Swiss chard omelette

The whole Swiss chard leaf is used in this omelette. Because fibre is essential for a healthy dietary, reserved stems from other chard leaves are added to bulk up the fibre content.

Swiss chard omelette

Fibre is a complex carbohydrate composed of a sugar molecule attached to other non-sugar molecules. Most dietary fibre is indigestible. Of that portion which is soluble, the carbohydrate released is not the type that provides energy. Rather, it is pectin, which is good for your heart.

            Yield: 1 omelette

Clockwise: Swiss chard leaf and
 sliced stalks, eggs, garlic,
and celeriac stalks

Ingredients:

1 Swiss chard stalk 

2 celeriac stalks, leaves intact

1 garlic clove, peeled, minced

small handful chopped Swiss chard stalks

2 eggs, whipped

2 tablespoons tomato salsa

2 tablespoons tomato paste

        ¼ teaspoon ghee

¼ teaspoon coconut oil

1 tablespoon Balkan yoghurt

Preparation:

1. Wash and spin dry vegetables. 

2. Remove central stalk from Swiss chard leaf. Clean 3 or 4 other Swiss chard stalks. Thinly slice Swiss chard stalks to produce a quantity of about 1 cup. Reserve.

3. Slice celeriac stalks and leaves in the same manner. Reserve.

4. In a non-stick saute pan over low heat, cook minced garlic in melted ghee and coconut oil until it releases fragrance ( about 1 minute). Add sliced Swiss chard stalks and celeriac stalk slices. Saute for about 5 minutes.

Swiss chard stalks, celeriac stalks, and garlic in saute pan

5.Raise heat to medium. Pour in whipped eggs. 

6. Slice Swiss chard leaves crosswise into 1 cm. (½-in.) strips. In a separate pot with steaming basket, lightly steam slice chard for about 1 minute. Remove from heat. Place steamed Swiss chard slices in a separate covered bowl.

Sliced Swiss chard leaf

7. Cook omelette until egg is almost set. Slide a spatula around the rim of the omelette to prevent adherence. Shake the pan to ensure that omelette is loose. Flip omelette over to cook the top side for a few minutes. 

Flip omelette over again. Spread steamed Swiss chard over half of the omelette. Fold the uncovered omelette half over the steamed Swiss chard. Lift onto a serving plate.

8. Add salsa to tomato paste. Stir. Add tomato paste and yoghurt to serving plate.

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Beet greens and celeriac greens smoothie

Beet greens, celeriac greens, and Kiwi fruit are pureed with apple and lime in this nutrient-dense smoothie. You can either stop there, or make a small, fresh and complete meal of it by adding olive oil and tofu.

Beet greens, celeriac greens, Kiwi fruit, Granny Smith apple
and lime                             

                                                                           Yield: 1 large smoothie or 2 small smoothies

Ingredients:

1 bunch of fresh beet greens, excluding stalks, chopped

1 bunch of fresh celeriac greens including stalks, chopped

1 Kiwi fruit, peeled, chopped

½ Granny Smith apple, unpeeled, seeds and seed case removed

½ lime, peeled, chopped
¼ cup water

1 teaspoon extra-virgin olive oil

¼ cup smooth tofu

Preparation:

1. Wash the fruits and vegetables. 

2. Spin the greens prior to chopping them into chunks about 2.5 cm. (1 in.) wide.  Put them into a blender.

3. Peel and chop Kiwi into chunks. Add to blender.

4. Halve Granny Smith apple. Remove core and seeds. Chop one half into chunks and add to blender.

6. Halve lime. Score the pulp, then cut it away from the peel using a sharp paring knife. Add pulp to blender. If you wish to consume only the vegetables and fruits, add the water at this point, and puree. Otherwise, proceed to step 7.

Beet greens and
celeriac greens smoothie

7. Add remaining ingredients.  Pulse on 'High' until pureed.

Beet greens, celeriac
greens and tofu
smoothie

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