfying omelette is the addition of healthy fats. Creamy avocado adds heart-healthy monounsaturated fats, which help promote cardiovascular health. Toasted pine nuts contribute healthy omega-3 fatty acids, supporting brain health and reducing inflammation. And let’s not forget the rich, robust flavour of a drizzle of extra virgin olive oil -packed with antioxidants and anti-inflammatory properties, it’s a fantastic addition that rounds out this omelette with just the right amount of richness.

The Perfect Tang: Feta Cheese
In the centre of the omelette, before folding it over, add a crumbling of tangy feta cheese. The salty, crumbly feta contrasts beautifully with the creamy avocado and sweet cherry tomatoes, balancing out the fresh herb flavours. Feta also provides a dose of calcium and protein to keep you feeling full and satisfied throughout the morning.

A Refreshing Finish
Serve this omelette with a handful of peppery rocket leaves, topped with chopped chives and a final drizzle of olive oil. The peppery kick from the rocket pairs beautifully with the creamy avocado and the crunchy pine nuts, creating a balanced bite in every forkful.

This Green Goddess Herb Omelette is a celebration of fresh, nourishing ingredients. It’s packed with vitamins, healthy fats, and bold flavours that will keep you energised and feeling great all day long. Try it out and enjoy the delicious benefits of eating fresh herbs and wholesome fats!

What about OXALATES in spinach?

Is spinach high in oxalates and how do I reduce oxalates in spinach?

Yes, spinach is relatively high in oxalates, which are naturally occurring compounds found in many plant foods. Oxalates can bind to minerals like calcium and form insoluble compounds, potentially affecting mineral absorption in the body. For individuals prone to kidney stones or those sensitive to oxalates, it may be important to manage oxalate intake.

How to Reduce Oxalates in Spinach

Blanching: One of the most effective ways to reduce the oxalate content in spinach is by blanching it. This involves briefly boiling the spinach leaves for 1-2 minutes, followed by plunging them into ice-cold water to halt the cooking process. This method can reduce oxalate levels by up to 30-50%.

Boiling: Similar to blanching, boiling spinach for a few minutes can help release oxalates into the water. Be sure to discard the water after boiling, as it will contain the oxalates.

Steaming: Steaming spinach may not reduce oxalates as effectively as boiling or blanching, but it still offers some reduction, and it retains more nutrients.

Consuming in Moderation: If you’re concerned about oxalate intake, consuming spinach in moderation while balancing it with low-oxalate foods can also help minimize any negative effects.

Pairing with Calcium-Rich Foods: Eating spinach with calcium-rich foods, such as dairy products, may help bind the oxalates in the digestive system and prevent them from being absorbed, potentially reducing the risk of kidney stone formation.

By using these methods, you can reduce the oxalate content in spinach, making it easier to enjoy its numerous health benefits, like its high iron and vitamin content.

I am wary of consuming too many oxalates in my diet because I have a family history on both side of kidney and gall stones.  I also experienced gout during my 20’s – not a pleasant experience! For these reasons, I am conscious about high oxalate foods and try to limit my consumption.  For this recipe, I blanched the spinach in a pan of boiling hot water for about 5 minutes and drained the water before adding the spinach to the omelette mixture.  This will not remove all of the oxalates but it will reduce them.  If you prefer not to use spinach – you can remove it from the recipe altogether and it will not affect the outcome of flavour but the omelette may not be as green.

For more information on oxalates in foods, check the following link for great information from Dr. Berg High Oxalate Foods – Low-Oxalate Diet Tips | Dr. Berg

Ingredients you will need for Green Goddess Herb Omelette

For this recipe, you will need;

Serves 1

OMELETTE

1 large handful of baby spinach leaves, washed

1 small handful fresh parsley

1 small handful fresh coriander

3 eggs

FILLING

30g Feta cheese, crumbled

½ small red onion, sliced

5 red cherry tomatoes, sliced

2 TBSP olive oil

½ avocado, sliced

1 TBSP pine nuts, toasted

Chopped chives to garnish

INSTRUCTIONS

Begin by placing the spinach, parsley, coriander and eggs in a mini food processor and blitz until fully combined.  If you do not have a mini processor, simply chop the spinach and herbs finely and add to whisked eggs.  Season with salt and pepper.

Drizzle half of the olive oil into a frying pan.  Once the oil has heated, pour in the egg, spinach and herb mixture.  Allow to cook for about 5-6 minutes to allow it to set.

Once the omelette has set, add the crumbles feta, sliced onion, tomato and avocado.  Fold the omelette in half using a spatula and ease the omelette onto a serving plate.

Serve with fresh rocket leaves, any extra tomatoes, chopped chives, toasted pine nuts and a drizzle of the remaining olive oil.

NOTES

Can I prepare this in advance?

You can prepare the omelette mixture to the point of whisking/blending and store it in the fridge in a suitable container with a lid.  Once you are ready to cook the omelette, simply heat the oil and pour the egg mixture into the pan and cook as per instructions.

What if I don’t have all of the herbs?

This omelette gets a lot of its amazing flavour from the variety of ingredients it contains – each of the herbs have their own unique flavour profile but sometimes we don’t always have access to such variety! If you only have one of the herbs, just use that.  The flavour will be affected but it will still taste amazing! Cooking is about improvising and using what is in season and what you have available.