Christmas Wifesaver Casserole

Yield: 12 servings

1 package hash brown potatoes, thawed
2 cups grated cheddar
1 lb breakfast sausage
1 1/2 cups milk
1/4 tsp dry mustard powder
1 finely chopped onion
8 large eggs

Night before:

In a 9x13" greased casserole place the thawed hash brown potatoes in the bottom.  Sprinkle with 1 1/2 cups grated cheese, saving 1/2 cup for the top of the casserole.  Brown the sausage and onion and sprinkle over cheese and potatoes.  Next mix the eggs and milk in a separate bowl with the dry mustard.  Pour this mixture over everything and let set covered in the fridge overnight.  Sprinkle remaining cheese on top 15 minutes before casserole is done.

Next morning:

Uncover casserole and bake at 350 degrees for 45 minutes to an hour.

Breakfast Muesli: Brain Food Before School!

Getting back to my Swiss-German roots this morning with a recipe my grandma  refers to as her favorite breakfast.   This was a hit with my entire family, it's so healthy, filling, and has NO added sugars.

Traditionally, Muesli is made by soaking oats overnight in water with lemon juice.  This unlocks the nutrients in the grain and makes them more digestible.  However, if you forget to soak your grains, you can still make this quickly the morning of as a hot cereal.

Serves: 5

1 cup rolled old fashioned (not quick) oats
2/3 cup water
2 tbs lemon juice
Chopped fresh fruit of your choice, any combination of:
Peaches, nectarines, apples, oranges, mangoes, strawberries, blueberries, raspberries, bananas, etc.

Chopped dried fruit and nuts of your choice:
Almonds, cashews, peanuts, walnuts, etc.
Raisins, Cranberries, Apricots, bananas, etc.

1/4 cup flax seed meal (This is the power punch, adding DHA, Omega-3 fatty acids, and lignins)
1 cup milk
 cinnamon

Directions:
In a small to medium bowl combine water, oats, and lemon juice.  Soak overnight at room temperature.  (If you forget to do this, then combine water, oats, and lemon juice and nuke for 2 minutes in the microwave).

Your oats should still look like oats, but they should be softer and should clump together.  It should not look like oatmeal porridge, if this is the case, try using less water.

• Divide oats between 5 bowls.

• Top with:

Portion of chopped fruit
Portion of chopped nuts
Portion of dried fruit if desired

• Divide flax seed meal between the five servings
• Sprinkle with cinnamon
• Divide milk between the five servings

Completed muesli should be no more than 1/2 cereal and 1/2 fruits/nuts.

Some people prefer to eat their muesli with yogurt instead of milk.

Zucchini "Cupcake" Muffins

This healthy muffin packs in the nutrition of zucchini, whole wheat, and flax seed meal for a brain-boosting breakfast "cupcake" my kids love!

Prep: 15 minutes
Bake: 14-55 Minutes
Yield: 24 regular muffins or 48 mini muffins or 2 loaves of bread

2 3/4 cups whole wheat flour
1/4 cup ground flax seed meal
2 tsp ground cinnamon
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
1/2 tsp ground nutmeg
2 cups sugar (or substitute 1 ripe, mashed banana for 2/3 cup of sugar)
3 cups finely shredded zucchini
1/2 cup cooking oil
2 eggs
1/2 tsp shredded lemon peel (optional)
1 cup chopped nuts (optional)
1 cup chocolate chips (optional)

Line muffin tins with paper wrappers. In a medium bowl combine wet ingredients and stir until well mixed. Top with dry ingredients and stir together all at once until just blended. Spoon batter into cupcake tins. Baking time will vary by size of your muffins, they are done when a toothpick comes out clean or the top cracks. Mini muffins take around 14 minutes, larger muffins will take longer.

This recipe will alternately make 2 loaves of zucchini bread, baked at 350 F for 55 minutes.

Easiest Granola Bars Ever!

My kids love these, so I count them as healthy cookie-bars!

