Dental Blog

The Perfect Breakfast for Strong Bones

Tuesday, September 20, 2016

When it comes to building strong bones and healthy teeth, the two most important nutrients are calcium and vitamin D. Calcium, a mineral, is the main building block of teeth and bones, but your body also needs vitamin D to absorb the calcium from the foods you eat. Want to get as many nutrients as possible when you start your day? Try this great omelet recipe!

Veggie Omelet for Healthy Teeth & Bones


  • 2 eggs
  • 2 tablespoons milk
  • 2 tablespoons butter
  • 1 cup fresh mushrooms, chopped
  • 1 teaspoon fresh garlic, chopped
  • 1 cup fresh spinach leaves
  • 1/3 cup red or green bell pepper, chopped
  • 1 slice provolone cheese
  • 2 tablespoons feta cheese crumbles

Combine the eggs and milk in a bowl and beat with a fork or whisk until smooth. Add salt and pepper to taste.

Melt 1 tablespoon of butter in a non-stick skillet on medium-high heat. Add mushrooms and garlic to skillet and cook until mushrooms are browned and softened, 2 to 3 minutes. Add spinach and bell peppers and continue to cook for another couple minutes until spinach is wilted. Remove veggies from skillet and keep warm.

Melt the other tablespoon of butter in the same skillet, and then pour in egg mixture. Cook for a couple of minutes or until the eggs are firm and cooked through.

Sprinkle the veggies over half the omelet and top with provolone cheese. Remove from heat, fold one side of the omelet over the over and sprinkle the feta crumbles on top. For an extra helping of calcium, serve with calcium-fortified orange juice.