healthy vegetable or meat omelet

Ingredients

• 3 cloves mince 2 or 3 according to size of clove and taste
• 1 t teaspoon according to taste (i use sea salt) & fresh ground pepper
• 12 large acramble with s&p i'm able to use farm fresh
• 1 large diced onion
• 1 cup frozen peas & or mixed vegetables
• 3 tablespoons wheat germ
• 1/2 cup sunflower seeds (non-salt, raw)
• 4-5 slices white american or muzzarella cheese
• 1/2 cup extra virgin olive oil
• 1 pound 85% fat freeground chuck or higher grade
• 1 teaspoon hot sauce or hot crushed pepper (optional)
• HEALTHY MEAT OR VEGAN OMELET