Goat Cheese Omelet with Mushroom Cream Sauce


As I eat eggs in some form each morning, whether scrambled with sharp cheddar cheese or fried served with bacon and almond flour pancakes, I am always experimenting with ways to spice up the morning routine.

Eggs are the perfect food, containing all 9 of the essential amino acids and require virtually no digestion.  They are also high in cholin, necessary for brain functioning and memory, thus a great way to jump start your day!  The protein, good fat of the goat cheese, and leafy green combination of this dish with sustain you throughout the day.

This quick mushroom cream sauce is easy to make and simply delightful.  You can taste the buttery flavor, yet it is not too rich.  The bitter arugula greens provide a contrasting flavor.

Ingredients for 1 omelet:

2 eggs, beaten with a tablespoon of milk

goat cheese crumbles

2 mushrooms, thinly sliced

1 tsp bacon grease

1 tablespoon red onions, chopped

1 clove garlic, minced

1 tablespoon heavy cream

salt and pepper


Over medium heat, sauté mushrooms, garlic, & onions in bacon grease.  Allow the mushrooms to brown and become soft, about 3 minutes.  Add the cream and continue to sauté.

In a small round non-stick pan or omelet pan, cook eggs and crumble goat cheese in the middle.  Fold omelet in half and allow the goat cheese to melt.

Plate on a bed of arugula with mushroom cream sauce on top.  Bon appetite!




Arugula Pesto


There is something about pesto that just makes food taste fresh and great.  Maybe its the salty, buttery combination or maybe its the fact that the bright green hue adds much color and flavor to any dish.  This rich pesto can accompany your morning eggs, evening vegetables or as a spread for your afternoon snack of parmesan crisps.  I must say that because of the arugula, this pesto is better when served raw or as a topping rather than cooked into the food.

Arugula is packed with vitamin A and K, fat soluble vitamins, thus eating arugula pesto with good fats such as walnuts, olive oil, and cheese will ensure that all nutrients are absorbed in your body.  It also contains folic acid, necessary for brain functioning, and minerals—calcium, iron and potassium.

4 cups arugula, firmly packed

1/2 cup fresh basil

1/2 cup walnuts

1/2 parmesan cheese

3/4 cup olive oil

8-10 cloves garlic, depending on size

1/2 teaspoon sea salt

dash of freshly ground black pepper

dash of cayenne pepper

Blend all ingredients together in a food processor and enjoy!

Great topping with Parmesan Crisps!

Where to find the best ingredients—

Olive Oil

Sea Salt (Amazon or VitaCost)

Roasted, Crispy Walnuts