Cheese & Broccoli Omelette (low carb breakfast)

Cheese & Broccoli Omelette

If I have leftover veggies from the night before I’ll often throw them into a breakfast omelette the next morning. Sometimes I simply put some aside before the evening meal is served to ensure I have what I need the next morning. This morning it was broccoli but cauliflower works equally well and I’ve even used leftover squash. In fact, a squash omelette has become one of my favourites! Serve with toasted low carb bread on the side and you will have a filling breakfast that’s sure to get you through a busy morning.


  • 2 tsp butter
  • ½ cooking onion, small dice
  • 2 eggs
  • 3 T 18% cream
  • pinch of salt & grinding of pepper
  • 1/3 C cooked broccoli flowerets
  • 4 thin slices of aged cheddar cheese (use a cheese slicer to get nice thin slices)


  1. Melt butter in a small skillet.
  2. Add the diced onion and sauté over medium heat until the onion becomes translucent with a slight golden hue. Push the onions over to one half of the skillet and spread them around in this area evenly.
  3. Whisk the eggs and cream together with a pinch of salt and grinding of pepper.
  4. Pour the egg mixture into the skillet carefully first covering the half of the pan that has no onions and then slowly pouring the rest of the mixture over the onions in the other half of the pan.
  5. Continue to cook over medium heat until the egg mixture has set and is almost cooked all the way through.
  6. Place the cheese over the onion half of the omelette and fold the other side over the top. Continue to cook until the cheese has melted.
  7. Slip the omelette out of the skillet onto a plate and serve with toast (low carb) on the side.

Serves 1

Cheese and Broccoli Omelette (low carb breakfast)

Low Carb Pizza

Low Carb Piza

Glenn and I have decided to shed a few pounds and to that end we’ve been cutting back on carbs and increasing our protein consumption. Last night a craving for pizza consumed Glenn, so I decided to help the poor guy out and we both enjoyed this tasty treat. Of course, in keeping with our new eating plan, it’s a low carb version. I’ve adapted the cauliflower crust (yes, I did mean cauliflower!) from a Paula Deen recipe.


For the Crust

  • 3 C grated cauliflower
  • 1 egg, lightly beaten
  • 1 ½ C mozzarella cheese, grated
  • 2 T parmesan cheese, finely grated

For the Topping

  • ½ C tomato sauce
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 2 cooking onions, sliced into thin wedges
  • 1 T olive oil
  • 4 strips of bacon, cooked and cut into bite-sized pieces
  • ¼ C black olives (dried & cured in olive oil), stone removed & cut into small pieces
  • several roasted garlic cloves
  • Pepperoni, cut into thin slices
  • ½ C Slow Roasted Cherry Tomatoes
  • ½ C mozzarella cheese
  • 2 T parmesan cheese


Preheat oven to 400 F

  1. Use a box grater to grate the cauliflower. Place the grated cauliflower into a glass measuring cup and microwave on high until it’s beginning to soften. It only took 3 minutes in my microwave but it’s a powerful commercial version so the amount of time will depend on the microwave you have in your kitchen. Most will probably require 7 or 8 minutes on high.
  2. This next step is crucial for a successful crust. Make sure to blot out the excess moisture from the cauliflower using a clean kitchen towel before proceeding.
  3. Now mix the partially cooked cauliflower with the beaten egg, mozzarella and 2 T of the parmesan cheese.
  4. Line a round pizza pan with a piece of parchment paper, cut to size. Coat with a quick spray of cooking oil. Spread the cauliflower/cheese mixture around evenly in the pan and place on the middle rack of your preheated oven.
  5. Bake for 25 minutes until the crust begins to turn a nice golden brown colour. Don’t turn off the oven yet!
  6. While the crust is baking, carmeilize the sliced onions over medium heat (using 1 T of olive oil). Also cook the bacon in a separate skillet over medium high heat and cut into bite-sized pieces when done.
  7. Start to layer your toppings on the crust beginning with the sauce. Sprinkle with the oregano & basil and then layer the rest of the ingredients on top ending with the mozzarella and parmesan cheeses. Place the pizza back in the oven, on the middle rack, for another 10 minutes.
  8. Remove from the oven and let cool for a bit before cutting into wedges

Slow Roasted Cherry Tomatoes

roasted cherry tomatoes

I bought some cherry tomatoes the other day and they just didn’t have much flavour. I really should know better than to buy tomatoes at this time of year! So, what to do with the disappointing red orbs that looked so promising and tasted so blah? I decided to sprinkle some thyme and a drizzle of olive oil over the little tomatoes and roast them in the oven at a low temperature to see if that would perk them up a bit. Here’s the end result. They were pretty tasty after all! I roasted them for about 45 minutes at 300 F.

The daily dispatch summary

Well this isn’t really about recipes or food but … my cousin is on a BIG adventure and regularly posts about her experiences. Check it out!

Leeward View

This is a LOOONNNGGGG post.  It is simply a summary of the daily dispatch emails I was able to send out on our recent passage from Fort Lauderdale to Saint Martin. Bill and I hired Dale Stock to skipper us on our delivery and we had Bill’s friend Matt Silver sail with us.  Dale left us in St. Martin and Matt’s wife Mary flew down to sail with us to Nevis.

