omlette (1)

A little indulgent for everyday (read: copious amounts of cheese), but this omelette makes for a pretty perfect start to a Sunday morning. Hearty and filling, loaded with cremini mushrooms & Havarti cheese with a subtle spicy kick from the jalapeños.


Mushroom, Cheese & Jalapeño Omelette
[Serves 1]

1 tbsp oil
2 eggs
1/4 cup egg whites
2 tbsp milk
1/2 jalapeño, de-seeded & finely diced
1/2 tbsp, chopped cilantro
Salt & pepper, to taste
1/4 cup sliced cremini mushrooms
2 slices Havarti cheese

1. Heat oil in a medium pan
2. Whisk together eggs, egg whites, milk, jalapeños, cilantro, salt & pepper
3. Pour the egg mixture into pan, tilting the pan to spread evenly
4. Let the eggs firm up slightly (about a minute) and the mushrooms on top
5. Cook for another minute or two, until egg mixture holds together
6. Using a spatula, flip the omelette over and cook for another 30 seconds
7. Add sliced cheese to one half on the omelette, and using your spatula flip the other half over
8. Serve immediately


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These crêpes may not be the most glamorous looking things in the world, but they taste deeelicious. Perfect adaption of breakfast food as dinner. They’d even be wonderful for brunch!

Spinach, Chicken, & Mushroom Dinner Crêpes
[Serves 4]

1 large egg
2 large egg whites
3/4 cup whole-wheat flour
1 cup skim milk
1 large onion, chopped
1 cup mushrooms, sliced
10 ounces boneless chicken, chopped
1/4 cup chicken or vegetable broth
1 tsp vinegar
4 cups baby spinach
1 tsp dried basil
4 ounces light cream cheese
Salt to taste
Pepper to taste

1. Whisk together egg, egg whites, flour and milk
2. Chill batter in refrigerator for 1 hour, re-whisk
3. Heat a non-stick pan over medium-high heat
4. When hot, mist pan with cooking spray
5. Take 1/4 cup batter and swirl on pan to create crêpe
6. Cook until crêpe is set, about 1 minute
7. Run spatula around edges, and flip cooking for another 30 seconds
8. Repeat to make 8 crêpes
9. Pre-heat oven to 375 degrees
10. Mist a non-stick skillet with cooking spray
11. Add onions, and sauté for 5 minutes
12. Add chicken and mushrooms
13. Sear the chicken undisturbed for a few minutes to allow it to brown nicely
14. Once browned, stir mixture occasionally until chicken is cooked through and mushrooms are tender
15. Add broth, vinegar, salt and pepper, and stir through
16. Add spinach and basil, turning leaves until they are wilted
17. Add cream cheese and mix until melted through
18. Spoon out equal portions of mixture onto the 8 crêpes
19. Roll them up and place them in a casserole dish
20. Bake for 15-20 minutes


Calories: 296, Total Fat: 7g, Sat. Fat 3.8g, Carbs: 27.8g, Fiber: 2.2g, Sugars: 5.5g, Protein: 29.3g, Sodium: 246mg, Cholesterol: 103mg

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You know what I love about quiches? They’re perfectly acceptable to consume for breakfast, lunch or dinner. And so versatile! Quiche with toast? Yes please! Quiche with greens? Yes please! Quiche with soup? Yes please! Quiche with chocolate cake? YES PLEASE! Alright, we’ll forgo the last one since this is a Healthy, Delicious post. This is the perfect option when you just want to throw something together without bothering with a rigid recipe but still want to feel like you’re having a fancy meal. You can substitute any of the ingredients for pretty much anything you have laying around in the fridge.

Roasted Red Pepper, Spinach & Tomato Individual Quiches
[Makes 4 Individual Quiches]

1 tbsp olive oil
1 onion, chopped
1 clove garlic, minced
2 cups baby spinach
2 roasted red peppers, chopped
1 cup cooked barley (or brown rice)
4 eggs
1/2 cup milk
2 tbsp chopped basil
Salt to taste
Pepper to taste
2 small tomatoes, cut into thin slices and halved

1. Pre-heat oven to 350 degrees
2. Heat oil in a non-stick pan over medium-high heat
3. Add garlic and onions and sauté until onions are caramelized
4. Remove onions and add spinach in the same pan, sautéing until wilted
5. Divide barley into 4 small tart pans and press down to make crust
6. Layer onions, spinach, and roasted red peppers on top of the barley crust
7. In a bowl whisk together eggs, milk, basil, salt and pepper
8. Pour egg mixture over veggie layers
9. Arrange tomato slices on top of the quiche mixture
8. Bake for 25-30 minutes or until egg is firm and the top is golden


Calories: 205, Total Fat: 9g, Sat. Fat 2.4g, Carbs: 21g, Fiber: 4g, Sugars: 2g, Protein: 10g, Sodium: 240mg, Cholesterol: 187mg