Tag Archives: Breakfast

Breakfast Casserole

This is just the base recipe. Feel free to tweak it based on what you have available.

Breakfast Casserole
Prep time
Cook time
Total time
Recipe type: Breakfast
  • 1 loaf of french bread
  • 1 package of breakfast sausage
  • 1 dozen eggs
  • a mix of cheeses - I prefer feta and goat
  • milk and cream or half and half
  • paprika, salt and pepper
  • spinach, fresh or frozen
  1. Preheat the oven to 350
  2. Brown the sausage, drain on paper towels
  3. Tear the break into chunks and layer in the bottom of a (large) greased baking pan
  4. Wilt the spinach if fresh, thaw if frozen; drain and add over the bread
  5. Add the sausage and cheese.
  6. In a pan stir together about 1 cup each of milk and cream, or 2 cups half and half with paprika, salt and pepper (salt is optional, cheese can add a a lot already. Paprika is important). Beat in the eggs.
  7. Add the mix to the pan.
  8. Bake for about an hour, cut into squares and serve for brunch, accompany with fruit.


Aunt Joan’s Granola

This last time I added 1 cup each of hemp seed and chia seed.   I started out by toasting in coconut oil the flax, hemp, chia, sesame and wheat germ all stirred in together.  This had a fabulous nutty taste once toasted.  I sent whole nuts through the food processor for bits instead of whole – next time a nut grinder might be better for more even chunks, but still good.  I used coconut oil instead of canola oil in the syrup and I think it was much better.

Aunt Joan's Granola
  • Oatmeal Mix:
  • 4 C Oatmeal (reg, not 1 min)
  • 1 C Wheat Germ
  • 1 C Ground Flax seed
  • 1 C Pumpkin Seeds (raw, unsalted)
  • 1 C Sunflower seeds (raw, unsalted)
  • 1 C Nuts (sliced almonds, walnuts, pecans, etc)
  • 1 C Sesame Seeds
  • 1 C Coconut (regular)
  • Syrup:
  • Separately, mix and cook until bubbling:
  • ½ Cup Honey (raw, local)
  • ½ C vegetable oil (not olive; use canola)
  • 2 heaping Tbls Cinnamon
  1. Combine the Oatmeal Mix ingredients in a large bowl.
  2. Add Syrup to the oatmeal mixture, stirring thoroughly until all is well coated.
  3. Spread mixture on 2 cookie sheets
  4. Bake at 250 for ~20 minutes
  5. Stir to avoid sticking
  6. Bake an additional 20 min
  7. Remove from oven and add 1 cup of dried fruit
  8. Stir and allow to cool
  9. Store in freezer bags


Notes: Craisens are good, dried cherries were too sweet/chewy; dried apples were good – and even better if added for the last 20 minutes of cook time so they toasted.

Crustless Quiche Lorraine

Start to Finish: 60 Minutes Makes: 2 9 inch pies


  • 4 eggs
  • 3 cups sour cream (24 oz.)
  • 1/4 tsp. Allspice
  • pinch ginger
  • 1 1/2 cups of assorted cheeses (we us feta, jarlsberg and mozzarella)

Add any fresh veggies you like. We’ve used spinach lightly wilted and steamed asparagus.


  1. Pre-heat oven to 350 degrees.
  2. Wilt spinach or steam veggies and set aside.
  3. Whisk eggs in large mixing bowl.
  4. Add sour cream and whisk until smooth.
  5. Add allspice, ginger and pepper then mix in throughly.
  6. Stir in cheeses and veggies.
  7. Pour half of mixture into each 9 inch pie plate that has been lightly coated with cooking spray.

Cook in 350 degree oven for 40 minutes or until top is golden brown.
Allow to cool before cutting.

Vegetable Quiches

Prep: 25 minutes     Bake: 25 minutes     Stand: 5 minutes     Oven: 375°F     Makes: 6 servings


  • Nonstick olive oil cooking spray
  • 3 7- or 8-inch whole wheat flour tortillas
  • 2 ounces reduced-fat Swiss, cheddar or mozzarella cheese, shredded (1/2 cup)
  • 1 cup broccoli florets
  • 1/2 of a small red bell pepper, cut into thing bite-size strips
  • 4 eggs
  • 3/4 cup evaporated fat-free milk
  • 1/4 tsp. dried thyme, crushed
  • 1/8 tsp. kosher salt
  • 1/8 tsp. freshly ground black pepper
  • Thin strips red bell pepper (optional)


  1. Preheat oven to 375°F. Coat six 6- to 7-inch individual round baking dishes or pans* with nonstick cooking spray. Carefully press tortillas into dishes or pans. Sprinkle with cheese.
  2. In a small covered saucepan cook the broccoli and bell pepper strips in a small amount of boiling water about 3 minutes or until crisp-tender. Drain well. Sprinkle cooked vegetables over cheese in baking dishes.
  3. In a medium bowl whisk together eggs, evaporated fat-free milk, thyme, kosher salt, and black pepper until well mixed. Pour egg mixture over vegetables in baking dishes. Place on baking sheet.
  4. Bake for 25 to 30 minutes or until puffed and a knife inserted near the center of each comes out clean. Let stand for 5 minutes before serving. If desired, garnish with additional strips of bell pepper.

Nutrition facts per serving: 185 cal., 8 g total fat (3 g sat. fat), 151 mg chol., 314 mg sodium, 13 g carbo., 6 g fiber, 15 g pro.

Exchanges: 1/2 Vegetable, 1/2 Starch, 2 Medium-Fat Meat

*Note: Or coat six 6-ounce custard cups with nonstick cooking spray. Cut each tortilla into 6 wedges. To form crust, press 3 tortilla wedges into each custard cup with the points toward center. Tortillas do not have to cover cups completely. Continue as directed

Crustless Feta and Cheddar Quiche

Prep: 25 minutes     Bake: 40 minutes     Oven: 350°F     Makes: 8 servings


  • Nonstick olive oil cooking spray
  • 4 beaten eggs
  • 1/2 cup whole wheat pastry flour
  • 4 cloves garlic, minced (2 tsp minced)
  • 1 tbs chopped fresh dillweed, thyme, or mint
  • 1/4 tsp freshly ground black pepper
  • 1/8 tsp kosher salt
  • 1 1/2 cups low-fat cottage cheese (12 ounces)
  • 1 10-ounce packages frozen chopped broccoli, cooked and drained
  • 1 cup crumbled feta cheese (4 ounces)
  • 1 cup shredded reduced-fat cheddar cheese (4 ounces)


  1. Preheat oven to 350°F. Lightly coat a 9-inch pie plate with cooking spray.
  2. In a medium bowl combine eggs, pastry flour, garlic, dillweed, pepper and kosher salt. Stir in cottage cheese, broccoli, feta, and cheddar. Spoon into the prepared pie plate.
  3. Bake for 40 to 45 minutes or until a knife inserted near the center comes out clean. Cool on a wire rack for 5 to 10 minutes before serving.

For Waves 1, 2, and 3, serve with whole grain toast

Nutrition facts per serving: 188 cal., 10 g total fat (6 g sat. fat), 134 mg chol., 575 mg sodium, 9 g carbo., 2 g fiber, 16 g pro.

Exchanges: 1/2 Vegetable, 1/2 Starch, 2 Lean Meat, 1/2 Fat.