Prep: 10 minutes, plus 1 hour to set


10 oz marshmallows
1/2 cup butter
1 tsp vanilla
3 cups rolled oats
2 cups honey bunches of oats with almonds cereal
2 cups crisped rice cereal
1/2 cup ground flax seed
1 cup shredded coconut
1 cup chocolate chips

Melt marshmallows, butter and vanilla together on stove top or microwave.  Stir in remaining ingredients except chocolate chips.  Let cool slightly and then stir in chocolate chips.  Press into greased cookie sheet and let set for an hour.

Granola: Chocolate Chip, Coconut, and Peanut Bars

I made these last week and they are so good! Very easy and with ingredients I always have on hand. Perfect for treats to add to a sack lunch.

Prep: 10 minutes
Yield: 20 bars

2 1/2 cups crispy rice cereal
2 cups old fashioned oats
2/3 cup packed brown sugar
2/3 cup honey
1 tsp vanilla extract
1/2 cup peanut butter
1/4 tsp cinnamon
1/2 tsp salt (optional)
1/4 cup packed coconut
1/4 cup mini chocolate chips
1/4 cup peanuts

In a large bowl combine the rice cereal and oatmeal. Grease a 9x13 inch pan.

Mix brown sugar, honey and peanut butter in a small sauce pan. Stir over medium heat until just boiling. Add to cereal mixture along with vanilla extract, cinnamon, salt, peanuts, coconut, and chocolate chips.

Press into the prepared pan using a spatula. Set aside to cool, then cut into bars. (I put the pan in the freezer for about 20 minutes before cutting.) Bars can be individually wrapped and frozen, or store in an airtight container.

Six Week Bran Muffins

These muffins are called "six week" because the batter will safely keep in the fridge (in a sealed container) for a long time. It makes a big batch, but it won't take you six weeks to use it up, enjoying hot fresh muffins in the morning!

1 1/2 cups chopped dates, raisins, craisins, or golden raisins
5 tsp Baking Soda
2 cups boiling water
1 cup butter
4 eggs
5 cups flour
2 cups sugar
1 quart buttermilk
2 cups 40% bran flakes
2 cups All Bran cereal
1 tsp salt
1 cup walnuts (optional)

In a bowl mix dates or raisins with baking soda. Over this pour 2 cups boiling water and let cool. In a separate bowl, cream butter and sugar. Add eggs, one at a time. Stir in buttermilk alternately with flour and salt add bran flakes and All Bran and stir until moistened. Then, add the baking soda mixture. Stir just until moistened--do not overmix! Put in well greased muffin tins. Bake at 400 degrees for 20 minutes.

Store leftovers in a tight container in refrigerator for up to six weeks.

Oatmeal Applesauce Struesel Muffins

I am craving muffins today, so I'm trying these out. I found the recipe at Cooks.com. I'm going to use whole wheat flour & regular rolled oats instead of quick. I'll let you know how they turn out!

1 1/2 c. quick oatmeal
1 1/4 c. flour
3/4 tsp. cinnamon
1 tsp. baking powder
1 tsp. baking soda
1 c. unsweetened applesauce
1/2 c. skim milk
1/2 c. brown sugar
3 tbsp. veg. oil
1 egg white

Mix together in order given. Top with the following:

1/4 c. oatmeal
1 tbsp. brown sugar
1/8 tsp. cinnamon
1 tbsp. melted butter

Bake in a preheated 375F oven for about 15 minutes, or until done (depends upon the size of the muffins).

Tips and Tricks:
These just came out of the oven and they are good but could stand a few small improvements--next time I will add a dash of salt to the recipe and use a whole egg, not just the white. I think this will improve the flavor. I didn't get a chance to try the whole wheat as planned because I'm out of flour in my freezer. Serve them with butter & honey for the best taste.

Pumpkin Waffles

This recipe is from the Kennebec Inn a gorgeous bed and breakfast in Bath, Maine. Sounds like the food isn't too bad either! I can't wait to try out this recipe this weekend.

Pumpkin Waffles

To save time in the morning, mix the dry ingredients the night before. Top the waffles with fresh fruits in season and whipped cream for added elegance.

