Mediterranean Omelette

This is by far my new favorite way to eat eggs. I had had this for breakfast while on vacation last week and couldn’t wait to get home to make it in my own kitchen. Since Dave and I always eat the same thing for breakfast, I had to make them for dinner, which was a great excuse to whip up some kale tabbouleh on the side.

I used 4 whole eggs and about 4 egg whites, but you can swing the ratios to suit your calorie fat cholesterol protein profile.

INGREDIENTS

  • 1 tsp olive oil
  • 1 roma tomato, cut into eighths
  • 1/4 red pepper, chopped
  • 1/4 cup onion, chopped
  • 2 cloves garlic, minced
  • 4 large eggs
  • 4 egg whites (1/4 cup)
  • 2 tbsp crumbled light feta cheese
  • 1/4 cup chopped fresh mint
  • pepper to taste

DIRECTIONS

  • Heat olive oil in medium pan over medium heat.
  • Toss in tomato, red pepper, onion and garlic and stir until onion softens, about 3 minutes.
  • Crack eggs into pan and pour egg whites around edges and to fill in gaps.
  • Turn heat to low-medium, cover and let cook until eggs cook through to medium (or as long as desired), about 5 minutes. Toss in feta, mint and pepper 2 minutes before eggs are done.
  • Serve hot and enjoy!

NUTRITIONAL INFORMATION

Makes 2 servings.

Per serving: 265 calories, 8 g carbs, 15 g fat, 24 g protein, 1 g fibre

THE BEST BREAKFAST: Steel Cut Oats and a Side of Egg Whites

I can’t tell you how excited I am to make this post! This recipe is held very dear to me as it’s what Dave and I eat without fail every morning for breakfast.

I often hear people say they just don’t have time to do a hot breakfast in the morning, but the trick is to make everything the night before so that breakfast makes itself while you get ready for the day with literally a flick of a switch and a couple of stirs.

With such little hassle there’s no reason not to take advantage of a hot and healthy breakfast. A big bowl of oats is such a comforting way to start off your day (we all deserve a little spoiling) and with all that water, fibre and protein pumping through you, you’re sure to stay full well into late morning. Oatmeal (plain instant or large flake) itself is a super healthy breakfast option as a whole grain packed with heart-helping fibre, but I find the steel cut variety, being the least processed of them all, also offers a thick, hearty, chewy texture that’s truly hard to beat.

And what’s a bowl of oats without a super sidekick of protein!

INGREDIENTS

  • 1 cup steel cut oats
  • 1 granny smith apple, chopped
  • 1 very ripe banana, sliced
  • 3/4 cup blueberries (I keep a bag of frozen on-hand at all times)
  • 1 tbsp ground cinnamon
  • 2 cups water
  • 1/2 plain low fat yogurt
  • 3/4 cup (366 g) egg whites

DIRECTIONS

  • Assemble all ingredients but yogurt and egg whites, in a medium pot, mix well, cover and let soak over night. The soaking isn’t necessary, but it sure beats chopping and measuring in the early morning!)
  • Pour egg whites into a microwave-safe dish. Store in fridge over night.
  • First thing when you wake up in the morning, take egg whites from fridge and place into microwave.
  • Stir oats and cook at temperature 3 (low-medium). Go hop in the shower and get ready for the day!
  • Stir once after 30 minutes and let cook for 1o more minutes, stirring every 5 minutes. Reduce heat to low to keep warm until you’re ready to serve.
  • Microwave eggs on high for 4-5 minutes, depending on your microwave.
  • Use a fork to release egg from edges of dish. Turn dish upside down onto plate and divide into servings.
  • Crack a whole lot of pepper on the eggs for flavour, or explore your spice cupboard.
  • Place oats in serving dishes and top with yogurt.
  • Serve and enjoy the best way to start the day!

 

 

NUTRITIONAL INFORMATION

Makes 4 servings (of which Dave eats 3!).

Oats & Yogurt

Per serving: 249 calories, 47 g carbs (11 g sugars), 3 g fat, 7 g protein, 8 g fibre

Egg Whites

Per serving:  43 calories, 10 g protein and that’s it!

Fennel, Cannellini Bean & Prosciutto Salad

I got a reservation at Noma!!! I cannot believe my luck! Noma in Copenhagen is, for the 3rd year in a row, rated the #1 restaurant in the world.

