Basic and adaptable veg omelette

Claire Wright

Featuring:

Effort:

Complexity:

Cost:

In season now

Serves: 1 (easily scaled up)

Prep time: 5 mins

Cook time: 5 mins

Ingredients:

3 eggs

Salt & pepper

Oil or butter

A couple of handfuls of veg - quick cook (fresh greens, frozen peas/sweetcorn, halved cherry tomatoes, sliced mushrooms, etc) or leftover cooked

Optional extras: grated cheese, crumbled feta, fresh or dried herbs of choice, leftover cooked meat

Veg Portions / Serving: 1

Everyone should know how to make a basic, adaptable omelette. It’s such an easy way to get a healthy, veg-packed breakfast on the table quickly, not to mention an excellent way to use up sorrier-looking veg to save it from being wasted!

Method:

Whisk the eggs with a pinch of salt and a few grinds of pepper in a bowl or jug. Add a tablespoon of oil or butter to a small frying pan and heat over medium heat until starting to sizzle. Fry the veg for a few mins (quick cook until cooked, leftover cooked veg until piping hot). If using any leftover meat, add at this point to heat through, too.

Set the veg (and meat, if using) aside in a bowl while you pour the eggs into the pan and swirl gently to cover the whole base of the pan. Allow to cook for a few seconds, gently scraping some of the egg from the outer edges into the centre and tilting the pan to pour the uncooked egg to fill the gaps it leaves, making sure it cooks through.

Take off the heat just before it’s completely cooked through and add the hot veg and any extras. Gently fold the omelette in half with a spatula and ease onto a plate. Eat immediately.

Engaging Kids

Kids who engage regularly with veg through veg-themed activities, such as arts and crafts, sensory experiences, growing and cooking are shown to be more likely to eat the veg they engage with. Encouraging kids to engage and play with veg is the handy first step to them developing a good relationship with veg and life-long healthy eating.

Kids in the kitchen

The eventual aim, if possible, is to get kids in the kitchen. Don’t worry, this doesn’t have to mean they are with you from start-to-end creating mess and rising stress levels! It can be as simple as giving them one small job (stirring, measuring, pouring, grating, chopping…) ideally involving veg. They can come in to do their little bit, and have fun with you for a few minutes. Getting them involved, making it playful and praising them plenty for their involvement, perhaps even serving it as dinner they “made”, makes it much more likely they will eat the food offered, not to mention teaching them important life skills. Find ideas, safety tips, videos and even a free chart in our Kids in the Kitchen section here.

Activities

While getting kids to interact with veggies for real and using their senses to explore them is best, encouraging hands off activities like arts & crafts, puzzles & games or at-home science experiments can be a great start, particularly for those who are fussier eaters or struggle with anything too sensory. Use these veg-themed activities as a stepping stone to interacting with the veg themselves. We have loads of crafty downloads here, puzzles here, and quirky science with veg here.

Sensory

Once you feel your child is ready to engage a little more, you can show them how to explore the veg you have on hand with their senses, coming up with playful silly descriptions of how a veg smells, feels, looks, sounds and perhaps even tastes. Find ideas, videos and some simple sensory education session ideas to get you started here.

Serving

The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it! Giving children a sense of ownership in the meal can make a big difference to their feelings going into it and the pride they take in it. You know your child best, but if you aren’t sure where to start, we have some fun and simple ideas for easy roles you can give them in the serving process over here.

Claire Wright

Editor: After leaving Exeter University with a degree in English Literature, Claire worked in various fields ranging from youth work and charities to publishing, before starting up a food-focused website when her first child was born. After being asked to project manage the publication of Veg Power's Crowdfunder book, Claire came on board as a fully-fledged team member in 2018 to take on the role of Communications Manager, then Editor, looking after Veg Power's website, content, recipes and social media platforms.

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