Eggs are an easy and economical way to get good fats and protein in your daily diet. Some like hard-boiled, others want sunny-side up or scrambled. Omelets, egg bakes, and frittatas are among the other ways to mix up eggs in your diet. The Italian Omelet with Turkey Sausage is one of our favorites. The higher the quality of ingredient you choose, the more nutrient dense your omelet will be. Especially if it is combined with ingredients that are not only delicious but add to its nutritional value.
In this recipe, turkey sausages, sour cream and cheese are the omelet add-on ingredients. The dish is nootropic fueled and keto-friendly and is your new best breakfast recipe.
Selecting Quality Eggs for Nootropic Benefits
In the book “On Food and Cooking” by Harold McGee, it was asked, what is a good egg? Here’s the excerpt:
“An intact, uncontaminated egg with a strong shell; a firm yolk and yolk membrane, which prevents the yolk from breaking and mixing with the white; and a high proportion of cohesive, jellylike thick white compared to runny thin white.
And what makes a good egg? Above all, a good hen: a hen of a select laying breed that is healthy and not approaching the end of a laying year, when shells and whites deteriorate (this stage is shortened by restricting the hen’s food, which induces her to molt and reset her biological clock). A nutritious feed, free of contaminants, and without ingredients (fish meal, raw soy meal) that impart off-flavors. And careful evaluation and handling once the egg leaves the hen.”
The richer the color of yolk, the higher the nutrient density. Your yolks should be bordering on orange, rather than a soft yellow. The former being far more nutrient packed. Eggs are a nootropic wonder because they are loaded with embryonic matter meant to sustain the life giving properties of an early stage developing animal. So take advantage, and eat your yolks as they contain the most nutrients, and provide much needed fat for fast energy to your brain, and contribute to the fatty sheath that enables neurons to communicate at a faster rate.
Based on the online article by Dr. Anthony Gustin, when buying poultry and poultry products, here’s what are most likely seen by the consumers.
- Concentrated Animal Feeding Operation (CAFO) – this just means that poultry animals are not stressed and are caged in a healthy environment.
- Cage-Free – animals are not confined in small cages or confined, and aren’t crowded next to each other
- Free-range – means that animals have a short access outdoors so that they can peck away at their natural diet of eating bugs and worms.
- Hormone free – this is the chemical injection to poultry animals in order to alter their genes to produce more eggs.
Now, Let’s Get Cooking Our Omelet!
Since this recipe is keto-friendly – low carb, high fat and moderate protein, anyone looking for lean energy with high nutrient density can prepare and eat this dish. Give it a try and let us know! Additionally you can apply all of the same ingredients in a cast iron pan, and complete the meal as an egg bake. Both are delicious!
Italian Omelet with Turkey Sausage
1 cup lactose-free sour cream
1 teaspoon pink Himalayan salt
1 teaspoon black pepper
2 teaspoons butter
2 bell peppers
1 cup white mushrooms, sliced
12 oz ground breakfast sausage, turkey
2 oz cheddar cheese, shredded (the sharper the better)
1. Preheat your oven to 350F
2. Crack all your eggs into a blender, add in the sour cream, salt and pepper. Blend on high for 30 seconds. Set aside.
3. Heat a large skillet on medium heat. When it comes to temperature add in the butter.
4. Slice your bell peppers into strips. Add it together with the mushrooms in the skillet. Sauté until browned and tender about 6 minutes. Remove the peppers and mushrooms from the skillet.
5. Quickly add in the turkey sausage and stir, breaking up the meat until browned, about 8 minutes. Flatten the turkey to the bottom of the skillet. Add the peppers over it, evenly distributed. Pour the egg mix over everything.
6. Place the skillet in the oven and bake for 30 minutes. If you want to add the cheese, sprinkle it over the frittata as soon as you take it out of the oven so it melts.