Written by Dietitian & Food Stylist, Elis Halenko

In my 20’s my life felt very balanced. In my early 30’s, as a newish mom, I found that adding a kid in the mix could easily throw off that balance. It’s hard to find little pockets of time for yourself and when you do (at least when I do), I had a habit of going through my to-do list, cleaning or shopping, rarely was a spare moment spared for me.

Now that Ella is 2 and I am back to work as full time as I'd like to be, I realize how unsustainable this fast paced, go-getter attitude is. We work for the lifestyle we want and then we realize, watching our kids play with sticks and cardboard boxes with so much enthusiasm, that we can make do with a lot less. Which often means we can work a lot less and spend more time with family… isn’t that part of the life we want? - More time with family and friends creating memories.

I’ll be honest, initially, I embraced minimalism as a way to cope with my anxiety at first; but a pleasant natural byproduct of this approach to life was saving money and being able to spend more time with my family.

Some of the main takeaways from minimalism are 1) tidying up, 2) having a place for everything and 3) only keeping what we really cherish or find useful. Everything else we don’t really need or want can be recycled, thrifted, thrown out or re-sold.

One of the items I accumulated a lot of as a food stylist and dietitian was dishwares (as you can imagine). I found this minimalist kitchen supply list from Mark Bittman’s list, author of the New York Times, a really helpful guideline for those looking to declutter themselves:

Minimalist Kitchen Tool List, $200-300 (ref: Mark Bittman)

8 inch chef’s knife

Instant read thermometer

3 Stainless steel nesting bowls

Tongs

1 sheet pan

Plastic cutting board

Paring knife

Can opener

Vegetable peeler

Colander

3 sizes of cast aluminum saucepans

Medium nonstick cast-aluminum pan

Large, deep-sided heavy steel pan

Slotted spoon

Skimmer

Heat-resistant rubber spatula

Bread knife

Big whisk

Food processor

Salad spinner

Microplane grater

Coffee and spice grinder

Immersion or stand blender

Slow Mornings with a Dietitian and Mom

I find that this list has been extremely helpful in setting me up with a well-equipped kitchen without feeling overwhelmed when trying out a new recipe. Cooking calms me, and I especially love starting my mornings with easy yet creative recipes! As a dietitian, I'm passionate about starting the day right with a wholesome meal that not only fuels your body but also brings a sense of peace and balance to your mornings.

In honour of World Egg Day and the slow food movement, today we will be making high protein Turkish eggs recipe. There's something undeniably satisfying about breaking into a perfectly poached egg, isn't there? 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.

The key to mastering the perfect poached egg lies in a few simple steps.

First, ensure your eggs are fresh. Fresh eggs hold their shape better when poaching.
Next, bring a pot of water to a gentle simmer, not a rolling boil.
Adding a splash of vinegar to the water helps the egg whites to set faster. Crack the egg into a small bowl and gently slide it into the water.
Let it cook for about 3-4 minutes and then carefully lift it out with a slotted spoon. Voilà - you've got yourself a beautifully poached egg!

High Protein Turkish Eggs Recipe:

(offers 30 grams of protein per serving!)

Serves 4

Yogurt Base:

2 cups of Greek yogurt

4 garlic cloves (or 2 large ones), grated

1 lemon, juiced

Salt and pepper to taste

Aleppo Butter:

4 Tbsp of unsalted butter

1 Tbsp of Aleppo chili flakes

½ tsp of smoked paprika

½ tsp of cumin

Topping:

8 eggs, poached (2 eggs per person)

3 Tbsp fresh dill

3 Tbsp pesto (store bought is great! Or if you are having a really slow morning, you can make your own)

Method:

1. In a large bowl, combine all the yogurt base ingredients together and set aside.

2. In a small skillet on medium heat, melt butter and add spices until fragrant, mixing to combine, about 4 minutes. Then set aside.

3. Poach eggs as per instructions above.

4. Assemble the Turkish eggs, dividing the recipe equally between 4 plates, yogurt base on the bottom, followed by the eggs, then the Aleppo butter and fresh herbs and pepper.

Turkish eggs are a celebration of flavors and textures that will leave you feeling satisfied and ready to conquer the day. Start by spooning a generous serving of creamy Greek yogurt onto a plate. Greek yogurt is a protein powerhouse, offering around 17 grams of protein per 170-gram serving. It's also rich in probiotics, which are great for gut health. Next, carefully place two perfectly poached eggs on top of the yogurt, followed by the aleppo butter, pesto, and dill. Feel free to add another crack of salt and pepper. The combination of the cool, tangy yogurt and the warm, velvety eggs is heavenly. This plate offers 30 grams of protein per serving, making it a high protein breakfast option.

Watch this reel for the recipe video here!

The beauty of a slow morning routine cannot be overstated. In a world where we're constantly rushing from one thing to the next, carving out time for a slow, intentional morning can be a game-changer. Building a slow morning routine is one of the best gifts you can give yourself. Whether it's taking a few extra minutes to enjoy your breakfast, practicing mindfulness, or simply sitting in quiet reflection, these moments of calm can have a profound impact on your overall well-being.

So, how can you embrace a slow morning routine?

1.You can start by setting your alarm a bit earlier to allow for some extra time.

2. Perhaps you can use this extra time to prepare and savor your high-protein Turkish egg breakfast.

3. Maybe add in a short meditation, some light stretching, or a few moments of journaling. These intentional actions can set the stage for a more centered, grounded day.

In the whirlwind of modern life, it's easy to overlook the importance of slow mornings and building routines. Yet, these simple practices can be transformative.

As a dietitian, I encourage you to savor your breakfast, to relish the process of creating a nourishing meal, and to embrace the power of slow mornings. By doing so, you're not just fueling your body with nutrients; you're also nurturing your spirit and setting the stage for a day filled with intention. So, why not start tomorrow with a slow morning and a delightful high-protein Turkish egg breakfast? Your body and mind will thank you for it.