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Spicy spinach and ham egg white omelet

Spicy spinach and ham egg white omelet

Recipe by Lee Herman (macbikegeek)

Simple omelet using egg whites to make this suitable for a diabetic diet and for a low FODMAP diet.

Easy stars

Prep time: 10 minutes

Cook time: 6-10 minutes

Total time: 16-20 minutes

Yield: 1 omelet

Calories per serving: 239

Fat per serving: 10 grams


  • 9 tablespoons
    egg whites
  • 2 ounces
    ham chopped
  • 1 ounce
    baby spinach
  • 1 ounce
    monterrey jack cheese
  • 1/2 teaspoon
    red pepper flakes
  • 1/4 teaspoon
  • 1/4 teaspoon
  • 1/4 teaspoon
  • 4 second spray
    non-stick cooking spray

Cooking Directions

  1. Chop ham into small chunks/pieces

  2. Chop baby spinach into small pieces

  3. Shred cheese and keep separate

  4. Froth egg whites in a bowl with fork or egg whisk

  5. Heat omelet pan on high heat for a couple minutes and spray with cooking spray

  6. Pour egg whites into omelet and gently roll pan to get edges of omelet part way up the edge of the pan

  7. Reduce heat to medium high and use the spatula to separate the edges from the pan as the egg whites cook solid out the outside.

  8. Continue to roll the pan to get more layers of egg white on the edges of the omelet and use the spatula to tease the omelet away from the pan so it slides freely

  9. Add the ham and spinach. Sprinkle the cheese over the top. Sprinkle the spices over the cheese.

  10. When the egg white cooks through to the surface, make sure the omelet is sliding freely in the pan.

  11. Tilt the pan over the plate to let the omelet slide out, tilting the pan almost upside down to fold the omelet in half as it slides on to the plate.

~ in a café…Opinions? :)

No WiFi. Talk to each other.

I’m a big fan of WiFi, but I totally get this. We pretty much have electronic-free dinners at home with exceptions when we all feel the need to look something up during a discussion.

Zen Foods

Posted on

There is something wonderful about our co-op having a Zen Foods section!


What Wires Will Never Replace

Amber Naslund, aka AmberCadabra, Social Media and Marketing Adventurer, absolutely nails the need for real world connection in our lives on her Altitude blog:    

For as much as I am an advocate of the power of connecting and humanizing people online, I hope businesses never lose sight of the things that can’t ever be replaced through a computer screen. The tools are the gateway, but the most human elements of people – and the most enduring connections – will be found offline.

Perfectly said and true for any context, not just for business!

Death to paper!

Today marks the next stage in my war on paper: my new ScanSnap S510M scanner arrived. Galvanized by reading “Palimpsest: the guide to a (mostly) paperless life” on 43 Folders, I ordered the scanner from Amazon last week. It arrived this afternoon, complete with 4 CDs of software (ScanSnap Manager, Cardiris 3, ABBYY FineReader and Adobe Acrobat 8 Professional (while some of these are 1 release behind, it is quite a suite of software). These give support for managing scanning activity, scanning business cards directly into the Mac Address Book, Optical Character Recognition (OCR) to make searchable text and full PDF editing capability. This is a really fast sheet feed scanner (up to 50 pages) that scans both sides of the paper in a single pass.

I’m a long time DevonThink Office Pro user, so I get the full benefit of the ScanSnap and the included software, combined with one of the best tools for organizing all kinds of documents and information. DevonThink Office Pro integrates tightly with the ScanSnap so documents can be scanned directly into DevonThink. 

In the normal course of things, I am drowning in paper. I truly hate having paper to file: too much time, too much space taken up and not searchable. When I lived on the road for a couple years (commuting to Michigan from Colorado, full-time), I eliminated paper from my work routine pretty successfully. But not all of my life is electronic, so having the scanner and tools to get the paper stored digitally instead of physically will be a huge improvement in my life, my desk and my productivity.

A few documents (torn-out magazine pages, various color and black and white documents, a 3 page fax and a little piece off the surface of the scanner box with the bar codes) all have been scanned and OCRed, so I am now confident that my workflow will go fine. Still have the flat bed scanner for bulky items but it won’t see much paper now!

Bonus note: Fujitsu has a $50 rebate for units purchased by 12/31/2008.

Vote for Obama

The Smell of Fall

I went outside this morning in my robe to discover the temperature and was greeted with the smell of fall. We have had an unusual autumn this year – the deciduous trees actually turned colors before starting to lose their leaves. Today was the first time I noticed the crisp smell of autumn. It is hard to describe – a special freshness in the air, different from any other time of year. A wonderful start to the day, another beautiful day of sunshine in the desert.

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