Breakfast is one of the most important daily meals, influencing energy levels and overall health. Milk tea is known for its energizing properties, as it contains antioxidants and supports digestive health. Meanwhile, an omelette sandwich is rich in protein and essential vitamins, helping to build muscles and improve body functions. Additionally, dark chocolate adds a delicious flavor and offers health benefits, such as promoting heart health. Monitoring calorie intake and nutrients is essential to get the most out of this meal.

Omelette Sandwich Recipe

Ingredients:

• Vegetable oil (as needed)
• 1 medium onion, finely chopped
• 1 bell pepper, chopped (any color can be used)
• 1 tomato, chopped
• 2 large eggs
• Salt (to taste)
• Black pepper (to taste)
• Thyme (optional)
• 1-2 tortilla bread
• Cheese (optional)

Instructions:

Heating the Pan:

1. Place a non-stick pan over medium heat.
2. Add an appropriate amount of vegetable oil to the pan. Wait until the oil is hot (you can test this by adding a small piece of onion—if bubbles appear around it, the oil is ready).

Cooking the Onion:

3. Add the chopped onion to the heated pan.
4. Stir using a wooden or silicone spatula. Continue stirring for 3-4 minutes until the onion becomes translucent and soft, enhancing the flavor.

Adding the Vegetables:

5. Once the onion is softened, add the chopped bell pepper and tomato to the pan.
6. Stir for an additional 2-3 minutes. The vegetables should become tender but not completely mushy, maintaining their texture and flavor.

Preparing the Egg Mixture:

7. In a small bowl, crack the two eggs and add salt, black pepper, and thyme.
8. Use a fork or whisk to mix the eggs thoroughly until well combined.

Cooking the Omelette:

9. Pour the egg mixture over the cooked vegetables in the pan, ensuring even distribution.
10. Let the mixture cook over medium heat for 3-4 minutes or until the eggs start to set. Lower the heat slightly if the eggs cook too quickly.

Flipping the Omelette:

11. When the edges start to firm up, use a wide spatula to gently lift the sides.
12. Carefully flip the omelette or tilt the pan slightly to help it fold over. Cook for an additional minute until the other side is fully cooked.

Assembling the Sandwich:

13. Once the omelette is fully cooked, carefully place it on the tortilla bread. If desired, add cheese slices on top before rolling.

Wrapping the Sandwich:

14. Fold the bread or roll it tightly to secure the filling inside.

Toasting the Sandwich (Optional):

15. For a crispy texture, place the sandwich back into the pan (adding a little oil if necessary) and toast for one minute on each side until golden brown.

Serving:

16. Serve the sandwich hot with a cup of milk tea or your favorite drink, and enjoy a delicious and healthy breakfast!

Milk Tea Recipe

Ingredients:

• 2 cups of water
• 2 teaspoons of black tea (tea bags can be used)
• 1 cup of milk (whole or low-fat milk, as preferred)
• Sugar to taste (optional)
• 30g dark chocolate (preferably in pieces or grated) (optional)

Preparation:

Boiling the Water:

1. In a pot, bring 2 cups of water to a boil over medium heat.

Adding the Tea:
2. Once the water boils, add 2 teaspoons of black tea.
3. Let the tea simmer for 3-5 minutes, depending on the desired strength.

Adding the Milk:
4. After the boiling time, add 1 cup of milk to the mixture.
5. Allow the mixture to boil again until well combined.

Sweetening the Tea:
6. Add sugar to taste and stir well until dissolved.

Adding Dark Chocolate (Optional):
7. Add 30g of dark chocolate to the tea and stir until it fully melts into the mixture.

Straining and Serving:
8. If using loose tea leaves, strain the tea before serving. You can use a small strainer to remove any tea leaves.
9. Serve the milk tea hot with dark chocolate pieces as an extra garnish if desired.

