Vegetable Omelets at Denny’s by Ruth Paget
The vegetable omelets at Denny’s rate as spa food in large portions with healthy side dishes at a reasonable price.
On a recent visit to Denny’s I ordered the 3-egg vegetable omelet, which is filled with fresh spinach, sautéed mushrooms, fire-roasted red bell peppers, onions, tomatoes, and Swiss cheese. Instead of the hash browns that usually come with this dish, I ordered a fresh fruit cup. The large fruit cup had quartered strawberries, red grapes, and sliced bananas. I chose two slices of whole wheat toast as my bread option. Of course, I had coffee and cream to go with this yummy meal.
I used information from USDA.gov. the National Institutes of Health, and WebMD.com to identify nutrients in this vegetable omelet and the role these nutrients play in bodily functions:
Spinach
-Vitamin C
-Vitamin B6
-magnesium
Mushrooms
-selenium
Bell Peppers
-fiber
-Vitamin C
-Vitamin B6
Onions
-fiber
-Vitamin C
-Vitamin B6
Tomatoes
-lycopene antioxidant
-Vitamin A
-Vitamin C
-Vitamin K
Swiss Cheese
-protein
-calcium
Strawberries
-antioxidants
-magnesium
-phosphorous
Red Grapes
-phosphorous
-potassium
Bananas
-potassium
-fiber
-Vitamin C
-Vitamin B6
-Magnesium
Whole Wheat Toast
-fiber
-iron
-magnesium
-protein
Coffee
-potassium
-magnesium
I used WebMd.com, the National Institutes of Health, and the Mayo Clinic websites to describe the functions of the vitamins and minerals found in the meal I ate above (listed in order of appearance in the meal above):
Vitamin C helps form blood vessels, cartilage, muscle, and collagen in bones. It is also vital healing and is an antioxidant that removes free radicals that can cause cancer from the body.
Vitamin B6 helps with normal brain development and helps keep the nervous system and immune system healthy.
Magnesium helps with protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Selenium is an antioxidant that removes free radicals that can cause cancer due to environmental conditions like pollution.
Fiber helps move waste through the intestinal tract.
Lycopene found in tomatoes is an antioxidant that removes free radicals that can cause cancer in the body.
Vitamin A boosts the immune system, helps prevent night blindness, and keeps the skin healthy.
Vitamin K is used for blood coagulation that helps blood to stop flowing when injured.
Protein serves as a building block of body tissues.
Calcium helps build strong bones.
Phosphorous is a component of bones and teeth.
Potassium helps maintain normal levels of fluid inside our cells.
Iron is a mineral needed for growth and development.
Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.
All these points about the health benefits of a vegetable omelet at Denny’s with a fresh fruit cup, whole wheat toast, and coffee with cream are sales copy to try and add a delicious vegetarian meal to everyone’s diet (with the exception of people of people who are allergic to these foods). The price may vary by location, but I thought the price of this meal at the Marina, California location was reasonable.
Bon Appétit!
By Ruth Paget, author Eating Soup with Chopsticks and Marrying France
