Posts Tagged ‘healthy food’

Breakfast Frittata - bonjourHan.com


We try to limit the amount of carbs we eat, and this frittata gives us a healthy option to grab in the mornings. I usually make it at night and then slice it into eight pieces and stick it in the fridge. For the next few days we grab a piece and microwave it for about 45 seconds for breakfast. It’s good for you, and it’s full of flavor. It’s also very flexible with what you have in your fridge.


It changes every time I make it, but this is what I used most recently.

  • 1 Tbs butter
  • 1 Tbs extra-virgin olive oil
  • 1/4 to 1/2 of a large onion, chopped
  • 1 clove garlic, minced
  • 1 package sliced mushrooms (This ingredient can be substituted for any number of other vegetables. Roasted red pepper is delicious too!) (Also, I can’t remember off the top of my head how many ounces are in a package of mushrooms. Is it 8 oz.? Basically, you’re going for one of those regular containers or mushrooms with the plastic wrap over the top. Or another kind. it doesn’t really matter.)
  • 2-3 cups chopped fresh spinach (or kale, or swiss chard, or any other leafy green besides lettuce)
  • 1/2 cup chopped fresh basil (or 1 teaspoon dried basil)
  • 8 eggs
  • 1/2 cup plain Greek yogurt (you could also use sour cream or heavy cream or even milk, though if you use milk, I would reduce the amount to about 1/3 cup)
  • 1/4 cup grated parmesan cheese
  • 1/2 to 1 cup of another cheese, grated or crumbled (Our favorite in this is feta, though it’s also delicious with cheddar, monterey jack, etc. We even used goat cheese once, and it was amazing.)
  • 1/2 tsp salt
  • 1/2 tsp black pepper


It takes a little time, but most of it is hands-off. I use my cast-iron skillet, so I don’t have to change pans to put it in the oven. If you don’t have a cast-iron skillet, you can sauté everything in one pan and transfer it to a pie pan for baking.

  1. Preheat oven to 375° F. Heat the butter and oil in a pan over medium heat.
  2. Add the onions and garlic and sauté until the onions are tender.
  3. Add the mushrooms and sauté a few minutes more, until they begin to soften.
  4. Add the spinach and stir until it begins to wilt. Remove from heat and stir in the basil. If not using a cast iron skillet, dump the contents into a pie pan.
  5. Whisk together the eggs, Greek yogurt, both cheeses, salt and pepper in a separate bowl.
  6. Pour the egg mixture into the skillet or pie pan and gently stir to distribute everything evenly.
  7. Place in the middle rack of the oven and bake for 30-40 minutes (you may need to watch it off and on for the last 10 minutes to keep it from getting too brown on top).

You can also mix everything up at night and store the sautéed vegetables separately from the bowl of whisked eggs. In the morning, just combine and pop into the oven.

Having a frittata ready to go in the fridge helps me actually eat breakfast, since I’m usually busy with these two cuties:

Brotherly love - bonjourHan.com


He squints one eye when he smiles, just like his daddy.




Smiling baby - bonjourHan.com

Mommy and big brother - bonjourHan.com


What would you put in your frittata?



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That’s what my carnivorous husband said of this vegetarian meal.

I told him what I was going to make, and he sounded very skeptical. “Where’s the meat?”


He ate two.

And another for dinner.


I know, the suspense is killing you. It’s a slightly altered recipe from Better Homes and Gardens called “Portobello Wrap with White Bean-Chili Spread.”

Portobello wrap with white bean-chili spread from Better Homes and Gardens

(The photo is not mine, it’s from the Better Homes and Gardens website.)

It makes four wraps. One is enough for a meal, even for Stephen (who is not exactly a dainty eater).


I changed around the ingredients a little (I CAN’T HELP IT!). You can click on the picture for the original recipe, but MINE is the one for which Stephen professed his undying love, so it’s up to you…

  • 4 portobello mushroom caps
  • 1/4 cup of this mixture… I sloshed together some olive oil, white vinegar, balsamic vinegar and Italian seasoning, stirring until combined. I know this frustrates some of you to tears. I’m sorry. Maybe try 1/2 olive oil to 1/4 white vinegar and 1/4 balsamic with a heavy sprinkle of seasoning?
  • 1 19-oz can white kidney beans (cannellini), drained and rinsed
  • 2 cloves garlic (I minced mine with one of my favorite kitchen tools ever)
  • 3 Tbs olive oil
  • 1 tsp chili powder
  • 1/4 tsp salt
  • 2 cups fresh spinach (I used baby spinach from a bag)
  • 1 Tbs of the confusing oil-and-vinegar mixture (separate from the rest)
  • 4 8-inch (aka large) tortillas
  • 4 oz. feta cheese (um… that’s what the recipe said. I’m not sure how much I used.)
  • A few sprinkles of shredded cheddar


If your significant other thinks a rounded meal is steak, you may field questions about the absence of meat during this process. Smile encouragingly and keep working. I have an awesome husband who has great faith in my random efforts in the kitchen, so he’s always willing to try new things.

  1. Place the mushrooms on a baking pan (with edges so it doesn’t drip) and brush both sides of each mushroom with the 1/4-cup oil-vinegar mixture. Let it sit for about 15 minutes.
  2. Blend the beans, garlic, olive oil, chili powder and salt in a blender or food processor until nearly smooth. Set aside.
  3. Toss the spinach with the remaining Tablespoon of the oil-vinegar mixture and set aside.
  4. Preheat the broiler (basically, set your oven to “broil,” which means some intense heat is only going to come out of the top heating element and not on the bottom). Move your top oven rack till it’s about 6 inches from the top of the oven. Place the pan of mushrooms on this top rack and broil about 3 minutes. After 3 minutes, take out the pan, flip the mushrooms over and put them back in for another 3 minutes. Take them out and slice them into strips.
  5. Spread some of the bean purée on a tortilla and top with mushroom slices, spinach mixture and cheese (mostly feta but with a tiny sprinkle of cheddar). Roll it up and repeat with the next tortilla. If you’re not going to eat them all at once, you can place the wraps in the refrigerator.

Side note: As I was writing this blog post, Stephen walked by and said “Oh man, those were so good!” I’m telling you – don’t knock it till you try it!

Another side note: I don’t deprive my husband of meat all the time. I’m pretty sure I ate a year’s worth of beef last week. This wrap was totally warranted.

I don’t want to mess with perfection, but I’m sure curiosity will get the better of me – I’d love to try this recipe with gouda cheese next time. Or even better, a combination of gouda and feta. Mmm.

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