Rise & Shine

Surprise Quick Quiche

Surprise Quick Quiche

Yield: Serves 1   Ingredients:   3 large eggs1 ½ cups (375 mL) 1% milk ¼ cup whole wheat flour 50 mL2 tbsp cornmeal 3 green onions, chopped1 ¼ cup shredded lower-fat cheddar cheese3 tbsp cooked bacon bits 45 mL   Variations * Substitute shredded Swiss...

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English Muffin Breakfast Pizzas

English Muffin Breakfast Pizzas

Yield: 4 servings   Ingredients: 4 Whole-wheat English muffins 2 tbsp olive oil, divided4 slices (3 oz) Canadian Bacon, thinly sliced into strips3 cups lightly packed fresh baby spinach leaves, coarsely chopped1/2 cup Marinara sauce1 cup (4 oz) shredded part-skim...

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Blueberry Chia Overnight Oats

Blueberry Chia Overnight Oats

Yield: 4 servings   Ingredients: 2/3 cup Whole Natural Almonds, divided1 1/2 cups Non-fat or 1% Milk1 cup non-fat or low-fat plain yogurt  (not Greek-style)1/3 cup all-fruit blueberry jam1 tsp pure vanilla extract1 cup old-fashioned rolled oats2 tbsp chia seeds2...

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Egg, Tomato & Cheese Breakfast Pizzas

Egg, Tomato & Cheese Breakfast Pizzas

Yield: 4 servingsPrep Time: 8 minutesCooking Time: 5 minutes   Ingredients: 4 whole wheat pita breads, about 7 inches (18 cm) 1 cup (250 mL) shredded Mozzarella cheese 2 small tomatoes, thinly sliced Pepper4 large eggs 1/8 tsp (0.5 mL) dried basil *1/8 tsp (0.5...

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Pumpkin Spice Overnight Oats

Pumpkin Spice Overnight Oats

Yield: 4 servings   Ingredients: ½ cup walnut pieces, coarsely chopped, divided1/4 cup hulled pumpkin seeds, divided1 cup non-fat or 1% low fat milk1 cup non-fat or low fat plain yogurt1 cup old-fashioned rolled oats½ cup pumpkin puree¼ cup pure maple syrup1 tsp...

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Bran Muffins

Bran Muffins

Yield: 12 muffins or 48 mini muffins   Ingredients: 1 cup whole wheat flour¾ cup brown sugar1 cup natural bran½ tsp baking soda1 tsp baking powder1 cup milk + 1 tbsp vinegar1/3 cup canola oil1 egg  Instructions:   Mix together vinegar and milk in small...

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Pumpkin Oatmeal Muffins

Pumpkin Oatmeal Muffins

Yield: 12 muffins or 48 mini muffins   Ingredients: 1 ½ cup whole wheat flour1 cup oatmeal1 ½ tsp pumpkin pie spice½ tsp baking soda1 tbsp baking powder1/3 cup canola oil1 egg, beaten lightly¾ cup brown sugar or ½ cup honey¾ cup milk1 cup canned pumpkin  ...

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Baked Oatmeal with Berries & Lentils

Baked Oatmeal with Berries & Lentils

Ingredients: 1 1/2 cups old-fashioned rolled oats1/4 cup dry red lentils1 tsp baking powder1 tsp cinnamon1/4 tsp fine sea salt1 cup fresh or frozen blueberries, raspberries or both1/3 cup shredded coconut (optional)2 cups whole milk (or half 1% milk & half + half...

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