by hello@healthfullyheather.com | Dec 22, 2021 | Recipes
I make omelettes all the time, especially for lunch. They are so easy to load up with whatever vegetables you happen to have on hand.
Plus you can easily make a double portion and it will keep just fine in the fridge so that you’re set for lunch the next day as well!
I choose this particular combination of veggies, however, specially for the nutrients they are offering. The peppers, tomato, and eggs all come together to provide you with vitamins, minerals, and healthy fats that can be especially helpful to combat the effects of stress on the body.
It’s also a great idea to get a portion of veggies in at lunch time – we want to be aiming for around 3-5 servings per day (or roughly 300 grams), and if you leave it all until dinner you’re just setting yourself up to fall short.
Just another reason to load up this omelette with whatever you have on hand!
Pepper and Tomato Omelette
Prep Time 10 minutes mins
Cook Time 20 minutes mins
Total Time 30 minutes mins
Course Breakfast, Main Course
- t tsp olive oil
- 4 eggs large
- 1 bell pepper (red or yellow) diced
- 1 tomato, medium diced
- salt & pepper to taste
- fresh chives, chopped to garnish (optional)
In a medium-sized frying pan over medium heat warm the olive oil.
Add in the bell pepper and tomato and cook until soft (around 5-8 minutes), season with sea salt and pepper. Spread veggies out evenly across the pan and reduce heat slightly.
In a separate bowl, whisk together the eggs.Pour over the bell peppers and tomatoes, tilting the pan as needed to cover all the veggies.
Cover and allow to cook until liquid is mostly gone (around 10 minutes, check often). Dot top with goat cheese and finishing cooking until all liquid is gone.
Fold omelette over and divide in half for two servings.
Depending on your individual needs and appetite, feel free to increase the number of eggs.
Keyword Gluten Free, Vegetables, Vegetarian
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by hello@healthfullyheather.com | Sep 19, 2019 | Recipes
Growing up, carrot cake was my absolute favourite type of cake whether it was for birthdays or other celebrations. Except somehow I usually ended up getting chocolate cake, and the carrot cake seemed saved for my mom’s birthday instead. Can’t really complain too much about that, though! (I mean, cake is cake, right?!)
We always used a well-loved cookbook for our carrot cake recipe, and even though I’m not a huge fan of pineapple, it was a not-to-miss ingredient in our cake. Even now I love the twist that it adds to the recipe, giving it an extra bit of moisture and sweetness without the extra oils and added sugar.
I decided I wanted to have carrot cake for breakfast (it seemed like one of those things you just should do), so I needed to refine our family recipe to something a little more balanced – and I’m so happy with the results!
This oatmeal cake variation is everything that is amazing about carrot cake, but you can still happily eat it all week for breakfast. That’s a win for me! The oats make it quite filling so that you don’t need a huge portion, and it will stay with you all morning. Or just have a smaller slice as a snack!
I topped mine with plain cream cheese rather than creating a sugar-filled icing, but you can do whichever you prefer. I’m sure if you google “cream cheese icing” you’ll find plenty of possibilities.
Breakfast Carrot Cake
Prep Time 15 minutes mins
Cook Time 40 minutes mins
Course Breakfast, Dessert, Snack
Cuisine American
Dry Ingredients
- 1 cup oats
- 1 1/4 cup oat flour or oats ground using food processor
- 1 tsp baking soda
- 1 1/2 tsp cinnamon
- 1/2 tsp ginger
- 1/4 tsp nutmeg
- 1/4 tsp sea salt
Wet Ingredients
- 1/2 cup maple syrup
- 1/2 cup coconut oil melted
- 3 eggs large, room temperature
- 1 tsp vanilla
- 2 cups grated carrots packed
- 3/4 cup pineapple diced
- 3/4 cup walnuts chopped
Optional
- 200 g cheese cheese skip for dairy-free
Pre-heat oven to 160C / 320F. Line a 23x23cm (9x9") baking pan with parchment paper (cut two strips so that the paper continues up the sides of the pan).
In a medium bowl, add all the dry ingredients and whisk until well combined.
In a large bowl, mix together the maple syrup, coconut oil, eggs, and vanilla until well combined. If you have just melted your coconut oil, allow it to cool before using to ensure you don't cook your eggs!
Add in the grated carrots to the wet ingredients and mix until well combined.
Add the dry ingredients into the wet and mix well.
Fold in the diced pineapple and chopped walnuts.
Pour batter into the baking pan and spread out evenly in the pan.
Bake for 40 minutes. (If you test with a toothpick it should come away clean.)
Allow to cool, then remove from pan. "Ice" with the cream cheese. Cut into 8 slices and store in an airtight container in the fridge for up to a week. Enjoy!
