Brussels Sprout and Gruyere Frittata

This Brussels sprout and gruyere frittata is a delicious and healthy way to get a serving of vegetables at breakfast!

This Brussels sprout and gruyere frittata is a delicious and healthy breakfast!

When counselling patients, I’m not a big fan of “rules”. Rules aren’t fun, especially if they’re telling you not to eat something. I don’t work that way. So instead I like to focus on adding in foods like vegetables in enjoyable ways.

But again, I don’t like to go by rules like “eat vegetables at every meal.” Because, I get it, don’t usually like vegetables at breakfast either. I eat oatmeal almost every day and sorry, I’m not hiding spinach or zucchini or whatever else in there (although, pumpkin spiced oatmeal is pretty delicious).

This Brussels sprout and gruyere frittata is a delicious and healthy breakfast!

But if you’re a savoury breakfast fan, frittatas can be a great way to get in some vegetables in your morning meal. And the possibilities are endless! All you need is the basic formula (I like 8 eggs + 1.5 to 2 cups vegetables + 1/2 to 1 cup cheese) and you can customize from there.

This frittata uses shredded Brussels sprouts, which you saute first until they start caramelizing to bring out their flavour. I like either gruyere or white cheddar paired with Brussels sprouts, but especially gruyere for its toasty flavour. I also  add parmesan to the egg mixture to up the cheesy factor. High five for a fast, easy, cheesy breakfast!

This Brussels sprout and gruyere frittata is a delicious and healthy breakfast!

Brussels Sprout and Gruyere Frittata
Prep time
Cook time
Total time
This Brussels sprout and gruyere frittata is a delicious and healthy breakfast!
Yield: 4 servings
  • 8 large eggs
  • 2 tbsp parmesan
  • ¾ cup shredded gruyere, divided
  • ¼ tsp table salt
  • ¼ tsp pepper
  • 1 tbsp olive oil
  • 1 shallot, sliced
  • 2 cups shredded Brussels sprouts
  • 1 clove garlic, minced
  1. Preheat the oven to 400F and place a rack in the middle to upper middle spot.
  2. In a medium bowl, whisk together the eggs. Stir in the parmesan, gruyere, salt, and pepper and set aside.
  3. Heat up the olive oil in a small cast iron skillet or other ovenproof skillet. Add the shallot and Brussels sprouts and saute over low heat, until the shallots are soft and the Brussels sprouts start to caramelize. Add the minced garlic and saute for 30 seconds.
  4. Pour the egg mixture into the pan and make sure the vegetables are evenly distributed. Cook for about 1 minute, until you see the edges start to set.
  5. Place skillet in the oven and bake until the eggs are set, about 15 minutes.


Filed under recipe

Separating Self Worth From Food Choices

The more I practice as a dietitian, the more passionate I become about promoting body positivity, feeling good about ourselves, and taking the focus off of weight. I’d like to introduce more posts exploring these topics to this blog, starting with today’s post about separating self worth from food choices. Let me know what you think about me doing more posts on these topics!

Separating Self Worth from Food Choices

Men’s locker room talk got a lot of attention in this past year. Well, if by “locker room talk” you mean sexual harassment. But that’s a whole other can of worms.

Anyways, today I wanted to chat about women’s locker room talk. Which all too often consists of diet talk and detox talk. I think subconsciously, the reason I never shower at the gym and prefer to shower at home is so that I can get in-and-out of the women’s locker room as fast as possible and thus avoid hearing these conversations.

I wasn’t fast enough one day this week though because I caught a snippet of a conversation between two students catching up on their weekend. Starting with:

“I was so bad…”

Ugh, I HATE that phrase. I mean, did you murder someone? Did you rob a convenience store? No? Oh, you just ate a few slices of pizza or went out for a McFlurry?

That doesn’t make you bad! Just as choosing green smoothies and tofu stir fries doesn’t make you good. We need to start separating our self worth from our food choices. We are more than what we eat!

And I’m not trying to be all holier than thou here because – believe me – I’ve been there. I think if someone said they hadn’t, they’d be lying. We are all exposed to these ways of thinking from a young age so of course those thoughts are going to infiltrate our own. But having these thoughts on any kind of regular basis can be destructive. I remember in 10th grade some girls in my class decided they were being “good” by skipping lunch every day, so I thought I needed to be “good” and do that too. Well, all that came of that was incessant hunger pangs through my afternoon classes, barely enough energy to walk home at the end of the day, and an all out binge when I got home. Healthy? Not at all.

The good news: these ingrained thought patterns can be changed, and it starts with awareness. Next time you have one of these kinds of thoughts, recognize it – and replace it. Instead of “I’m being bad”, think about how much you’re going to enjoy your [insert food here] and make the decision to mindfully eat it. Way more fun than beating yourself up, right? Keep on thinking this way and over time, those negative thoughts will be powerless.

How do you deal with these kinds of thought patterns? 


Filed under nutrition

2017 Cook My Books Challenge: January

This is my cookbook case.


Plus another shelf. Plus another box at my parents’ house that I can’t find room for here. Plus some cookbooks that can be found on my coffee table and bedside table at any time.

I realized after receiving 3 more cookbooks for Christmas that my collection is getting kind of out of hand for our small condo. And what’s worse is that most of them sit collecting dust on the shelf. Come Thursday nights when I start meal planning for the next week, it’s so much easier to just look up ideas online rather than scour through my cookbooks.

So I’ve given myself a challenge for 2017:

This year I will cook at least 3 recipes per month from my cookbooks and post a recap at the end of each month!

I feel like this is pretty doable – and I actually already surpassed it by making 4 recipes from my cookbooks in January! Here’s what I made:


1. Sweet Potato, Chickpea, and Spinach Coconut Curry from Oh She Glows Everyday by Angela Liddon

This was a great easy dinner that was also boyfriend approved (which doesn’t often happen with meatless dinners)! And unlike some curry recipes, the ingredients were fairly simple and easy to find in your regular grocery store.

Unfortunately we ate this too quickly before I could get a good picture – a testament to how good it was!

2. Florentine Bean Soup from Refresh by Ruth Tal and Jennifer Houston

This made leftovers for days! It was a little bland, but tasted 100x better when I added Herbamare to it. And it was packed full of nutrition with three kinds of legumes, barley, and a healthy dose of greens in there!


3.Roasted Butternut Squash with Grilled Halloumi and Dukkah on Massaged Kale from My New Roots by Sarah Britton

This is easily my favourite dish I’ve made so far in 2017. I mean, anything with halloumi is usually amazing. Have you tried halloumi yet? It’s the most amazing Mediterranean cheese that has the saltiness of feta but a firm, sliceable texture. It’s best when you grill or pan fry it first, which gives it such an addictive quality! Anyways, it worked perfectly in this salad with the flavours of lemony kale, mint, dukkah, and squash.


4. Chicken Tikka Masala from Jamie’s Food Revolution by Jamie Oliver

I’m a total Indian food newbie – I’ve never even been to an Indian restaurant because of my nut allergies. So when Andrea and I got together to cook dinner, I suggested Jamie Oliver’s chicken tikka masala. Jamie says in his cookbook that this is more of an Anglicized version of the dish, and Andrea agreed it wasn’t like the tikka masala she orders at Indian restaurants. But we both still liked it, and I found it got even better after a day in the fridge! It’s a more time consuming recipe since it calls for making your own tikka masala paste from scratch, but that just made it all the more enjoyable.


Anyone want to join in this challenge with me?! What was the last cookbook recipe you made?


Filed under cookbook