2 brunch ideas

You will be pleasantly surprised by how satisfying and hearty these brunch dishes are.

Like omelettes, frittatas are infinitely adaptable. This one pays homage to the dish's Italian origins with zucchini, mushrooms, tomatoes, basil, and mozzarella cheese.

Preparation time: 10 minutes 

Cook time: 20 minutes 

Serves 6

•  1/2 small onion, chopped
• 1 small zucchini, chopped
• 110 g (4 oz) cremini or button mushrooms, sliced
• 1 garlic clove, minced
• 4 plum tomatoes, chopped
•  6 eggs
• 2 egg whites
• 50 mL (1/4 c) 1% milk
•  1 g (1/4 tsp) salt
• 0.5 g (1/8 tsp) ground black pepper
• 15 g (1 tbsp) chopped fresh basil
• 110 to 125 g (1/2 c) shredded reduced-fat mozzarella cheese
• 30 g (2 tbsp) grated Parmesan cheese

1. Put a 25 centimetre (10 inch) nonstick skillet with heatproof handles over medium heat and coat with cooking spray. Add the onions and zucchini and cook just until soft, about four minutes. Add the mushrooms and garlic and cook until the mushrooms begin to release their liquid, about three minutes. Add the tomatoes and cook until most of the liquid evaporates from the pan bottom, about three to four minutes.
2. Meanwhile, beat the eggs, egg whites, milk, salt, pepper, and basil in a medium bowl. Stir in 50 millilitres (1/4 cup) of the mozzarella.
3. Reduce the heat under the pan to medium-low and pour in the egg mixture. Cover and cook until the eggs are almost set but the top is still wet, six to eight minutes.
4. Preheat the broiler and set an oven rack in the top third of the oven.
5. Scatter the remaining 50 millilitres (1/4 cup) mozzarella and the Parmesan over the top of the eggs. Transfer the pan to the broiler and broil until the top is set, puffed, and lightly browned, one to two minutes.
6. Cut into wedges and serve.

Per serving: 136 cal, 6 g fat (2 g sat), 7 g carbs, 13 g protein, 1 g fibre, 187 mg chol, 288 mg sodium, 205 mg calcium.

Also known as Scotch or Irish oats, steel-cut oats are cut into a few coarse pieces rather than rolled flat like old-fashioned oatmeal. They take a bit longer to cook but have a wonderfully chewy texture and nutty taste. If using old-fashioned rolled oats, reduce the cooking time by about 15 minutes.

Quick tip: Looking for cancer-fighting antioxidants? The cranberries in this oatmeal provide plenty.

Preparation time: 5 minutes  

Cook time: 25 minutes 

Serves 4

• 500 mL (2 c) apple juice
• 45 mL (3 tbsp) honey
•  5 g (1 tsp) ground cardamom
• Pinch of salt
• 350 g (1 1/2 c) dried cranberries
•  350 g (1 1/2 c) steel-cut oats
• 175 mL (3/4 c) 1% milk
• 45 g (3 tbsp) sliced almonds

1. Put the apple juice, honey, cardamom, and salt in a medium saucepan. Bring to a boil over high heat.
2. Reduce the heat to medium and add the cranberries and oats. Simmer until thickened and the liquid is absorbed, about 25 minutes for steel-cut oats.
3. Remove from the heat and stir in the milk. Scatter the almonds over the top.

Per serving: 508 cal, 7 g fat (1 g sat), 100 g carbs, 11 g protein, 9 g fibre, 2 mg chol, 28 mg sodium, 97 mg calcium.