Breakfasts & Smoothies

Quick Crustless Broccoli Quiche Or Mini Muffins (not Paleo)
From Weight Watchers circa 1990! Prep: 5 minutes

Screen Shot 2015-10-06 at 3.17.54 PM

4 whole eggs
1 cup chopped onions
1 cup chopped mushrooms
1 10-ounce package of frozen spinach or broccoli
8 oz. pkg. of shredded Monterey Jack cheese
3 Tab. bread crumbs
1/8 cup skim milk
1/4 tsp. garlic powder
salt and pepper to taste

Thaw frozen veggies and drain well. Spray an 8×8 baking dish with coconut spray. Add all ingredients. Bake at 350 degrees for 30 minutes, until cheese is melted and top is lightly browned. (4 servings).   Another option is to put the mix into cupcake pans and bake for 10 minutes.  Then pop one or two for breakfast!  An oldie but goodie!

Quiches (or “frittatas”) are nothing new. My husband fondly remembers his grandmother making frittatas for him when he visited her in Italy when he was little. This was how she used up her leftovers! The secret ingredient was Grandma Torchio’s hug. I only wish I had known her. She definitely could have taught this Irish girl a few tricks in the kitchen!

Mini Veggie Quiches (Paleo)

Paleo Mini Veggie Quiches

15 slices of nitrate-free, sugar-free bacon
3 cups of frozen chopped broccoli
12 eggs
1 1/2 cups coconut milk
Salt & pepper to taste

Preheat oven to 350º.  Either fry the bacon or bake at 375º for 15 minutes until crispy.  Microwave the frozen broccoli and drain well.  Whisk together the 12 eggs and coconut milk. Season with salt and pepper.  Crumble the bacon and add to the mixture. Add broccoli. Pour mixture into muffin tins that have been sprayed with coconut oil. Bake for 30-40 minutes.  Serves 6. These can be kept in the refrigerator or freezer.

Blueberry-Banana Smoothie (for 2) (Paleo)
Prep time:  almost none!

BlueberryBananasmoothie1 cup frozen blueberries and/or cranberries
2 Tab. almond butter
2 Tab. pumpkin seeds
2 Tab. chia seeds
2 Tab. hemp seeds
3 Brazil nuts
1 banana
1/2 cup unsweetened almond milk
1 cup water

Blend until smooth.  Serves 2. (based on Dr. Mark Hyman’s recipe from “Blood Sugar Solution Diet.”)

Almond Butter Chocolate Overnight Oats (not Paleo)
Prep time:  almost none!

Screen Shot 2015-10-06 at 4.51.10 PM

1/2 cup gluten-free steel cut oats
1 tsp. chia seeds
1 tsp. flax meal
2 tsp. cacao powder
1 Tab. almond or peanut butter
2 tsp. maple syrup
1/2 cup almond milk

Throw everything in a jar or Tupperware container, stir well, & leave in the fridge overnight. Eat it right out of the jar for breakfast! (1 serving)

High Protein Overnight Oats (not Paleo)
(great for post-workout) Prep time: almost none!


1/2 cup gluten-free steel cut oats
1/2 cup almond milk
1/2 banana
1 Tab. peanut butter
2 scoops protein powder (chocolate flavor best!)

Throw everything in a jar, stir well, & leave in the fridge overnight. Eat right out of the jar.  (1 serving)