When it’s nippy outside and still dark at 6am, the idea of getting out of bed and heading to work, especially if you’re hosting a stuffed nose, is not too enticing. But eating a warm, antioxidant- and protein-rich breakfast will help get your circulation going, giving your brain fresh energy to chase any winter chills or blues away. To jump-start your January morning, prepare this bright, nutrition-rich rainbow chard and goat cheese omelet recipe to help you get through the last month of colder weather. You can find brilliantly colored rainbow chard at most grocery stores and farmers markets. This relative of spinach and beets is full of phytonutrients and vitamin C that keep your immune system healthy (fighting the flu?), while high levels of vitamin A promote healthy vision. Chard is also packed with vitamin K, magnesium and calcium, making sure your bones stay strong.
Keep your heart healthy and go for organic, free range eggs for your omelet, which contain 1/3 less cholesterol than commercially raised eggs, and are also chock-full of omega-3 fatty acids and cancer risk reducing beta carotene. Don’t forget the goat cheese, which has more protein, calcium and probiotics than cow’s milk cheese, is easier to digest and actually boosts your metabolism. Need we say more?
This recipe doesn’t take long to prepare, but chop your vegetables the evening before and store in the fridge if you tend to be rushed in the mornings. Use goat milk if you are mildly lactose intolerant, or substitute water for milk and omit the cheese if you are highly lactose intolerant.
Makes 2 medium omelets
2 tablespoons organic olive oil or safflower oil
¼ cup organic onions, chopped
1 organic garlic clove, minced
¾ cup organic rainbow chard, chopped
3 medium organic eggs
2 tablespoons organic goat milk or organic cow’s milk
dash of organic lemon juice
½ teaspoon salt
½ teaspoon paprika
black pepper to taste
¼ organic goat cheese
parsley for garnish (optional)
Heat a medium size pan and add the olive oil, turning your burner to the medium setting. Once the oil is hot, add the onions and garlic, sweating them until they are soft and slightly browned. During this time you can prepare your egg mixture by first whisking the eggs in a bowl, adding the milk, lemon juice and spices, and mixing them in.
Getting back to the stove, turn your burner to a slightly lower setting, add the chard and cover the pan for 1 minute. Transfer the cooked veggies into a bowl and replace the pan on the stove. Pour the egg, milk and spice mixture into the pan and make sure that the burner is set to no higher than medium. Cook for 2-3 minutes until the bottom begins to set, using a spatula to lift the edges so that the uncooked mixture can flow to the bottom of the pan.
Turn the burner to a low setting, add the onions, garlic and chard evenly on the egg mixture, letting it cook for another 30 seconds – 1 minute. Sprinkle the goat cheese on top, let it melt and with a spatula fold the omelet in half. Serve immediately if you like a runnier omelet, or let cook for another minute if you like a firmer omelet.
Images: David Christian