real life nutrition: shannon beddoe

3 June 2014

1. Name:  Shannon

2. Occupation:  Civil Litigation Lawyer

3. Breakfast is usually:  Bowl of mixed berries with gluten-free muesli and almond milk

4. Coffee, tea or green juice:  Black coffee in the morning; Herbal tea the rest of the day

5. Favourite time + place to grocery shop:  Fiesta Farms! My favourite time to shop is in the hour before it closes on weeknights, between 8 and 9 pm.  It’s nice and quiet.

6. Exercise routine:  When the days get longer, I try to walk in the mornings before breakfast.  It’s a great way to start the day and it’s nice to see the city when it’s peaceful and quiet.  Plus the Portuguese bakeries in my neighbourhood start early so the smell is to-die-for! I also bike to and from work most days year-round.

7. Favourite way to wind down and relax:  Pour a glass of wine and read a book on the back steps.  I also find cooking to be very relaxing (and rewarding!)

8. Biggest health obstacle:  My job. Unless I’m in Court, most of my days are spent sitting in front of a computer.  The stress of the job is also a big strain on my system.

9. How you make time for health in your life:  Making time can be tough.  That’s why I try to take advantage of what I call “dead time”.  For instance, my commute to work – if I have to get from home to the office, why would I choose to spend that time smelling a stranger’s armpit on the streetcar when I can ride my bike and feel the breeze on my face all the way downtown?  I also never leave home without a packed meal or snack – even when I go to the movies! It becomes a habit to always like knowing you have something healthy to nosh on. You never know when you’ll be stuck somewhere!

10. One thing you will never give up:  Wine. And cheese.

11. Always in your fridge:  Cocktail Sauce. (To go with the frozen shrimps that are always in the freezer).

12. Go-to meal + recipe:  Omelettes with kale, tomatoes and goat’s cheese.  While an omelette might seem like breakfast food, it’s perfect for those nights when you’re too busy to make a “real” dinner, but you’re still craving a meal that’s hot, healthy and satisfying.  And the ingredients will almost always be on hand.  Enjoy with a glass of white wine

Omelette ingredients

Shannon’s Omelette

  • 2 eggs
  • Extra-virgin olive oil
  • Kale
  • Medium Tomato
  • Goat’s Cheese
  • Paprika
  • Salt & Pepper
  1. Wash and stem a few handfuls of kale. (Spinach is a fine substitute, but kale is meatier and retains better texture when cooked.)
  2. Add freshly washed kale to sauté pan. Add a few extra tablespoons of water, cover and allow to simmer on medium heat until kale is slightly wilted and bright green.
  3. While kale is simmering, prep the other ingredients: chop the tomato, beat two eggs vigorously (bubbles are key to fluffy omelettes), and grate or crumble goat cheese. (Any variety will do – I like the saltiness of goat cheddar in an omelette, but the soft unripened goat cheese works perfectly too.)
  4. Remove kale from pan and set aside. Drain any water form the pan. Turn heat up slightly and add a tablespoon of olive oil to the pan.
  5. Pour in eggs and allow to simmer on medium-high heat for a minute. Then add kale, tomatoes and cheese down one side (or the middle) of the omelette.
  6. When the egg begins to set, fold up the two sides over the filling of the omelette. Allow to cook another minute or so, then flip.
  7. If you don’t dare to flip your omelette, cover the pan with a lid and allow the omelette to steam to ensure all the egg is cooked and the ingredients are nice and hot.
  8. Sprinkle your omelette with a touch of salt, lots of fresh ground pepper and a few sprinkles of paprika.
You can spice up your omelette with other leftovers – I’ve added diced cooked sweet potato… avocado… anything goes.

omelette 2

photos: shannon beddoe

real life nutrition is a series I created to showcase a variety of real people and their daily relationship with health.  My hope is that you can identify with the ups and downs we all experience when trying to make time for health in our lives and be inspired by these stories

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