Dave and I are taking a trip to Copenhagen and Stockholm in September, so naturally we had to do a bit of research on the food we’ll be exploring over there. We marked our calendars for June 11th, 2012, reservation day for the month of September at Noma. We weren’t expecting success as an estimated 20,000 people try to get a reservation on reservation day, and we only have a 4-day window in town, but somehow, at 2 AM (10 AM Copenhagen time), after 7 minutes of Chrome browser refreshes we got through to find but a single time slot left that works for us! Lunch date at Noma on September 4th!

So because I was feeling so stoked all day, I thought I’d keep the mood light and fresh with a delicate summer salad for dinner. Fennel, cannellini beans, peas, carrots, egg and prosciutto made for a playful combination of flavours and an extraordinarily satisfying salad, packed with protein, fibre and healthy fats.

INGREDIENTS

  • 2 fennel bulbs
  • 1 can cannellini or white beans, drained and rinsed
  • 2 1/2 cups frozen peas and carrots
  • 4 eggs
  • 1 tbsp freshly squeezed lemon juice
  • 1 handful fresh dill, loosely chopped
  • 4 tsp whole grain dijon mustard
  • 2 tbsp olive oil
  • 1 clove garlic, crushed
  • 1 tsp coconut palm sugar (or white/brown sugar)
  • salt and pepper to taste
  • 8 slices lean prosciutto

DIRECTIONS

  • Discard tough outer layer of fennel and slice thinly. Submerge fennel in an ice bath and set aside for 15 minutes.
  • Bring a small pot of water to a boil and cook eggs for 9 minutes. Remove from heat immediately and plunge into cold water.
  • Meanwhile, blanche peas and carrots in another pot of boiling water for 3 minutes. Remove from heat immediately and plunge into cold water.
  • Combine fennel, peas, carrots and beans in a large bowl.
  • To assemble dressing, mix lemon juice, dill, mustard, olive oil, garlic, sugar, salt and pepper in a small dish.
  • Toss fennel salad with dressing.
  • Warm a drizzle of olive oil in large frying pan and cook prosciutto until crispy.
  • Arrange salad on serving plate, garnishing with quartered egg and prosciutto.
  • Serve and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 480 calories, 50 g carbs, 8 g sugar, 17 g fat, 31 g protein, 16 g fibre

And what to do with the fennel tops you now have lying around? Pop them in a vase and you have an instant green centrepiece!

Red Pepper Egg Cups

Last night the girls came over for brunch… though it was dinnertime… so really it was brinner, or a dunch… whatever it was, it was darn delicious. We had a super fun time cooking, catching up and sharing healthy secrets. Sophia in particular brought over these amazing gluten-free brownies made from black eyed peas, which I will definitely be trying out in my own kitchen in the near future. My contributions to the evening were banana apple pumpkin muffins and these roasted red pepper egg cups – a total experiment that turned out beautifully. The roasted red peppers softened right up and caramelized into a certain sweetness that complimented the savoury attributes of the onions, spinach, egg and cheese.

INGREDIENTS

  • 2 large red bell peppers
  • 4 whole eggs (or 8 egg whites)
  • 1/4 cup chopped onions
  • 1/4 cup chopped spinach
  • 1/4 cup shredded cheddar cheese
  • Salt and pepper to taste

DIRECTIONS

  • Cut peppers in half height-wise, seed and arrange on baking sheet covered in aluminum foil.
  • Crack an egg into each half.
  • Top with onions, spinach, cheese, salt and pepper.
  • Bake at 375 degrees Fahrenheit for 20 minutes.
  • Remove from oven and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings.

Per serving: 119 calories, 7 g carbs, 3 g sugar, 7 g fat, 9 g protein, 2 g fibre

Along with our delectable eggs we enjoyed this beautiful fruit salad compliments of Sophia and a fresh batch of gluten-free Banana Apple Pumpkin Muffins.

Eggplant Lasagna

This is quite possibly the most delicious dinner I’ve made – though it might be a tie with Mexican lasagna, which will be posted soon – AND it’s vegetarian!

INGREDIENTS

  • 1 cup large flake oats
  • 1/3 cup grated parmesan
  • 2 tsp dried basil
  • 2 eggs
  • 2 medium eggplants
  • olive oil cooking spray
  • 3 cups pasta sauce (low sodium if possible)
  • 1 cup shredded light mozzarella
  • 2 tbsp fresh parsley, minced

DIRECTIONS

  • Combine oats, parmesan and basil in a shallow bowl or deep plate.
  • Beat eggs with a fork in another shallow bowl or deep plate.
  • Cut each eggplant into 8 round slices.
  • Dip each eggplant round into the egg and then press it into the oat mixture, coating both sides.
  • Place coated eggplant rounds onto a baking sheet sprayed in olive oil. Spray tops of eggplant rounds.
  • Bake eggplant at 400 degrees Fahrenheit for 30 minutes, turning and spraying with olive oil half way through.
  • Assemble lasagna by spooning 1 cup pasta sauce over bottom of 9″ x 13″ casserole dish. Follow by half the eggplant rounds, another cup of pasta sauce, half the mozzarella and repeat.
  • Sprinkle parsley on top and bake for 20 minutes until cheese is melted.
  • Remove from oven, plate and enjoy!

