fibre-packed greens

fibre-packed greens
serves 2

Someone requested a high fiber dish for the class. So I researched the highest fibre veg. Surprisingly avocado and flax seeds (linseeds) came up trumps. No surprises that leafy greens supply heaps of fiber as well.

Onions are interesting because they contain lots of innulin – a soluble fiber that works as a ‘pre-boitic’. This means to good bacteria in our guts like eating it so it’s great for digestive health.

2 onions, sliced into 1/2 moons
1 large bunch greens – I used silverbeet (chard)
1 avocado, optional
1 lemon
2 tablespoons ground linseeds (flaxseeds)

1. Heat a large skilled or frying pan on a medium heat. Add a generous lug of olive oil and the onions.

2. Cook onions, stirring occasionally for 7-8 minutes or until softened and a little brown.

3. Wash greens well and chop crosswise into ribbons about 1cm (1/2 in) thick. Add to the pan and cover with a lid.

4. After 2 minutes, stir the greens then recover and cook for another 2-4 minutes or until greens are wilted and tender.

5. Remove from the heat and season with salt, pepper and a little lemon juice.

6. Scoop avocado flesh into chunks, if using and scatter over along with the flax seeds.

prepare ahead?

The greens are great prepared ahead. Just wait until the last minute to add the avocado or it will brown.

leftover potential

Greens will keep for a week or so in the fridge but the avocado won’t fare that well.

variations for fun

carnivore – skip the avocado and serve as a side to roast chicken or grilled chicken breast. Or a really good steak.

avocado-free – I have friends who struggle with the thought of avocado in warm dishes. If you’re one of those people, feel free to replace the avocado with a generous handful of roast almonds or some chunks of parmesan or goats cheese.

more substantial – toss in a drained can of lentils or beans.

different greens – This is a great method for cooking pretty much any green. The onions add a sweet complexity that is a little unexpected. Feel free to try it with kale, collard greens, mustard greens, spinach or cavalo nero.

can’t find flax seeds – skip or replace with sunflower or sesame seeds.

problem solving guide

gritty – It’s important to be super vigilant when washing your greens as they like to harbour bits of dirt and no-one likes gritty greens.

bland – remember to be generous with the seasoning and don’t forget the lemon juice to freshen things up.

too tart – be careful with the lemon juice. I’ve often ruined a perfectly good dish of greens by being too generous with the lemon juice and living to regret it.

greens tough / difficult to chew – different greens vary in texure. Some need quite a bit of cooking to soften them. Good idea to sample some before you take them off the heat to make sure they’re cooked to your liking. Cutting tough greens more finely can also make a massive difference.

short on time? – skip the onion all together. And chop the greens as finely as possible to minimise their cooking time.

serving suggestions

I’m happy to eat this straight from the pot. It’s also great as a side dish with or without the avocado.

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