Omelette

Omelet:
Sauté onion and celery in rapeseed oil, season with black pepper and rosemary.
Add chopped zucchini, (add more black pepper). Add a small splash of white wine vinegar. Let it simmer on low heat, stirring occasionally.
Make an omelet and season it with black pepper and herbs, such as basil and parsley. Add a little salt.
Fold the omelet and leave the vegetables inside.

Add currants to the dish.
(Calvados preserves the currants, and they taste pleasantly tart without sugar.)

A medium-sized egg contains about 70 kcal, 7 g of protein, 5 g of fat and a wealth of vitamins and minerals, making it a versatile and nutritious food.

- Macronutrients
A medium-sized (approx. 55 g) egg contains about 7 grams of high-quality protein, which contains all the amino acids essential for humans, making it an excellent source of protein for maintaining and growing muscle mass.
There is about 5 grams of fat, of which about two-thirds is unsaturated, soft fat and one-third is saturated, hard fat.
There are very few carbohydrates in an egg, so it is also suitable for low-carb diets. The energy content is about 70–75 kilocalories per egg.

- Vitamins and minerals
An egg contains almost all the vitamins essential for humans, except vitamin C. Important vitamins include: Vitamins A, D and E (fat-soluble)
B vitamins, especially B12, B2 and folate (water-soluble)
Biotin and pantothenic acid, which support the well-being of hair, skin and nails.

- Of the minerals, eggs are rich in phosphorus, selenium and iodine, which support bone and metabolic function.

- An egg yolk contains approximately 186–200 mg of cholesterol. According to studies, moderate consumption of eggs (1–2 eggs per day in healthy adults) does not usually significantly increase blood cholesterol levels, and it can even improve the level of good HDL cholesterol. The effect of cholesterol varies from person to person, and in about a third of people, dietary cholesterol can raise LDL cholesterol more than LDL cholesterol.

- Choline is an important nutrient for the function of the nervous system and brain, especially fetal development and memory functions.
............................................................................................

Celery is a low-calorie, high-fiber vegetable that contains significant amounts of vitamin K and C, potassium, folate, and antioxidants.

Health benefits:
- Digestion and gut health: Its high fiber content promotes bowel function and may help prevent constipation.

- Antioxidants and inflammation reduction: Celery contains flavonoids and polyphenols, such as apigenin, which protect cells from oxidative stress and may reduce inflammation.

- Heart and vascular health: Potassium and other electrolytes support blood pressure and heart function.

- Weight management: Low in calories and high in fiber, it provides a feeling of fullness and supports weight management.

Celery is therefore a nutritious and versatile vegetable that supports digestion, heart health, and provides antioxidants, while being low in calories and easy to add to your daily diet.

Nutritional values (per 100 g of raw celery)
Energy: about 16 kcal
Water: 95–96 g
Protein: 0.7 g
Fat: 0.2 g
Carbohydrates: 3 g
of which sugars: 1.3 g
Fiber: 1.6–1.8 g
Vitamins:
Vitamin K: 29.3 µg
Vitamin C: 3.1 mg
Folic acid: 36 µg
Minerals:
Potassium: 260 mg
Calcium: 40 mg
Magnesium: 11 mg
Sodium: 80 mg

Egg 100 g:
Nutrient Target
Energy kcal 134.1 kcal 7%
Energy kJ 561.4 kJ
Fat 9.2 g 13%
Saturated 2.4 g 11%
Monounsaturated 3.6 g 11%
Polyunsaturated 1.3 g 8%
Carbohydrate 0.3 g 0%
Sugar 0.3 g 1%
Protein 12.6 g 13%
Salt 0.3 g 6%

Vitamin Target
Vitamin A (RAE) 236.8 µg 34%
Thiamine (B1) 0.1 mg 10%
Riboflavin (B2) 0.4 mg 31%
Vitamin B6 0.1 mg 12%
Vitamin B12 2.3 µg 113%
Vitamin D 2.2 µg 22%
Vitamin E 1.9 mg 23%
Folate (Vitamin B9) 58.3 µg 19%
Niacin (Vitamin B3) 0.1 mg 1%

Mineral or Trace Element Target
Phosphorus (P) 210.0 mg 35%
Iodine (I) 42.3 µg 28%
Potassium (K) 130.0 mg 4%
Calcium (Ca) 57.0 mg 7%
Copper (Cu) 0.1 mg 6%
Magnesium (Mg) 13.0 mg 5%
Sodium (Na) 110.4 mg
Iron (Fe) 1.7 mg 11%
Selenium (Se) 33.0 µg 66%
Zinc (Zn) 1.4 mg 20%