Additional Tips

• You can customize your omelet sandwich by adding ingredients you love, such as smoked meat or sausages.
• Use different types of cheese for a rich taste, like feta or cheddar.
• Try adding sauces such as hot sauce or ketchup before rolling the sandwich.

Serving Ideas

• Serve the sandwich with a simple green salad or avocado slices for extra nutrition.
• Try serving milk tea with oatmeal cookies or chocolate cake as a light snack.

Best Dark Chocolate Brands Available in Stores:

1. Lindt Excellence Dark Chocolate:
   • Available in major supermarkets worldwide, known for its high quality and rich flavor.
2. Ghirardelli Dark Chocolate:
   • Found in many countries and considered an excellent choice for chocolate lovers.
3. Green & Black’s Organic Dark Chocolate:
   • A well-known brand offering organic chocolate with a distinctive flavor, available in health food stores.
4. Cadbury Darkmilk:
   • A good option for those who enjoy a mix of milk and dark chocolate, available in many countries.
5. Endangered Species Dark Chocolate:
   • Features natural ingredients and offers multiple flavor options.

Tip:

When choosing dark chocolate, look for one with at least 70% cocoa to get the most health benefits. Always check the labels for options free from unwanted additives.

Frequently Asked Questions

1. What are the benefits of milk tea compared to other types of tea?
Milk tea combines the benefits of black tea and milk nutrients. Black tea is rich in antioxidants like flavonoids, which help improve heart health and reduce inflammation. Milk provides protein, calcium, and vitamins that support bone health. This combination helps boost energy and keeps you full longer.

2. Can milk be replaced with plant-based milk like almond or coconut milk?
Yes, plant-based milk like almond milk or coconut milk can be used instead of regular milk. These alternatives add a unique flavor and are suitable for those following a vegan diet or those with dairy allergies. Choose unsweetened versions for better health benefits.

3. What other vegetables can be added to an omelet sandwich?
You can add a variety of vegetables such as spinach, zucchini, mushrooms, carrots, or broccoli. These vegetables enhance the meal’s nutritional value and add new flavors.

4. How can leftover sandwiches be stored?
Store leftover sandwiches in an airtight container in the refrigerator for up to 2-3 days. For the best taste, consume them within two days. When reheating, use a pan or oven for a crispy texture.

5. Can milk tea be made cold?
Yes, you can make cold milk tea by preparing it the usual way, then letting it cool. Add ice, milk, and sugar as desired. Additional flavors like cinnamon or vanilla can also be included.

6. What are healthy sugar substitutes for tea?
You can use honey, stevia, or maple syrup as healthier alternatives to sugar. These substitutes provide sweetness without adding too many extra calories.

7. How can omelet flavor be improved with different spices?
You can add paprika, cumin, or ground coriander to enhance the omelet’s flavor. Fresh herbs like parsley or dill can also give a refreshing touch.

8. Can omelet sandwiches be prepared in advance and stored?
Yes, omelet sandwiches can be made in advance. Just make sure they cool completely before storing them in the fridge. When serving, reheat them in a microwave or pan for the best taste.

Nutritional Values and Benefits:

Nutritional values for all ingredients in the omelet sandwich:

• Milk Tea (90 kcal)
  • Benefits: Contains antioxidants that support digestive health.
• Omelet Sandwich (227 kcal)
  • Eggs (2):
    • Calories: 140
    • Protein: 12g
    • Vitamins: Vitamin B12
    • Benefits: Supports muscle growth and brain health.
  • Onion:
    • Calories: 40
    • Benefits: Promotes heart health and contains antioxidants.
  • Bell Pepper:
    • Calories: 30
    • Benefits: A good source of Vitamin C, which supports immunity.
  • Tomato:
    • Calories: 20
    • Benefits: Contains lycopene, a powerful antioxidant.
• Dark Chocolate Square (55 kcal)
  • Benefits: Rich in antioxidants, helps improve heart health and mood.

Total Calories for the Meal: 372 kcal.