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Quick and Healthy Breakfasts

Eat a healthy breakfast on the go!



Kami Kilgore from No Diets Allowed shares her
recipes for protein rich mini quiches and
orange cranberry muffins.

Cranberry Orange Muffins
2 cups whole wheat pastry flour
2 Tbs flax seed or flaxseed meal
2 tsp baking powder
1 tsp baking soda
1/4 tsp salt
2 oranges, peeled and pureed
1/2 cup unsweetened applesauce
1/2 cup honey or agave
1/4 cup olive oil
1 tsp pure vanilla extract
1 cup frozen or fresh cranberries, coarsely chopped

Preheat the oven to 375 degrees F.

In a large bowl, combine flour, flax seed, baking powder,
baking soda, and salt. Stir well.

In a Vitamix blender, blend oranges until smooth. Add
applesauce, honey, oil, and vanilla. Blend on low until
mixed well. Pour the wet ingredients into the dry. Stir
just until blended.

Fold in cranberries.

Lightly spray muffin pan with olive oil cooking spray or
use muffin cups. Scoop about 1/4 cup of batter into each
cup.

Bake for 18 to 20 minutes or until the tops of the muffins
spring back when lightly touched.
Breakfast Quiche
12 eggs, beaten
2 Roma tomatoes, diced
1 red or green bell pepper, diced
2 stalks of green onions, diced
1 large handful of fresh spinach
1 jalapeno, finely chopped (optional… as usual, keep
seeds for added spice)
1 tsp Cajun seasoning
1 cup shredded cheese, reduced or low-fat
12 thick deli-sliced natural ham slices (no
preservatives, dyes, or additives)

Preheat oven to 350.

In a large bowl, combine all ingredients EXCEPT for ham.

Spray muffin pan with olive oil cooking spray. Line each
muffin cup with one slice of ham.

Scoop 1/4 cup of mixture into each muffin cup.

Bake for 30 minutes. Remove and serve warm!
Yields: 1 dozen



For more healthy eating tips and recipes, check out www.nodietsallowed.com
.

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