Ingredients

1/2 cup all-purpose flour

1/2 cup whole wheat flour

1-1/2 teaspoon baking powder

1/4 teaspoon baking soda

1/4 teaspoon salt

1/4 teaspoon cinnamon

1/4 teaspoon nutmeg

2 eggs, room temperature

2 Tablespoons light brown sugar

1 cup buttermilk, room temperature

4 Tablespoons butter, melted

1/2 cup canned pumpkin

1/4 cup finely chopped apple, peeled and cored

1/3 cup ground toasted walnuts

In a large bowl, sift together the flours, baking powder, baking soda, salt, cinnamon, and nutmeg; set aside. In a separate large bowl, beat together the eggs and brown sugar. Add the buttermilk, butter, and pumpkin; beat well. Add the liquid mixture to the flour mixture and stir until just blended. Fold in the apples and nuts.

Ladle the batter into a hot, well-oiled waffle iron (or non-oiled no-stick waffle pan) and cook until done. Serve with butter and a choice of warmed syrups such as maple, blueberry, and raspberry.

Serves: 4

Watermelon Breakfast Lasagna

This recipe comes from Andrea Astrachan, consumer advisor for Giant Food.

Prep/Total Time: 5 minutes
Yield: 4 servings

4 cups corn flakes
2 cups fresh blueberries and/or strawberries (or 1 cup each)
2 cups minced watermelon
2 cups lowfat vanilla yogurt

Layer 1/3 of corn flakes evenly in bottom of an 8 by 8 serving dish. Mix together watermelon, berries and yogurt; spoon half of fruit mixture evenly over corn flakes. Sprinkle half of remaining flakes over fruit mixture; top with remaining fruit mixture. Finish with layer of corn flakes.

Tips and Tricks
If you don't have berries, substitute any fresh fruit!
Make It Healthier
Use fat-free yogurt and bran flakes.
How Kids Can Help
Mix fruit and yogurt. Layer ingredients.

Nutrition Facts
1 serving equals 262 calories, 2g fat, 1 g sat fat, 6mg cholesterol, 285 mg sodium, 55g carbs, 3 g fiber, 9g protein

Tex-Mex Frittata

Prep/Total Time: 20 minutes

Yield: 6 servings

SALSA

1 green onion, thinly sliced

1 cup cooked black beans

1/2 cup coarsely chopped cilantro

1 tbsp chopped pickled jalapenos

2 tsp red wine vinegar

1 tsp extra-virgin olive oil

FRITTATA

2 whole eggs

4 egg whites

pinches of dried oregano, sea salt and ground black pepper

1 tsp olive oil

1 tbsp finely chopped red onion

1 cup cooked corn

12 grape tomatoes, cut in half

To make salsa, combine green onions with beans, cilantro and jalapenos. Drizzle with vinegar and olive oil, then toss to mix. Let stand while preparing frittata.

In a bowl, whisk whole eggs with egg whites and seasonings. Coat or spray an oven-proof non-stick medium-sized skillet with olive oil and set over medium heat. Add red onion to skillet and cook for 2 minutes. Add corn and tomatoes, then eggs. Stir to evenly distribute ingredients. Cook just until bottom starts to become firm, 1 to 2 minutes, then bake in preheated 300 degree oven until center is set, 10 to 12 minutes

Tips and Tricks

I skipped the precooking of the onions and just mixed everything in one bowl and poured it into the skillet. I also used a larger pan, yielding a thinner frittata and adjusted cooking times accordingly. For the salsa, I used dried cilantro and left out the jalapenos.

Make It Healthier

Omit salt.

How Kids Can Help

Measure and dump spices. Pour eggs into pan.

