Recipe to beat high blood pressure: mushroom and herb omelet

Battling high blood pressure can come in many forms. This tasty recipe for a mushroom and herb omelet is a delicious way of getting your heart healthier.

Omelets are one of the quickest and easiest meals you can prepare, and with minimal ingredients. Eggs are a fantastic food to eat to boost your health, with their high content of protein, riboflavin, phosphorus and selenium potentially a good way to battle high blood pressure.

Just be sure to limit your weekly intake of eggs so you don't get too much cholesterol. Read the recipe through from start to finish before starting: you should spend about five minutes on the prep time, 10 minutes on cooking, and have a perfect omelet ready for yourself when you're done.

Ingredients

• 2 large eggs. If you want to be super healthy, you can use just egg whites, although you'll have to go with three eggs to make up for the volume.
• 1 tsp fresh chervil, chopped
• 1 tsp fresh tarragon, chopped
• 1 tsp fresh chives, snipped
• 1/4 cup sliced mushrooms. Opt for cremini mushrooms, or even try mixing in a few shiitake mushrooms for a really well-rounded flavour.
• 1 garlic clove, crushed
• 2 tsp unsalted butter. Try to find a low-fat butter for an extra health kick.
• Dash of salt and pepper to taste

Instructions

• Crack the egg into a bowl and add the chervil, tarragon and chives, along with 1 tablespoon of water and the salt and pepper.
• Gently beat the eggs, but only enough that they're broken up. Any more, and the omelet's texture will be spoiled.
• Place this aside while you prepare the mushrooms.
• Slice the mushrooms fairly thinly and add them to a heated non-stick skillet (cast iron works best) that's about 18-centimetres wide.
• Add the garlic and cook both gently until the mushrooms have softened. This should take about three or four minutes over medium heat.
• Once the mushrooms have released their juices, turn the heat up just a little and continue cooking until the juices have evaporated. This part should take about a minute, so watch the skillet carefully.
• Once the mushrooms have finished cooking, tip them into a small bowl and set them aside.
• Pat the skillet clean with a paper towel and heat it on high just for a few seconds so the pan becomes hot.
• Melt the butter evenly so the entire bottom is coated.
• Pour in the egg and herb mixture and cook it for about a minute, stirring gently with a spatula and pulling the cooked egg from the edge toward the centre to let the liquid egg flow into the pan.
• When the omelet holds together and there are no runny bits left, stop stirring and let the underside cook until it's golden-brown. This part should take about 30 seconds, so watch the top surface to see that it looks like it's just setting.
• In the middle third of the omelet, scatter the mushrooms evenly and gently so as not to disrupt the rest of the egg.
• Use your spatula to fold an outside third of the omelet in onto its centre and over the mushrooms.
• Fold the opposite third in the same way, going over onto the centre and on top of the mushrooms.
• Don't let the omelet sit at all, but rather slide it out gently and onto a warmed plate, and eat it right away while it's still hot.

This omelet is a good source of Vitamin C, magnesium, potassium and calcium, and preparing one can be a good way to try and tackle high blood pressure.