Healthy Living in the North

Foodie Friday: Celebrating love with a cozy weekend breakfast

Breakfast has to be my favourite meal of the day. During the week, it’s always something quick, and usually something off of Marianne’s grab-and-go breakfast list. I was on a baked oatmeal kick for a while, too, and Carly’s Berry Banana Baked Oatmeal really hit the spot.

Weekends are when I really take advantage of my leisure time and whip up something special. My hubby is often at the gym in the morning and I sleep in, so I fly solo for breakfast. Even though I don’t love cooking for one, I still make an effort to make something interesting that will satisfy my breakfast cravings and show my body that I cherish it as well. If you know me, you know that I usually don’t get going until about 11 or 12 on the weekend. I don’t usually have breakfast in bed, but you’ll often find me cuddled up by the fire in a cozy blanket when I’m having breakfast and a hot cup of coffee enjoying “me time”.

eggs in tomato sauce, cutlery, toast

Enjoy this cozy weekend breakfast in bed- or not!

When my hubby is home, spending the morning together is endearing, and it’s sometimes nice to have breakfast in bed, if not cuddled up on the couch together. This is especially true for special occasions like Valentine’s Day or our wedding anniversary when we have an opportunity to show our love for each other. This year, Valentine’s Day isn’t on a weekend, but our anniversary is, so we’ll be cozying up for a weekend breakfast. We will also be welcoming a new addition to the family this summer so there will be a lot of love going around this year!

I have a few go-to weekend breakfasts in my repertoire that I cook for myself, plus or minus my hubby:

  • Oatmeal pancakes with warmed up berries
  • Whole grain cinnamon French toast
  • Almond Belgian waffles (made with my new waffle iron that I gifted myself this Christmas)

This time around, I’ll probably go for something that packs a protein and veggie punch to nourish my growing belly as well as shows my love for my husband (did I mention he’s a protein fanatic?). I tried a similar dish to the one below at a restaurant in Vancouver, and I haven’t been able to get it out of my mind since. I never thought I would like tomatoes with my eggs, but this is definitely a winning combo in my books. When I make it, it’s always a little different depending on what I have in my fridge and pantry – adding things like spinach, peppers, chickpeas, potatoes, pesto, balsamic vinegar, etc.. Use the recipe below as a base and add to it whatever you love.

I served my eggs with one of my favourite breads from Lac La Hache Bakery- the Sunflower Medium Rye.

Enjoy it in bed – or not!

Eggs in Tomato Sauce


  • 1 T olive oil
  • 1 clove garlic, minced
  • ½ onion, chopped
  • 1 can crushed tomatoes
  • Pinch thyme, dried or fresh
  • Pinch red pepper flakes
  • Salt and pepper to taste
  • 4 large eggs
  • 2 T feta cheese or your favourite cheese


  1. In a frying pan on medium heat, sauté garlic and onion in olive oil until translucent.
  2. Add diced tomatoes, thyme, and red pepper flakes. Add salt to taste. Simmer for 5-10 minutes to let flavours marry.
  3. Add the potatoes into the sauce.
  4. Crack the eggs onto the sauce.
  5. Cover the pan with a lid and cook until whites of the eggs are cooked. This is how I like my eggs- leaving the yolks still runny.
  6. Top with feta cheese and serve with toast or your favourite breakfast bread.

Note: You can also use leftover tomato sauce from the night before or pre-made sauce to speed up the cooking time.

Erin Branco

About Erin Branco

Erin is a dietitian who works with residents in long term care homes in Prince George. She is passionate about supporting residents’ quality of life as well as fostering their reconnection to food. In her spare time, you can find her with her family and friends, enjoying a meal, playing in the garden, camping or supporting clients in her private practice. She loves being a part of making positive change in healthcare, and is an advocate for providing best practice nutrition support to our northern communities.


Celebrating healthy and safe relationships

Medical professional administering HIV test.

Sexual and Reproductive Health Day (and Valentine’s Day!) gives us a chance to celebrate sexuality, diversity, and pleasure and reflect on our relationships. One part of a safe and healthy relationship is knowing your STI status and regular testing from a health-care professional!

This blog post was co-written by Sam Milligan, Andrew Burton, Lesley Cerny, and Ciro Panessa. To learn more about all of our blog writers, visit our Contributors page.

Sexual and Reproductive Health Day is February 12. With Valentine’s Day just around the corner, this is a good time to celebrate sexuality, diversity, and pleasure and reflect on relationships old and new. Healthy sexuality is fundamental to the physical and emotional health and well-being of individuals, couples and families. While we think about our intimate relationships, let’s not forget to think about sexually transmitted infections (STIs) and about taking precautions to protect our health and the health of those we care about.

When we think about having sex with someone, we want it to be a part of a fulfilling relationship. STIs are among the most widespread infections in the world. Here in the north, we have some of the highest rates of STIs in all of B.C. Chlamydia, gonorrhea, and infectious syphilis are steadily increasing. HIV and hepatitis C can be sexually transmitted, too. Because many STIs have few or no noticeable symptoms, you may think you don’t have one but the only way to be sure is to get tested! Not knowing leaves you and your partner open to potentially serious health complications like cervical cancer and sterility. Have an open and honest discussion with your doctor, ask for regular testing from a health-care professional, and follow up when you get the results.

Valentine’s Day is a time to respect, honour and celebrate our relationships. That means respecting, honouring and celebrating ourselves and those we care about. Keeping ourselves and those we love healthy is a good thing.

STIs can be treated and, in some cases, treated easily. Treatment is only part of the approach, though. As northerners, we know that STI rates are high here. The more STI testing becomes routine, the more that STIs can be prevented. We need to build up resiliency in our communities to prevent sexual ill-health in the first place. Northern Health is committed to partnering with communities to promote sexual health as an important, integral component of health and well-being.

Sam Milligan

About Sam Milligan

Sam is the regional health systems navigator in Northern Health’s blood borne pathogens (BBP) services team. In his role, he provides education and consultation services to communities and programs across the north. Some of his responsibilities include improving community access to HIV & HCV treatment, increase testing for HIV/HCV, and provide current practice education to staff, physicians, and community members. If not at work or talking about work, Sam can be found in the realms of adventures with his two young sons or hanging out with the most gorgeous woman on the planet: his wife. (Sam no longer works with Northern Health, we wish him all the best.)