Nutrition Facts

1.6 of frittata and 1/4 cup of salsa equals 115 calories, 3.5 g fat, 1 g saturated fat, 14 g carbs, 4 g fiber, 8 g protein, 86mg sodium, 62 mg cholesterol

Spinach Omelt Brunch Roll

Prep: 20 minutes

Cook: 15 minutes

Yield: 8 servings

2 cups egg substitute
4 eggs
1/2 teaspoon salt
1/8 teaspoon hot pepper sauce
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/4 cup chopped red onion
1 teaspoon Italian seasoning
5 turkey bacon strips, diced and cooked, divided
1 pound sliced fresh mushrooms
2 teaspoons canola oil
1 cup (4 ounces) shredded part-skim mozzarella cheese, divided

Line a 15-in. x 10-in. x 1-in. baking pan with parchment paper; coat paper with cooking spray and set aside. In a large bowl, whisk the egg substitute, eggs, salt and pepper sauce. Stir in the spinach, onion, Italian seasoning and 1/4 cup bacon.

Pour into prepared pan. Bake at 375° for 15-20 minutes or until set. Meanwhile, in a large nonstick skillet, saute mushrooms in oil for 6-8 minutes or until tender. Drain on paper towels; blot to remove excess moisture. Keep warm.

Turn omelet onto a work surface; peel off parchment paper. Sprinkle omelet with mushrooms and 3/4 cup cheese; roll up jelly-roll style, starting with a short side. Place on a serving platter. Sprinkle with remaining cheese and bacon.

Tips and Tricks

I didn't have egg substitute, so I used 8 eggs total. I also used my potato ricer to squeeze the spinach dry. It worked great! I cooked the bacon in the microwave.

Make It Healthier

Use lean bacon. Omit salt.

How Kids Can Help

Kids can push the buttons on the microwave and chop the onions using a food chopper.

Nutrition Facts

1 slice equals 160 calories, 8 g fat (3 g saturated fat), 122 mg cholesterol, 505 mg sodium, 6 g carbohydrate, 2 g fiber, 17 g protein

Diabetic Exchanges

2 lean meat, 1 vegetable, 1/2 fat

Broccoli Quiche Pie

This recipe uses wheat bread in place of a prepare pie crust, reducing the total fat and calories. Delicious for breakfast, lunch or dinner!

Prep: 10 minutes
Bake: 35 minutes
Yield: 5 servings

6 large eggs, beaten
1 10 oz box frozen chopped broccoli, thawed and drained
1 cup shredded reduced-fat cheddar cheese
1/2 cup grated Parmesan
1/2 cup 1% milk
2 tsp Dijon mustard
1/2 tsp garlic powder
3 slices 100% whole wheat bread, torn into 1/2 in cubes

Coat a 9-inch pie plate with nonstick cooking spray. Arrange the bread crumbs over the bottom of the pie plate. Mix the eggs, broccoli, cheeses, milk, mustard and garlic powder in a bowl. Pour the mixture evenly over the bread crumbs and press gently to create a level surface. Bake at 375 for 30-35 minutes or until golden brown and center is firm. Let sit 10 minutes before serving.

Tips and Tricks
If you're watching your cholesterol, use egg substitute. I used full fat sharp cheddar and reduced the amount of both cheeses.
Make It Healthier
Use skim milk. Use Omega-3 eggs.
How Kids Can Help
Shred and arrange the bread cubes. Older kids can beat the eggs and shred cheese.

Nutrition Facts
one serving equals 230 calories, 12 g fat (5 g saturated fat), 430 mg sodium, 13 g carbohydrate, 3 g fiber, 20 g protein

Spinach Fritatta

Prep/Total Time: 20 minutes
Yield: 4 servings

3 tablespoons olive oil
2 cloves garlic, finely chopped
8 large eggs, separated
One 10-ounce box frozen chopped spinach, thawed and wrung dry
1 cup ricotta cheese
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
Pinch nutmeg
1/2 cup grated Parmesan cheese

Preheat the oven to 400°. In a medium skillet, cook the garlic in oil until tender. In a bowl, beat the egg whites until stiff peaks form. In another bowl, beat the egg yolks and stir in the spinach and ricotta cheese; season with the salt, pepper and nutmeg. Fold in the egg whites.

Pour the mixture into the hot skillet and cook over medium heat until just set around the edges, about 2 minutes.

Transfer the frittata to the oven and bake until golden and fluffy, about 15 minutes. Sprinkle the cheese all over the top and bake for 2 minutes.