You could also skip the creamcheese and freeze the bars instead, only icing them once defrosted and prior to eating.
Keyword Dairy Free, Gluten Free, Vegetarian
by hello@healthfullyheather.com | Jun 27, 2019 | Recipes
Peaches are my absolute favourite summer fruit. Once they start showing up in the markets and the grocery store it’s a sure sign that summer is here!
This past weekend I picked up my first basket, and while I usually like to just eat them on their own, I couldn’t resist throwing them in a smoothie! The temperatures here this week are sneaking up above thirty, so this was a great summery breakfast smoothie to kick the day off with.
I find peach a very delicate flavour to work with, so in smoothies I would always recommend using fresh, very ripe peaches. You could make this with frozen peaches, but I’m not sure the flavour would come through strongly enough.
The addition of the oats and cinnamon give you all the flavours of a peach cobbler, but in an easy grab and go smoothie!
Peach Cobbler Smoothie
Ingredients:
-
2 fresh, ripe peaches, chopped and pits removed
-
1 cup (250mL) coconut milk
-
¼ cup (60mL) oats
-
1 tbsp (15mL) almond butter
-
½ tsp (2mL) vanilla extract
-
¼ tsp (1mL) cinnamon
-
1 scoop (±60mL) protein powder
Combine all ingredients in a blender and blend until smooth.
Enjoy!
Serves One
by hello@healthfullyheather.com | May 21, 2019 | Recipes
Growing up, it was the ultimate indulgence when I would go into Toronto (the “big city”) on the train with my dad and we would pick up a massive cinnamon bun from the Cinnabon in the train station.
Actually, my love affair with cinnamon buns runs pretty deep – one of my very first email address when I was probably only 11 years old was definitely something ridiculous like “cinnamon_bun_8”!
Even now, I can be pretty heavy handed when it comes to adding cinnamon to any recipe. That’s why I love this oatmeal recipe, it reminds me of those trips on the train, getting sticky frosting all over my hands.
Except of course I’ve made it even easier to indulge in now, adding in some sneaky zucchini to boost the nutrition profile!
Never tried zucchini in your oats before? It will serious change and up level your breakfast game! It works so well with the texture of porridge, and if you peel the zucchini there is really nothing there that give you the impression you’re having veggies for before. I challenge you to give it a try!
Cinnamon Bun Z’Oats
Ingredients:
-
½ zucchini, peeled & grated
-
250mL (1 cup) water
-
250mL (1 cup) almond milk
-
160mL (⅔ cup) oats
-
45mL (3 tbsp) maple syrup
-
10mL (2 tsp) cinnamon
-
5mL (1 tsp) vanilla
-
2mL (½ tsp) cardamom
-
1mL (¼ tsp) sea salt
-
1 scoop protein powder
In a saucepan over medium heat, mix together the grated zucchini, oats, water, and almond milk. Bring to just a simmer then reduce heat. Allow to cook until soft, around 15 minutes. If necessary add additional liquid if everything is absorbed.
While there is still a bit of liquid left, add in the remaining ingredients and mix well to combine.
Serve immediately with your desired toppings; add more almond milk if you prefer it on the runny side, and adjust sweetness with maple syrup as needed.
Serves 2
by hello@healthfullyheather.com | May 7, 2019 | Recipes
I just love the vibrancy of blueberries in my smoothie. There’s something about a purple coloured breakfast that just makes me happy in the mornings!
The almond butter in this smoothie bowl gives the whole thing a flavour reminiscent of a blueberry muffin. It’s a hard one to call, but they were definitely one of my top muffin flavours growing up (with the crumble on top, right??). But bet you couldn’t sneak some extra greens into the muffins like you can this smoothie!
If you’re not feeling the thickness of the smoothie bowl, you can always change the coconut cream for some normal coconut milk from the carton. Just increase the amount until you have the smoothie at the texture you want it to be and/or use fresh fruit instead of frozen.
Blueberry Muffin Smoothie Bowl
Ingredients:
-
100g (3oz) spinach
-
250mL (1 cup) almond milk
-
125mL (½ cup / 2 scoops) protein powder
-
30mL (2 tbsp) coconut cream
-
15mL (1 tbsp) almond butter
-
5mL (1 tsp) vanilla extract
-
250g (½ lb) frozen blueberries
-
1 frozen banana, chopped
Combine the spinach, almond milk, and coconut cream in a blender and blend until well combined.
Add in the remaining ingredients and continue blending until smooth. You may need to pause to scrape down the sides as the mixture will be quite thick.
Pour into two bowls and top with your chosen garnishes.
Serves 2
