Tag Archives: breakfast

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
 
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This Brussels sprout and gruyere frittata is a delicious and healthy breakfast!
Author:
Yield: 4 servings
Ingredients
  • 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
Instructions
  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.

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Spiced Pear Oatmeal

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

As a dietitian, people often assume that I eat the “perfect” diet, whatever that is.

And then I laugh at them.

“Ugh I ate so much crap this weekend. But you can’t relate to that, can you?” “Well last night I had – cover your ears, Chelsea – takeout pizza for dinner.” “It must be easy for you, but I find it hard to eat enough vegetables.”

These are all things I’ve heard from patients, friends, and family members… and I can totally relate to all of them! I don’t always eat enough vegetables. I eat out at restaurants frequently and don’t always order the healthier options. I sometimes cook with too much butter. I overeat in social situations. I love dessert.

In the grand scheme of things, I aim for balance, but my diet definitely ebbs and flows with the seasons. This season is currently a little off balance with Thanksgiving, birthday parties, dinners out, and a Toronto trip with my sister taking up my weekends. And hey, that’s life!

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

That being said, it always feels SO good to return to nutritious meals and a regular meal pattern after weekends like that – especially breakfast time. I know the latest research doesn’t necessarily support the idea that breakfast is the most important meal of the day, but I still live by that motto. There’s nothing that makes me feel better than starting off the day with a healthy breakfast!

Those of you who have been reading me for a while know I’m oatmeal obsessed. I could eat oatmeal for breakfast every day, always switching up the mix ins and toppings to keep it interesting. My latest favourite is this spiced pear oatmeal that I’ve been loving with local Ontario Bartlett pears. With the warm flavours of cinnamon and allspice, it’s the perfect fall breakfast to warm you up on chilly mornings. I make it with cow’s milk to make it high in protein, and add chia seeds and hemp hearts for a boost in healthy fats, leaving me with a hearty stick-to-your ribs bowl of oatmeal!

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

Spiced Pear Oatmeal
 
Prep time
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This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!
Author:
Yield: 1 serving
Ingredients
  • ¾ cup milk*
  • ⅓ cup rolled oats**
  • 2 tsp chia seeds
  • ½ pear, diced
  • ½ tsp cinnamon
  • ¼ tsp allspice
  • 1 tbsp golden raisins
  • 1 tsp maple syrup (optional)
  • Sliced pear, granola, hemp hearts, nut butter, etc for topping
Instructions
  1. In a small pot, heat up the milk and add the oats, chia seeds, chopped pear, cinnamon, allspice, and raisins. Add maple syrup if you'd prefer.
  2. Lower the heat and simmer until thickened, about 3-4 minutes.
  3. Top your bowl with the other half of the pear, hemp hearts, granola or any other toppings you'd like.
Notes
* Sub almond, soy, rice, or hemp milk to make it dairy free/vegan
** Use gluten free oats if necessary

This spiced pear oatmeal is the perfect healthy fall breakfast bursting with fibre, protein, and healthy fats!

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Mango Coconut Overnight Oats

These mango coconut overnight oats are a fast, healthy breakfast with tons of tropical flavour! Just add your toppings in the morning then take it on-the-go with you!

These mango coconut overnight oats are a fast, healthy breakfast with tons of tropical flavour! Just add your toppings in the morning then take it on-the-go with you!

Can I be honest about something?

I know I was all jokes about my broken wrist in my last post, but it’s kind of got me feeling in the dumps lately. Yeah, I know it’s a minor injury in the grand scheme of things, but it impacts so much of what I do. I’ve had to alter some of my classes at work when I can’t get extra help – and I’m sure those attending understand, but I feel like I’m not offering the same quality of classes they’re used to. I’ve also lost most of my motivation to go to the gym since I can’t do much there anyways. And also can we talk about what an eyesore my cast is? I don’t know what I was thinking when I decided to choose blue for the colour!

These mango coconut overnight oats are a fast, healthy breakfast with tons of tropical flavour! Just add your toppings in the morning then take it on-the-go with you!

I suppose I feel like a lot of things are just out of my control right now – and I’m sure you fellow control freaks can relate to how much I hate that feeling. But the funny thing is that the more I feel like I don’t have a grasp on my life, the more I lose motivation. Case in point: there’s been a load of laundry sitting in my dryer for a week, I haven’t cleaned the bathroom since who knows when, and I wasted an entire Saturday afternoon napping and taking a bath rather than doing either of these things.

But hey, even if my clean clothes are dwindling and my house is a pig sty, at least I’ve got a handle on breakfast (#priorities, right?). These mango coconut overnight oats are my and John’s latest obsession! Except sub banana for the mango for his bowl because he doesn’t like mango – what a crazy dude. But either way it’s a delicious and healthy breakfast packed with fibre, healthy fats, and protein. Make it ahead of time at night if you have busy mornings or whip it up in the a.m. and let it sit for at least 30 minutes in the fridge if you forgot to make it ahead of time. Then add your toppings (hint: there’s no such thing as too many toppings) and enjoy!

Mango Coconut Overnight Oats
 
Prep time
Total time
 
These mango coconut overnight oats are a fast, healthy breakfast with tons of tropical flavour! Just add your toppings in the morning then take it on-the-go with you!
Author:
Yield: 1 serving
Ingredients
  • ⅓ cup quick oats
  • ½ tbsp chia seeds
  • ⅓ cup coconut flavoured Greek yogurt
  • ½ cup milk
  • ½ cup cubed fresh mango
  • 1 tbsp natural almond butter
  • 2 tbsp flaked coconut
Instructions
  1. Combine the oats, chia seeds, Greek yogurt and milk in a container with a lid (or a mason jar, or just use a bowl and cover it with cling wrap).
  2. Cover and leave in the fridge overnight, or for at least 3 hours.
  3. In the morning top it with cubed mango, almond butter, flaked coconut, and any other toppings you'd like.

These mango coconut overnight oats are a fast, healthy breakfast with tons of tropical flavour! Just add your toppings in the morning then take it on-the-go with you!

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