Tips and Tricks
Be sure to use an oven safe skillet! An easy way to wring spinach dry is to put it into a potato ricer and press the liquid out of it. This recipe works well as breakfast OR dinner!
Make It Healthier
Reduce amount of Parmesan cheese. Omit salt. Use reduced-fat ricotta.
How Kids Can Help
Older kids can beat the egg whites.

Pumpkin French Toast

Prep: 10 minutes
Yield: 8 servings

• 3/4 cup of milk
• 1/3 cup of canned or freshly cooked pumpkin
• 2 eggs
• 2 tsp pf brown sugar
• 1 tsp of cinnamon
• 16 slices of stale bread or croissants
• 5 tbsp of butter

Mix together all ingredients except bread & butter. Soak pieces of stale bread in the wet mixture, & fry in butter until both sides are browned.

Spiderweb Eggs

This recipe is from Martha Stewart's Halloween issue. Serve these fun eggs for breakfast on Halloween or for a fun spooky snack!

Yield: 1 dozen eggs

1 dozen large eggs
8 cups water
2 cups frozen blueberries
salt & pepper

Place eggs in a single layer in a large saucepan, cover with water and blueberries. Bring to a boil. Remove from heat, cover, let stand 10 minutes.

Using a slotted spoon, remove eggs one at a time, and place on a folded kitchen towel. Lightly crack shell on one side with the handle of a whisk or wooden spoon. Transfer egg to medium bowl; cover with cooking water. Repeat with remaining eggs & cool completely in water in refrigerator.

Carefully peel shells from eggs. Serve with salt & pepper.

Tips & Tricks:
I didn't want to waste perfectly good blueberries, so I just added blue food coloring to the water. My blue eggs are brighter & lighter blue than Martha's results with blueberries. For eyeball eggs instead of spiderwebs, make eggs to resemble bloodshot eyes by using red food coloring instead of blue food coloring or blueberries.

How Kids Can Help:
Kids can help peel eggs.

Cottage Cheese Faux "Rice" Pudding

This recipe is from Parents Magazine. It's a healthier alternative to classic rice pudding, packed with a punch of protein and calcium.

Yield: 1 large or 2 small servings
Prep: 5 minutes plus chilling 15 minutes

1 cup low fat small curd cottage cheese
1 tsp instant vanilla pudding mix
3 tbs milk
2 tsp raisins
pinch of cinnamon

In a medium bowl combine cottage cheese and pudding mix. Add milk and stir. Add raisins and cinnamon, stir again until all ingredients are evenly combined. Cover and refrigerate for 15 minutes.

Tips & Tricks:
This can be served as either dessert, after school snack, or as a healthy breakfast! A much better alternative to sugared cereals or processed snacks.

Toasted Granola

This homemade granola is perfect mixed with yogurt, or topped with milk and eaten as cereal.

Prep: 20 minutes

Bake: 75 minutes

Yield: 21 servings

1 cup packed brown sugar
1/3 cup water
4 cups old-fashioned oats
2 cups bran flakes
1 jar (12 ounces) toasted wheat germ
2 tablespoons all-purpose flour
3/4 teaspoon salt
1/3 cup canola oil
2 teaspoons vanilla extract

In a large saucepan, bring brown sugar and water to a boil. Cook and stir until sugar is dissolved. Remove from the heat; set aside. In a large bowl, combine the oats, bran flakes, wheat germ, flour and salt. Stir oil and vanilla into sugar mixture; pour over oat mixture and toss to coat.

Transfer to two 15-in. x 10-in. x 1-in. baking pans coated with nonstick cooking spray. Bake at 250° for 1-1/4 to 1-1/2 hours or until dry and lightly browned, stirring every 15 minutes. Cool completely on wire racks. Store in an airtight container.

Tips and Tricks

Granulated brown sugar works just as well as packed. Be sure to read the ingredient list on the bran flakes, some brands contain artificial sugars.

Make It Healthier

Omit the salt.

How Kids Can Help

Measure ingredients. Toss to coat.