To be sure I have lots of little stories and experiences to share in future posts but it will take me some time to do the full download from my head to the computer.  We are at the cottage on Nevis now, and like all seasonal homes there is a LOT of work to do to get the cottage comfortable for living.  As I put this post together I am enjoying the sounds of local donkeys, goats, and evening…

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Popovers in Pan

Popovers are a classic. My mom used to make these to accompany a Beef Roast which often graced our family table for Sunday dinner. Nowadays I am likely to serve these any old day of the week. I made the popovers pictured here just last night. Beef Barley Soup was on the menu and I felt the need for something extra on the side and these popovers came together quickly. We ate them with the soup and smeared some butter and jam on the leftover popovers for dessert!


  •  3 T melted butter
  • 2 eggs
  • 1 C milk
  • 1 C unbleached white flour
  • ½ tsp salt


Pre-heat oven to 400 degrees F

  1.  Brush the inside of your muffin tin with melted butter and place on the middle rack of your preheated oven while you mix up the rest of the ingredients. The secret to getting a nice and high popover is to have the buttered pan hot when you add the batter. Use about 1 T of the melted butter.
  2. Place the rest of the ingredients, including what remains of the melted butter, into a blender and process on high until all the ingredients are well mixed.
  3. Remove the hot muffin pan from the oven and fill each muffin cup about half way up with the batter.
  4. Place back into oven on the middle rack and bake for 18 – 20 minutes until the popovers have risen and are a nice golden brown colour.

Yield 6 – 8 popovers (depending on the size of your muffin pan cups).


Beef Barley Soup

Beef Barley Soup Well here we are, officially into the fourth day of spring. The wind is howling and grey skies are threatening even more snow. At least Glenn and I have the comforting aroma of a good beef & Barley soup bubbling gently on the stove. Yesterday Glenn put together a tasty Beef Bone Broth which spent the better part of the day simmering into a deep brown stock. This morning I used this broth to make the soup we’ll soon be having for lunch. It’s a mighty fine antidote for the not-quite-warm-weather-yet blues.


  • 2 T olive oil
  • 1 cooking onion, diced
  • 2 ribs of celery, diced
  • 1 lb beef simmering steak cut into small cubes
  • 1 litre Glenn’s Good Beef Stock
  • ¼ C pearl barley
  • 1 large carrot, diced
  • ½ C turnip diced
  • 2 C shredded cabbage
  • 1 tsp dried thyme


  1. Heat oil in a medium sized saucepan over medium high heat and add the onions and celery. Sauté until the onion & celery soften and the onion begins to become translucent.
  2. Add the beef steak cubes and continue to sauté until the cubes are no longer pink.
  3. Now simply add the rest of the ingredients, turn the heat up under the pot until the soup comes to the boiling point and then quickly reduce the heat to a point where the soup is just simmering nicely.
  4. Allow the soup to simmer for 1 hour until the vegetables are soft, the barley is cooked and the flavours have all blended nicely. Adjust the seasoning with salt & pepper to taste.

Glenn’s Good Beef Stock

Beef Stock

It was cold, windy and snowing this morning when we opened our eyes and started to think about getting out of bed. I got up and put the kettle on for our morning cuppa Joe. When Glenn finally made his way downstairs he looked me in the eye and we both knew there was really only one thing to do on a day like today; while I built a fire in the woodstove Glenn got out the stockpot! So now the beef bone broth is simmering nicely on the stove and the air is filled with an aroma that promises a tasty soup will soon follow.


  • 3 or 4 beef marrow bones
  • 2 litres water
  • 3 T cider vinegar
  • 1 cooking onion
  • 1 large carrot
  • 2 stalks of celery
  • 6 pepper corns
  • 2 bay leafs
  • ½ bunch of flat leaf parsley
  • 2 tsp kosher salt


Preheat oven to 375 degrees

  1. Arrange the soup bones on a rimmed cookie sheet lined with foil and place on the middle rack of the oven. Roast the bones for 1 hour until they are browned nicely.
  2. Carefully remove the cookie sheet from the oven. There will be some liquefied fat from the bones in the pan, so keep it steady as you lift it up out of the oven.
  3. Put the browned bones, liquefied fat and everything else into a large soup pot and bring the liquid to the boiling point. Immediately adjust the heat under the pot so the liquid cools to a point where it is just simmering gently. The trick to getting a nice clear broth is to simmer the broth slowly and not let it get up to a full rolling boil. It’s also important to skim off any scum that forms on the top of the stock and around the edges. Do these two things and your broth will be clear and not cloudy.
  4. You can let the bone broth simmer all day if you want but do it for at least 4 hours to achieve a deep enough flavour. When you take it off the stove and it is cool enough to handle discard the bones and veggie chunks before pouring the stock through a fine sieve to remove all the little bits. Let the broth cool to room temperature then store it in the fridge. The excess fat will solidify on the top once it’s been refrigerated for a few hours making easy to remove. I always leave a bit though, because it adds so much flavour to a broth.

Tip: You can also save leftover bones from meals like T-bone steak, cross-rib pot roast or beef short ribs in the freezer and toss them into the stock pot along with fresh marrow bones when it’s time to make a good beef stock.

Beef Bone Broth