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Mini Breakfast Quiche Recipe – Only 20 calories each!

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Looking for a quick and easy breakfast that is high in protein as well as low in calories? Or are you looking for a way to sneak in vegetables to the diet of your picky eater? This recipe works for it all! It takes less than 5 minutes to prepare, 10 minutes to bake, and you are ready to eat! And if you add the optional phyllo dough shell, these can also make delicious appetizers for your next event. And the best part, each quiche is only 20 calories! (or 50 calories each with the phyllo shells).


6 large eggs

1 cup roasted vegetables of your choice (for this I used a blend of yellow and orange bell peppers and sweet onion that had been broiled on a previous day)

cooking spray

mini muffin tray


Place one cup of roasted vegetables in food processor to finely chop. Beat eggs until smooth and mix in vegetables. Pour into a lightly greased mini muffin tin. Bake at 400 F for 10 minutes or until toothpick comes out clean.

Optional: Add phyllo dough shell into mini muffin tin holders, pour egg directly into shell.



Kale Stuffed Grilled Cheese

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If you love grilled cheese, but are looking for a way to boost its health properties, this recipe is for you! I find it’s a very easy way to get Joey to eat his greens while enjoying one of his favorite foods.



2 slices 100% whole grain bread

1 Tbs olive oil based spread or butter

1/3 cup shredded cheddar cheese (or any cheese of your choice)

¼ cup kale, cooked, shredded


Spread butter/olive oil spread over one side of each slice of bread. In a large pan or skillet over medium heat, place one side of bread, buttered side down, into pan. Sprinkle ½ of cheese over bread, then place shredded kale on top. Next, cover the kale with the remaining cheese and place the second slice of bread on top (buttered side facing up). Allow bread to toast until golden brown, then flip sandwich and toast on the other side. Serve warm and enjoy!



Grilled Cinnamon Raisin Sunflower Butter Sandwiches

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If you have a child with a peanut allergy (or one that goes to a nut-free daycare like mine), this is the perfect PB&J substitute!



2 slices 100% whole grain cinnamon raisin bread

1 1/2 Tbs sunflower seed butter

1 Tbs olive oil spread or butter


Spread sunflower butter evenly over one side of the bread and then press together with the remaining slice to create a sandwich. Place /2 of the olive oil spread or butter into a skillet and bring to medium heat. As skillet is warming, spread remaining butter/olive oil spread the top side of the bread. Place the sandwich, buttered bread side up into the pan. Allow to toast on one side, then flip and toast on remaining side until bread is lightly golden brown and sunflower seed butter is slightly melted. Serve warm.

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Whole Grain French Toast

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French toast is an easy way to help boost your little one’s protein and whole grain intake. Instead of the traditional recipe, substitute white or French bread for 100% whole grain bread. You can also sprinkle fresh fruit such as sliced bananas or fresh berries on top for an added health boost.



2 slices 100% whole grain bread

1 large egg

½ tsp vanilla

1 tsp cinnamon

1/8 cup milk


In a large bowl, whisk egg and add in milk, vanilla, and cinnamon. Stir to blend evenly. Dip each slice of bread into the egg mixture until evenly coated on both sides. Place bread in a skillet or pan over medium heat. Allow bread to toast and egg to cook through, then flip and cook evenly on the other side. Serve warm with fresh fruit, whipped cream, or a dash of agave or honey.

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