Nutrition Facts

1/2 cup equals 202 calories, 6 g fat (1 g saturated fat), 0 cholesterol, 118 mg sodium, 32 g carbohydrate, 4 g fiber, 8 g protein

Diabetic Exchanges

2 starch, 1 fat

Denny's Alien Pancakes

My kids love Denny's Alien pancakes. They are so easy & so much cheaper to make at home!

Prep: 20 minutes to cook bacon, pancakes & assemble.
Yield: 4 Servings

4 6" pancakes
8 3" pancakes
4 strips bacon, cooked cut in half to make 8 strips
Canned Whipped Cream
Syrup

Assemble aliens by connecting 2 3" pancakes to each 6" pancake with a strip of bacon. Make eyes & mouth with whipped cream.

Pumpkin Pancakes (whole wheat)

Prep: 5 minutes
Yeild: About 18 4" pancakes

1 1/2 cups whole wheat flour
2/3 cup pureed, cooked pumpkin
1/2 tsp salt
1/2 tsp baking powder
2 Tbs dark brown sugar
1/2 tsp cinnamon
1/4 tsp ginger
2 Tbs olive oil
1 cup milk
1 egg

Preheat griddle. Mix together dry ingredients. In separate bowl, combine pumpkin, egg, oil, and milk until well blended. Pour into dry mixture and stir until just mixed, batter may be slightly lumpy. Pour about 1/4 cup batter onto griddle for each pancake and cook until edges look dry, flip & brown the other side. Refrigerate leftovers until ready to use.


Suggested Sides:
Serve with butter (we use Smart Balance for an ideal omega-3 blend) and maple syrup. Also delicious with apple butter.

Tips & Tricks:
I use canned pumpkin as I don't have time to stew & puree pumpkin. I have a pumpkin cookie recipe that calls for most of a large can of pumpkin, so I make this with the pumpkin that is left over.

Make it Healthier:
This is a great recipe in that it is whole grain, high in beta carotene & fiber, and the olive oil is great for your heart. I use Vanilla Soymilk instead of dairy milk. To lower fat content, reduce olive oil to 1 tbs and add more milk for desired consistency-watch pancakes carefully, they burn faster this way!

How Kids Can Help:
Kids can blend together dry ingredients & mix the wet ingredients.

Mashed Sweet Potatoes

Healthy Lifestyle-My family loves sweet potatoes and I've found that nearly anything you can do with white potatoes, you can do with sweet potatoes. The bonus? More flavor and a delicious texture! Plus you are loading up on fiber, complex carbs, and beta carotene. Here are some of the variations my family loves.

Tips & Tricks-Anything you can do with sweet potatoes, you can also do with banana, butternut, or acorn squash. All these variations are also delicious using squash, and the sweet breakfast varieties are yummy made with mashed pumpkin.

Prep: 20 minutes
Yield: 6 servings

Peel, cut, & boil 6 sweet potatoes or yams until tender. Mash with desired seasonings.


Dinner:
Garlic Mashed Sweet Potatoes- Mash with butter, 2 minced garlic cloves, salt & pepper to taste.

Mashed Sweet Potatoes & Gravy- Mash with 1/8 cup milk, serve with roast beef & gravy.

Lunch:
Cheesy Mashed Sweet Potatoes-Top mashed sweet potatoes with melted cottage cheese, salt & pepper to taste.

Twice Cooked Sweet Potatoes-Stir butter, chives, garlic & sour cream into mashed sweet potatoes. Put in baking dish & top with melted cheddar cheese, heat until cheese is melted & potatoes are heated through.

Sour Cream Mashed Sweet Potatoes-Mash with butter, chives, & sour cream.

Breakfast:
Cinnamon Mashed Sweet Potatoes- Mash with 1 Tbs brown sugar & 1 tsp cinnamon. Serve with eggs and/or pancakes.

Maple Mashed Sweet Potatoes-Mash with butter & maple syrup. Serve with pancakes.

Garlic Mashed Sweet Potatoes-Mash with butter, 2 minced garlic cloves, salt & pepper to taste. Serve with sausage and/or eggs.