Easy Zucchini Egg Scramble

One of my favourite easy and healthy breakfasts is any veggie, a little onion, scrambled eggs and hot sauce. My favourite veggie to throw into this combo is zucchini. It’s a crunchy-in-parts, soft-in-others texture, and tastes incredible mixed with eggs and topped with hot sauce. (PS have you seen Beyoncé’s new music video?? #igothotsauceinmybagswag – instant classic)

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I made a little video on Snapchat (@sophiecaldwellc) so I thought I would share it here so you can make it too. It’s dead easy and almost embarrassing to write a recipe for, but I swear it’s delicious and can totally change your breakfast game! I spend 25% of my time when I’m home making cooking videos on Snapchat, so if you don’t want to see that do not follow me! Ha!

Easy Zucchini Scramble
Serves 1 because Peter had chocolate chip muffins (life is unfair). You can easily scale up for a big group.

1 tbsp olive oil
1 small zucchini, sliced thinly
1/6 white onion, sliced thinly
pinch of salt and pepper
2 eggs
Cholula hot sauce to taste (my favourite hot sauce for eggs and fish tacos)
Maldon sea salt to taste (the best salt in the entire world and will change your life trust me)

1) Heat pan over medium heat with olive oil.
2) When hot, add veggies.
3) Add pinch of salt and pepper. Cook veggies until soft.
4) Add eggs directly in pan, scrambling as they heat up.
5) As soon as they’re scrambled, turn the pan off.
6) Top with hot sauce and Maldon.

Happy Super Bowl Sunday!

Healthy Eating: Gluten-Free Raspberry Muffins

When I was reading through the latest issue of Bon Appetit, I came across a lot of really healthy recipes that I immediately had to try. When it comes to recipes, I am definitely one of those people who likes to estimate and “wing it” based on ingredients I have on hand. If I don’t have to buy something and can re-purpose something I already have, I always choose that route. While there are exceptions to that rule, I am generally one for substitutions and “pinches” rather than 1/2 teaspoons.

I have always been interested in the “Gluten-Free” diet. While I do not have a gluten intolerance, I realize the adverse side effects that gluten can have on your brain and body. Don’t get me wrong, I love me some pasta, but at the end of the day, little changes here and there can really aid in improving your overall health and well-being. So, to switch things up for breakfast this week, I adapted this Bon Appetit Gluten-Free Raspberry and Ginger Muffin recipe, using what I had on hand. Instead of regular gluten-free flour I used half almond flour and half brown rice flour. I also cut down on the sugar and raspberries. The result was an extremely moist and filling muffin.

I popped half the batch in the freezer and have been warming them up for about 30 seconds in the microwave everymorning. I really like the feeling of eating a muffin guilt-free (minus a little brown sugar – no-one’s perfect!)

gluten-free-raspberry-ginger-muffins-940x600Other small changes I’ve been making to improve my health in 2014:

– Drinking more green tea in the morning and herbal tea in the afternoon
– Switching out skim milk for almond milk in my latte every morning
– Cutting out deep fried foods for the month of January

I am planning to do a food-related goal every month, like cut out dairy for a month, cut out bread, etc. The reason for this is that it takes 21 days to break a habit, and rather than simply reaching for what is most convenient, it helps you make better choices and actually think about what you’re putting in your body. By the end of the month, I plan to indulge more consciously, and less often.

What are some of your health tips and tricks for 2014?

Fall Panzanella Salad

I’m always so inspired by the colours, people, and bountiful displays at the farmer’s market. This weekend’s was no different, except that it’s fall, which means turning over a new leaf and embracing cooler weather, greyer skies, and turning the heat on. I have to admit, I love the shift from warm to cool and look forward to this time every year. It means I can cuddle up with a hot mug of tea and my favourite cookbooks concocting what I want to make next. Today, we had some classic fall vegetables like tomatoes and brussels sprouts. I had seen something on Pinterest called a “winter panzanella salad” and wanted to make a fall version with what I had on hand. I used a bunch of different recipe methods and came up with something that worked for our ingredients. It’s certain to become a new staple.

IMG_2740 IMG_2743 IMG_2744Fall Panzanella Salad
Serves 2 as a main, 4 as a side

1/4 red onion, sliced thinly
1 tsp red wine vinegar
1 tsp white wine vinegar
pinch of salt
1 lb brussels sprouts, quartered
1 tbsp olive oil
salt and pepper
1 tsp fresh sage, torn
6 small tomatoes, cut into pieces the size of the brussels sprouts
1/4 cup olive oil
1/4 cup fresh parsley

2 tbsp salted butter
2 cups of fresh bread, cut into cubes
3 garlic cloves, pressed
1 tsp dried thyme
3 tbsp freshly grated parmesan, plus more for topping
pinch of salt and pepper

1) Add onion and vinegars to a bowl and put aside.
2) Heat oven to 400F.
3) Toss brussels sprouts with olive oil, sage and salt & pepper.
4) Roast for 15-20 minutes, or until slightly crispy.
5) Melt butter on stove top. When bubbling, add garlic and thyme.
6) When garlic is fragrant, add fresh bread and toast.
7) When bread is slightly brown, put on baking sheet and put in oven with parmesan cheese and salt & pepper. Bake for 15 minutes.
8) Whisk olive oil into onion dressing.
9) When breadcrumbs are done and brussels sprouts are ready, combine with tomatoes, dressing and top with parsley and a little parmesan.

What are your favourite fall recipes? Leave them in the comments below!


The Juice Box

Today, I’m doing juice cleanse. I have been wanting to do one for quite some time, and got inspired when I found The Juice Box. They are a local Vancouver company that truly believes in the health benefits of juicing. My dad is an avid juicer, and I love going home to a few green drinks! It may not be easy, but I think it’s worth it to cleanse your system once in a while. So far, the orange cucumber juice has me feeling great! The Juice Box is the only organic, cold-pressed juice delivery service in Vancouver. The owner dropped off our juices last night and was so enthusiastic that I couldn’t wait for this morning to start! We’ll see how I feel in a few hours 😉

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How could you be unexcited about something so colourful and healthy!

So, why do a juice cleanse? I checked out their FAQ’s and loved this answer:


This varies from person to person. It really depends on your diet. If you are a vegan or if you eat meat in moderation and a large amount of vegetables your cleansing reactions will likely be less than that of someone who eats a lot of processed foods. But if you are someone who eats a lot of processed foods, that is ALL THE MORE reason to do a cleanse. Yes, you may feel tired or have a headache during your cleanse. This will pass as the toxins you have accumulated are expelled.

Have an amazing and healthy week!!

Spinach Berry Smoothie

Spinach Berry SmoothieEveryone has their morning routine. While I consider myself a routine person, I seem to switch up my breakfast choices on a weekly basis. This week I’ve been stuck on smoothies as a delicious, refreshing, and energizing way to start the day and put off hunger until my mid-morning snack of an apple and tea. This is the recipe I’ve been using, but there are many ways that you can change it: add yogurt, use water instead of almond milk, use different fruit, add kale,  you name it!

What are some of your favourite smoothie recipes?

Happy friday!

PS –> I’m almost in FIRST PLACE –> vote here –>