Spring Omelette Recipe


What a winter!  All across the country, Canadians are anxiously awaiting the arrival of spring!  We can’t wait to say so long to snow and ice, turn down the thermostat and open the windows to fresh air and sunshine.  The sun is a great source of vitamin D, which is essential to our bodies, but did you know that vitamin D is also beneficial to your eyes?  Recent studies have shown that vitamin D may reduce the risk of developing age-related macular degeneration. We aren’t suggesting you go outside without sunglasses, in fact we recommend that you wear sunglasses whenever you are outdoors.  Instead you should be including lots of vitamin D-rich foods in your meals to benefit from this nutrient.

Here is a recipe filled with delicious ingredients that contain plenty of vitamin D along with many other important nutrients.  Quick and simple to prepare, it is a perfect meal for breakfast, lunch or dinner.


4 eggs
2 cups of tightly packed baby spinach, washed
2 tablespoons low-fat milk
2 tablespoons butter or extra virgin olive oil
2 tablespoons Parmesan
Sea salt & pepper
Optional: chopped green onion and/or fresh herb of your choice


1. Add the washed spinach to a pan over medium-high heat and cook until wilted. No need to add butter or oil, the water that remains on the leaves after washing will suffice.

2. Remove the spinach from the pan, allow it to cool then squeeze out any remaining liquid. Chop the spinach and salt and pepper to taste.

3. Break the eggs into a bowl and beat until they are frothy. Salt and pepper to taste, then add the milk.

4. Heat the butter or oil in a non-stick pan over medium-high heat. When the pan is hot, pour in the eggs. Swirl the pan to evenly distribute the egg in the pan. Lift up the edges of the omelette with a spatula to let the eggs run underneath.

5. When the eggs start to set, add the spinach, Parmesan cheese and any other topping you have decided to add.

6. Fold one side of the omelette over the other. Cook for a couple more minutes.

7. Slide the omelette out of the pan and into a plate.


CARP members receive exceptional benefits at IRIS:

  • $150 towards any complete pair of prescription eyewear (frame and lenses valued at $250 or more) or prescription sunglasses
  • $50 towards the purchase of an annual supply of contact lenses
  • $50 towards non-prescription sunglasses valued at $100 or more
  • $500 towards vision correction procedures at our ophthalmology clinic in Laval, Quebec
  • $25 towards the purchase of 3 or more bottles of Eye Omega Benefits 240 Gel Caps

Register with CARP and receive your IRIS Benefits. Visit www.carp.ca.