Tag Archives: eggs

Shallot and Gruyère Omelette

I like to think that 2015 will be the year of good, sensible nutrition.

Out with the fad diets and phony nutrition claims, and in with the practical approach to nutrition. Instead of going gluten free* or Paleo or doing juice fasts or eating charcoal, I’d love to see people just eating good wholesome foods.

This shallot and gruyère omelette is a healthy vegetarian breakfast or brunch that's naturally gluten free!

Take this shallot and gruyère omelette for example. 20 or 30 years ago – heck maybe even just 10 years ago – this would have been shunned by most healthy eaters because of the cholesterol in the eggs, and the fat in the cheese and oil/butter. But thanks to scientific research, we know now that fat is not the devil we once thought it was.

This shallot and gruyère omelette is a healthy vegetarian breakfast or brunch that's naturally gluten free!

In fact, nutrition research is increasingly finding that a balanced diet that includes all four food groups and a moderate amount of carbohydrates, fat, and protein is the best approach. So instead of hopping on the next food restriction fad, let’s just eat real, good food. Along with watching our portion sizes and eating lots of plant based foods, I think that’s the real ticket to healthy eating.

Not to mention it tastes a helluva lot better than fat free, calorie free, flavour free crap. And charcoal, or so I would imagine.

*This is not referring to people who go gluten free due to Celiac disease or gluten intolerance.

This shallot and gruyère omelette is a healthy vegetarian breakfast or brunch that's naturally gluten free!

Shallot and Gruyère Omelette
Prep time
Cook time
Total time
This shallot and gruyère omelette is a healthy vegetarian breakfast or brunch that's naturally gluten free!
Yield: 1 serving
  • 1 tsp olive oil or butter
  • ½ medium shallot, sliced thinly
  • 2 eggs
  • 1 tbsp water
  • Salt and pepper
  • 2-3 tbsp grated Gruyère cheese
  1. Crack the two eggs into a dish and add 1 tbsp water, salt, and pepper. Whisk until well combined and slightly frothy.
  2. Heat up the olive oil or butter in a nonstick pan and add the shallot once hot. Saute over low heat until it has softened. Pour the egg mixture into the pan and let cook until the bottom of the omelette has set.
  3. Once it is about 70% cooked, sprinkle the Gruyère cheese in the middle of the omelette, then fold over one third of the omelette into the middle. When it is about 95% cooked, fold over the other third into the middle, then remove to a plate. The omelette will get fully cooked on your plate due to carryover cooking.

Shallot and Gruyère Omelette

What do you think the nutrition fad for 2015 will be?

Looking for more easy breakfast recipes? Check out:

My favourite everyday banana oatmeal
Kefir breakfast bowl
Apple butter granola


Filed under recipe

Ham and cheddar strata

I love salt. I am not one of those people who shies away from adding it liberally to food. But last week I had a terrible experience with it.

It happened on Friday when I made a ham and cheddar strata for JZ and my grandma, who both happened to be at my house for lunch. I added 1/4 tsp of salt to the recipe, which when combined with the salty ham and cheese, was a bit of a salty assault to the taste buds.

Ham and cheddar strata

The salt fest continued that evening when JZ and I went out for pizza at Son of a Peach with Tracey and her guy. I had a hefty portion of pizza and washed it down with only my glass of red wine – I foolishly left my water untouched. Fast forward 30 minutes when we’re on the road to pick up my parents from the airport, and I’m dying of thirst because of all the salt from the pizza. But of course we have no water in the car, so it isn’t until nearly 2 hours later that I finally get home and chug nearly my body weight in water.

That isn’t enough though, and my thirst wakes me up 4 times throughout the night. When I wake up the next morning, exhausted from all those wake ups, my mom looks at me and says “Your face looks puffy”. Gee, thanks mom, good morning to you too.

Moral of the story? Stick to a scant 1/8 tsp of salt when making this ham and cheddar strata. And don’t have really salty pizza afterwards.

Ham and cheddar strata

Ham and cheddar strata
Prep time
Cook time
Total time
A tasty egg dish made with bread cubes, ham, and cheddar cheese. Recipe can be easily doubled to serve a crowd*! Nut free, soy free. Gluten free option**.
Yield: 4 servings
  • ½ tsp olive oil
  • 2 cups bread cubes
  • 8 large eggs
  • ½ cup low fat milk
  • 75 g sliced ham, diced
  • 50 g cheddar cheese, diced
  • ⅛ tsp salt
  • ⅛ tsp pepper
  1. Preheat oven to 350°F with a rack placed in the middle.
  2. Grease a 2.5 quart round baking dish with olive oil on the bottom and sides. Place bread cubes in the dish, evenly spread out.
  3. Whisk together the eggs, milk, ham, cheddar, salt, and pepper in a large bowl. Pour mixture over the bread cubes. Use a spoon to evenly spread out the cubed cheese and ham, if necessary.
  4. Cover with saran wrap and let sit in the fridge for 1-2 hours.
  5. Then remove the saran wrap and bake for 40-50 minutes depending on the size and shape of the baking dish. Check for doneness after 40 minutes by inserting a large toothpick into the centre of the strata. If it is not done cooking, put back in oven and continue checking for doneness every 5 minutes.
*If doubling recipe, use a larger baking dish (such as a 9x13 rectangular dish). Cooking times may change.
**Use certified GF bread to make recipe gluten free.

Do you love salt? Have you ever overdosed on it like I did?

This post was shared on Buns in My Oven‘s What’s Cookin’ Wednesday link up.


Filed under recipe

A bad egg study

Hey guys! I’m in the middle of a long day of studying for my exam tomorrow, but I thought I’d pop in for a quick post. Today I want to talk about one of my favourite foods: eggs!

I have been seriously loving eggs lately. Not only are they a great source of nutrients (vitamin B12, riboflavin, vitamin D, iron, and others) but I love that they are so fast to whip up into a meal. They’re the perfect food for my busy, and sometimes unpredictable, student schedule!

Unfortunately eggs have always had a bad rap for their cholesterol content. That has died down in recent years, but then this summer things were shaken up again by a report that came out of my university that claimed that eating eggs is as bad as smoking – it was all over the media! Well, I read the original paper and some commentaries on it, and I have some good news: the research was flawed.

The researchers measured total plaque (a risk factor for cardiovascular disease) in the subjects and also assessed their smoking history and egg consumption with a questionnaire. But relying on self-reported data can lead to a lot of inaccuracies! Not to mention, the study didn’t account for other dietary or lifestyle factors – like fatty food consumption, exercise, etc – that could impact plaque levels. Basically its methods do not allow for a causal relationship to be established.

The bottom line: Eggs are not the enemy. Oh, and don’t believe everything you read in the news!

So now that that’s been cleared up, you can enjoy this frittata recipe, egg yolks and all!

Broccoli and cheddar frittata for two
Serves 2

4 large eggs
1/2 cup egg whites
1 small cooking onion (or 1/2 medium)
1 cup steamed broccoli florets
1/4 cup shredded cheddar cheese
Salt and pepper

Preheat the oven to 325°F then mix all the ingredients together in a bowl.

Heat up some olive oil in an 8 or 9 inch frying pan and spread it around the base and edges. When it is hot enough, pour in the egg mixture and let it set. Cook over medium-low heat for about 7-10 minutes until the edges are cooked. Then place the frying pan in the oven and cook for another 10 minutes or until the middle has fully cooked.

Did you hear about this study? 

Do you or have you ever avoided egg yolks for health reasons?


Filed under nutrition, recipe