A healthy Good Food Diet brunch special

No better way to start your day! Enjoy a happy-looking omeletto (my fun name for this novel Mediterranean omelette). It is served in Spanish fashion: flat, not folded, and is crowned with a light, delicate Greek salad topping.

There is an old saying worth taking seriously: "An omelette must never wait; it should be waited for." Be sure to always treat an omelette with the respect any French invention deserves and serve as soon as it is cooked.

In an eggshell

For many years eggs were unfairly branded as the bad guys where health was concerned. They were drastically cut out of diets because of the high cholesterol content of their yolks. The facts that egg white is a great source of lean protein and that egg yolk is low in saturated fat and contains valuable vitamins A, D, E and K were completely overshadowed by the cholesterol factor.

Fortunately, this view changed a few years ago when nutritionists realised that the saturated fat and total fat in one's diet (and not so much the cholesterol intake) are in fact the big culprits linked to heart disease. Finally, eggs got the green light they deserved all along.

The Heart and Stroke Foundation South Africa advises that you can enjoy one egg a day as part of a healthy, balanced diet. If you do suffer from high cholesterol or heart problems then you should limit your intake to three eggs a week, only one at a time (i.e. don't have all three in one day; spread them throughout the week).

Omelette wisdom

Breaking new ground always involves upsetting the status quo. A saying (originally French) from days gone by speaks for itself: "You can't make an omelette without breaking eggs".

This Omeletto crowned with a Greek salad topping recipe is:

• Heart-friendly (Use one whole egg plus one egg white to make the omelette. Discard the other egg yolk. Leave out the feta cheese and the salt flakes.)
• Diabetic-friendly (Use one whole egg plus one egg white to make the omelette. Discard the other egg yolk. Leave out the feta cheese and the salt flakes.)
• Vegetarian-friendly
• Wheat-free
• Gluten-free
• Dairy-free (Leave out the feta cheese.)

HOW TO MAKE OMELETTO CROWNED WITH A GREEK SALAD TOPPING

• 2 extra large eggs (preferably omega-3 enriched eggs)
  
• 5 ml (1 tsp) water
  
• 1 ml (¼ tsp) dried rosemary or dried thyme
  
• 5 ml (1 tsp) olive oil
  
• a few crisp rocket or wild rocket leaves
  
• a few Rosa tomatoes, halved
  
• a few paper-thin slices of cucumber, halved
  
• a few paper-thin slices of red or white onion or shallots
  
• a few black olives, pitted
  
• 15 ml (1 tbsp) crumbled feta cheese
  
• salt flakes and milled black pepper to taste
  
• a little extra olive oil to drizzle over salad if need be

Method:

Step 1: Using a fork, whisk eggs, water and rosemary/thyme together, but not too much. The mixture should not become frothy.

Step 2: Heat the 5 ml (1 tsp) olive oil over high heat in a small non-stick frying pan (18 - 20 cm in diameter), swirling it round to grease the base of the pan. When hot, pour in the egg mixture. Turn down the heat to medium. Lift the sides of the omelette with a spatula or knife and tilt the pan so that some of the raw egg can get to the bottom of the pan. Cook until golden brown on the underside and just set on top (it should still be creamy). Never overcook an omelette!

Step 3: Slide the omelette onto a plate. Do not fold the omelette. Top with rocket, tomatoes, cucumber, onion, olives and feta cheese. Sprinkle with a few salt flakes and a generous grinding of black pepper. Drizzle with a little extra olive oil if preferred. Serve immediately.

Makes 1 omeletto/Serves 1.

Dalene Crafford is a professional food stylist, recipe developer, cookery team-build presenter and developer of the Good Food Diet.

Contact Dalene at This e-mail address is being protected from spambots. You need JavaScript enabled to view it or on 021 913 4457 or 082 562 9787 for:

• Food-styling for photographic shoots for advertising, cook books, print articles, etc.
  
• The development of special recipes to boost your products
  
• Team-builds customised around cooking
  
• A consultation on how to eat healthily while still enjoying great-tasting, robust food (find more information at Good Food Diet or visit www.conca.co.za for some of Dalene's recipes)
• Good Food Diet wellness cooking classes and Good Food Diet gluten-free cooking classes