A Honest Review of Embiria – A Toronto based Women’s Social Club
A Honest (not paid) Review of Embiria – A Toronto based Women’s Social Club Written by Dietitian Elis Halenko Spring Reflections & Permission to Pause: My Exper
Happy Healthy New Year with The Perfect French Omelette
Written by Dietitian & Food Stylist, Elis Halenko
It’s 2025! Happy, Healthy New Year to you! You may be planning what steps you want to take to build healthier habits that are sustainable and bring more ease and joy into your life. Long gone are the unrealistic or impossible New Year’s resolutions that leave us feeling anxious or defeated.
This leads me to my list of IN’s and OUT’s for 2025:
2025 IN’s include areas we can spend more time on, and include sustainable, healthy habits such as,
- Not skipping breakfast
- Aiming to add more fruits and vegetables in our diets
- Aiming to eat more protein
- Mindful eating
They also include
- Fostering relationships and spending more time with family
- Building a sense of community through real life connections
2025 OUT’s include unhealthy or unrealistic habits:
- Perfectionism
- Too much screen time
- Rushing, overcommitting
During the break I had some time to reflect on what’s important to me. As a dietitian, it’s no surprise that I believe one of the best ways to support our well-being is through healthy, balanced eating. Balanced nutrition doesn’t mean depriving yourself; it’s about enjoying a variety of foods that nourish your body and mind.
How to get started with healthy, balanced eating in 2025:
One of the easiest places to start is approaching each meal using The Plate Method.
According to Canada’s Food Guide, a balanced plate includes a variety of foods, with 1/4 the plate consisting of lean protein, 1/4 the plate made of grains or starchy carbohydrates and 1/2 a plate filled with fruits and vegetables. If you follow this method, most of the time, you are doing amazing!
Let’s start with breakfast- I’m going to teach you how to make the perfect French omelette , and how to turn this main entree into a delicious balanced breakfast or brunch that embodies the French spirit of cuisine— slowing down!
This dish is not only quick to prepare but also offers a great way to enjoy a healthy breakfast with 15g+ protein (1 large egg has about 7g of protein), along with your whole grain toast and milk in your coffee, you are looking at about 20g of protein in this nourishing breakfast.
The Perfect French Omelette:
Serves 1
Ingredients:
- 2 large Grade A eggs
When shopping for eggs, look for cartons with the Canada Grade A (maple leaf symbol) to ensure you are purchasing fresh, high-quality, Grade A eggs.
- Salt and pepper, to taste
- 1 tsp butter
- Generous handful of fresh herbs, I used chives
Method:
- Whisk the Eggs: In a bowl, crack the eggs and whisk them together until the yolks and whites are fully combined.
- Heat the Pan: Place a non-stick skillet over medium-low heat and add the butter. Allow it to melt, but be careful not to let it brown.
- Cook the Eggs: Pour the eggs into the pan. Using a spatula, gently stir the eggs while they cook, pushing the cooked edges towards the center and tilting the pan to let the uncooked egg flow to the edges.
- Fold and Serve: Carefully fold the omelette into a loose roll, flipping 2 or 3 times. Slide it onto a plate and serve immediately. Enjoy this fluffy, flavorful dish with a custard-like center.
Watch this reel for the how-to video here!
The Traditional French Approach to Breakfast
A traditional French breakfast is typically simple yet satisfying. It may consist of croissants or baguette with butter, cheese or jam, fruit, and café au lait (coffee with milk). Interestingly, the French paradox emphasizes that despite enjoying rich foods, like cheeses and breads, the French maintain a relatively low incidence of heart disease. This phenomenon can largely be attributed to their lifestyle, which includes mindful eating habits, portion control, and a focus on quality over quantity.
French omelets are often enjoyed for dinner by the French. In this case, I am breaking with this tradition as I personally love a plate of eggs in the mornings.
The Perfect Balanced Breakfast
- 1 Perfect French omelette
- 1/2 plate of fruit of choice (I selected mixed berries)
- 1/4 plate or 1 slice of whole grain french bread with some jam on top
- 1 small coffee
And that’s how you do it! The Plate Method is a super easy guide. By remembering how to divide your plate, keeping in mind mindful eating and portion sizes you are already off to a great start.
What are your IN’s and OUT’s for 2025?! I’d love to know in the comments.
Be sure to follow me for more delicious, elevated recipes in 2025! Now excuse me while I take some time to savour my balanced breakfast in my mini cafe set up. I feel like I am in Paris… except I am in Toronto. Have a happy, healthy New Year everyone!
A Balanced & Family-Friendly Easter Lunch: Orange Marmalade Glazed Ham & Pickled Carrot Brioche Sandwiches
A Balanced & Family-Friendly Easter LUNCH: Orange Marmalade Glazed Ham & Pickled Carrot Brioche Sandwiches Written by Dietitian Elis Halenko Sponsored by The Canadian Sug
Nutrition Month and What Steps You Can Take to Flourish
Nutrition Month and What Steps you can take to Flourish Written by Dietitian Elis Halenko Sponsored by Egg Farmers of Ontario As a dietitian, I always look forward to Nutrit
Toronto Budget Kitchen Renovation: Part 2
Toronto Budget Kitchen Renovation: Part 2 Hello everyone, it’s about time I shared another kitchen renovation update with you (P.S you will have to scroll all the way to the e
"I do not consider myself as anything special unless I am able to achieve success. I strive to keep moving forward, organizing my life, and facing challenges head-on."
Elis Halenko