NUTRITIONAL INFORMATION

Makes 8 servings.

Per serving: 205 calories, 24 g carbs, 8 g fat, 12 g protein, 5 g fibre

Crustless Roasted Pepper Potato Quiche and Baked Asparagus

Though I absolutely adore eggs, I never make them in the morning as Dave and I make the most amazing steel cut oats breakfast EVER (so good we can’t go a day without them – I’ll post the recipe some day), so I’ve had to incorporate quiches and frittatas into the dinner menu instead!

This one was a bit of work dealing with the peppers, but so worth it in the end!

INGREDIENTS

For the quiche:

  • 1 red bell pepper, seeded and halved
  • 1 orange or yellow bell pepper, seeded and halved
  • 1 small red onion, thinly sliced
  • 2 tsp mined garlic
  • 1 tbsp olive oil
  • 3 medium potatoes, sliced 1/4″ thick
  • 4 eggs
  • 1/2 cup 2% evaporated milk
  • 1 cup shredded low fat cheddar cheese
For the asparagus:
  • 1 bunch asparagus spears
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • salt & pepper to taste

DIRECTIONS

Quiche:

  • Place peppers inside down on baking sheet sprayed in cooking oil. Toss onions and garlic in olive oil and distribute over another baking sheet sprayed in cooking oil.
  • Broil on high (onions for 5 minutes, peppers until charred and blistered – careful with this: I set off my smoke detector! Open some windows I guess…). Remove onions from oven and set aside in medium bowl.
  • Set oven temperature to 375 degrees Fahrenheit. Removed peppers from oven and let cool until safe to touch. Peel off skin with parring knife and slice peppers into thin strips. Mix peppers in with onions.
  • Steam potatoes for 10-12 minutes until cooked through.
  • Assemble quiche: layer half the potatoes on bottom of quiche pan sprayed in cooking oil, followed by half onion pepper mixture and half cheese. Repeat.
  • Whisk eggs and milk together and pour over quiche.
  • Bake for 35-40 minutes until cooked through. Let cool for at least 10 minutes before serving.
Asparagus:
  • While quiche is cooking, toss asparagus, oil, garlic powder, salt and pepper together and arrange on baking sheet.
  • With 10 minutes left on quiche cooktime add asparagus to oven. Flip asparagus after 10 minutes when removing quiche. Let cook for 10 more minutes while quiche cools. Serve quiche and asparagus together and enjoy!

NUTRITIONAL INFORMATION

Makes 4 servings of quiche.

Per serving:

Calories 289

Carbs 30 g

Sugars 8 g

Fat 11 g

Protein 19 g

Fiber 4 g

Veggie Feta Frittata

My mother recently gave me The Looneyspoons Collection for my birthday and I’ve been absolutely LOVING it! Expect most of my upcoming posts to come from Janet and Greta.

Eggs for dinner!

INGREDIENTS

  • 2 tsp olive oil
  • 1/2 cup diced red onions
  • 1 tsp mined garlic
  • 1/2 cup diced red bell pepper
  • 1/2 cup chopped zucchini
  • 1/2 cup chopped mushroom
  • 1 tsp oregano
  • 1 tsp thyme
  • 8 large eggs lightly beaten (feel free to use egg whites)
  • 1/2 cup crumbled light feta cheese (57g)
  • salt and pepper to taste

DIRECTIONS

  • Heat olive oil over medium heat in a 10-inch non-stick frying pan (make sure you have a cover to fit it). Add onions and garlic and sauté until onions soften (about 2 mintes). Add red bell pepper, zucchini and mushrooms and cook until tender (about 5 minutes). Stir in oregano and thyme and cook for another minute.
  • Reduce heat to low and pour in beaten eggs. Add salt and pepper and sprinkle feta cheese evenly over the top. Cover and let cook for about 10 minutes. Make sure you check the progress part way through – I didn’t have my heat up high enough to start so it didn’t cook after 10 minutes.
  • After cooked through, remove from heat and serve hot.

NUTRITIONAL INFORMATION

Makes 4 servings. Per serving:

Calories 219

Carbs 5g

Sugar 2g

Fat 16g

Protein 15 g

Fiber 1g