Flaxseed Omelet
Constituents/Tools
Directions
1. Crack open whole eggs and beat together until
egg yolks and egg whites are combined.
A fork or whisk may be used to beat the eggs.
2. Measure out 65.8 grams of egg and place them
in a container.
Set these aside because you will whisk in oil and cream
later.
G:\Data_D\D18\KetoGator Meal Day\Meal Day Spring 2008\Meal Cards\Flaxseed Omelet Meal.docx
Flaxseed Omelet
3. Cut the raw Avocado into small chunks and
weigh out 20.8 grams.
This is about half of an
avocado. The avocado
can also be smashed up
and used as a topping to
the omelet instead of
the avocado chunks as a
side.
4. Measure out all other ingredients and place separately as shown.
MEASURED OUT INGREDIENTS
Bottom left - clockwise: Flaxseed, Mushrooms, Avocado, Queso Blanco
Eggs
Canola Oil
Whipping Cream
*Cheese can be grated or cut into small pieces.
**Ingredient amounts listed above are amounts used in Meal Day.
Follow your Meal Equivalent’s ingredient list for the correct gram amounts.
0.7g
Flaxseed
65.7g
Whole Large
Eggs
9.4g
Mushrooms
17.7g
Canola Oil
50.5g
Organic Valley
Heavy Cream
20.8g
Avocado
2.8g
Queso Blanco
5. Mix almost all of the oil in with the measured amount of eggs by beating in slowly.
Only mix in about 75% of the oil, the rest will be used for cooking the
eggs and adding to the avocado.
G:\Data_D\D18\KetoGator Meal Day\Meal Day Spring 2008\Meal Cards\Flaxseed Omelet Meal.docx
Flaxseed Omelet
6. Add about 85% of the whipping cream in with
the egg and oil blend by beating in slowly. The
key is to beat the cream in slowly so that it will
fully mix with the blend.
Set the rest of the whipping cream aside
as it will be used to sauté the mushrooms.
7. In a small saucepan, heat about 75% of the rest
of the oil on medium- medium high heat. Then,
add the mushrooms and sauté for a couple
minutes.
To sauté, simply just move the
mushrooms around with a cooking spoon
as the oil cooks them.
8. Next add the rest of the whipping cream to the
pan and sauté with the mushrooms and oil.
The key here to mix the cream,
oil, and mushrooms as much as possible.
G:\Data_D\D18\KetoGator Meal Day\Meal Day Spring 2008\Meal Cards\Flaxseed Omelet Meal.docx
Flaxseed Omelet
9. Add the egg blend and cook for a few minutes
on medium-high heat until done.
A pinch of salt may be
added for taste.
10. Plate the eggs and set aside when done.
11. Take the avocado pieces and mix in the rest
of the left over oil. A pinch of salt may be added
for flavor.
12. Place the avocados on top of the eggs or as a
side, and ENJOY!
G:\Data_D\D18\KetoGator Meal Day\Meal Day Spring 2008\Meal Cards\Flaxseed Omelet Meal.docx