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MIND Diet-Inspired Veggie and Cheese Omelette


  • 2 large eggs

  • 1 tablespoon olive oil

  • 1/4 cup chopped bell peppers (red, green, or yellow)

  • 1/4 cup chopped spinach

  • 1/4 cup diced tomatoes

  • 1/4 cup shredded low-fat cheddar cheese

  • Salt and pepper to taste

  • Fresh herbs for garnish (optional)


  1. In a small bowl, whisk the eggs until well beaten. Set aside.

  2. Heat olive oil in a non-stick skillet over medium heat.

  3. Add the chopped bell peppers and sauté for about 2-3 minutes until they start to soften.

  4. Add the spinach and diced tomatoes to the skillet and cook for an additional 1-2 minutes until the spinach wilts slightly.

  5. Pour the beaten eggs into the skillet, ensuring they cover the entire surface.

  6. Sprinkle the shredded cheddar cheese evenly over the eggs and vegetables.

  7. Season with salt and pepper to taste.

  8. Reduce the heat to low and cover the skillet. Cook for about 3-4 minutes until the eggs are set and the cheese is melted.

  9. Carefully fold the omelette in half using a spatula.

  10. Remove from heat and transfer the omelette to a plate.

  11. Garnish with fresh herbs if desired, such as parsley or chives.

  12. Serve hot and enjoy your delicious and nutritious MIND diet-inspired veggie and cheese omelette!

Note: Feel free to customize the recipe by adding other vegetables that comply with the MIND diet, such as mushrooms or onions. You can also experiment with different herbs or spices to enhance the flavor. Serve the omelette with a side of whole grain toast or fresh fruit for a well-rounded and satisfying breakfast.

By incorporating this simple and nutritious recipe into your breakfast routine, you can provide your loved one or yourself with a delicious meal that aligns with the MIND diet's principles. Remember to consult with a healthcare professional or registered dietitian for personalized dietary recommendations based on individual health needs and preferences.

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