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Breakfast Recipes...
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Breakfast Recipes

Mini Egg Muffins   
Breakfast Cups
Tropical Muffins
Maple & Bran Muffins
Oatmeal Pancakes
Bluebbery Pancakes
Holly's Yogurt Split (2002-2003 Breakfast Contest Winner)
Marilyn's Fruit Shake (2003-2004 Breakfast Contest Winner)
Kelly's Peanut Butter & Jelly Sandwich Shake
Shannon's Morning Sunrise Shake
Ryan's Instant Breakfast Shake
Scrambled Eggs in a Pita with Salsa 

Mini Egg Muffins
Serves 6.

1/2 cup zucchini, diced
1/2 cup red pepper, diced
1/4 cup onion, finely chopped
5 eggs
1/4 cup milk
salt and pepper to taste
6 whole wheat English Muffins
1 tomato, sliced

1.  Spray muffin tin with cooking oil.
2.  Divide vegetables among muffins.
3.  In a bowl, beat eggs, milk, salt and pepper.
4.  Pour into muffins.
5.  Bake until eggs are set.
6.  Place egg in English muffin.  Top with a tomato slice.

Enjoy with a cold glass of milk!

Breakfast Cups
Makes 12.  

3 cups cooked rice
1 cup shredded cheddar cheese, divided
½ cup diced green peppers
¼ cup diced pimientos
1/3 cup milk
2 eggs, beaten
½ teaspoon ground cumin
½ teaspoon salt
½ teaspoon black pepper
Cooking spray

1.  Combine rice, ½ cup cheese, green peppers, pimientos, milk, eggs, cumin, salt and pepper in a large bowl.
2.  Evenly divide mixture into 12 muffin cups coated with cooking spray.
3.  Sprinkle with remaining ½ cup of cheese.
4.  Bake at 400 degrees F for 15 minutes or until set.


Tropical Muffins
Makes 24 muffins. 

2 eggs
1 cup packed brown sugar
2 cups milk
2 cups bananas, mashed
1/2 cup margarine
4 tsp. vanilla
14 oz can crushed pineapple, drained
2 cups whole wheat flour
2 cups all purpose flour
4 tsp. baking powder
2 tsp. baking soda
1/2 tsp. salt

1.  Preheat oven 400F.
2.  Spray muffin tins with cooking oil.
3.  In a large bowl, whisk together eggs, sugar, milk, bananas, margarine and vanilla.
4.  Stir in pineapple.  Set aside.
5.  In a large bowl, combine dry ingredients: flours, baking powder, baking soda and salt.
6.  Pour wet ingredients over dry ingredients.
7.  Stir until moistened.
8.  Spoon batter into 24 muffin tins.
9.  Bake for 20-25 minutes or until tester comes out clean.

Enjoy with a cold glass of milk!


Maple & Bran Muffins
Makes 8 servings .

A deliciously fiber-rich way to start off your day .  

1 1/2 ounces wheat bran 
2/3 cup milk 
1/3 cup maple syrup 
1/4 cup unsweetened applesauce 
1 egg, slightly beaten 
1 cup + 2 tablespoons all-purpose flour 
1/2 teaspoon baking powder 
1/4 teaspoon baking soda 
1/2 teaspoon salt 
1/2 teaspoon ground allspice 
1/2 cup raisins 
1.  Preheat oven to 400F.
2.  Spray eight 2 3/4" muffin cups with nonstick cooking spray.
3.  In large bowl, combine bran and milk; let stand 20 minutes.
4.  Stir in syrup, applesauce and egg. In medium bowl, sift together flour, baking powder, baking soda, salt and allspice.
5.  Add bran mixture, stirring until just combined; stir in raisins.
6.  Spoon batter evenly into prepared cups, filling each about two-thirds full.
7.  Bake 18-20 minutes, until toothpick inserted in center comes out clean.
8.  Cool on wire rack 5 minutes. Remove muffins from pan; cool completely on rack.



Oatmeal Pancakes
Serves 2.

1 egg
1 tbsp. sugar
2 tbsp. oil
3/4 cup milk
1/2 cup whole wheat flour
1/2 cup oatmeal
3 tsp. baking powder
1/4 tsp. salt

1.  Mix the ingredients in the order above.
2.  Heat griddle or frying pan on medium heat.
3.  Pour some batter in pan.  Cook until bubbles appear.  Flip once.
4.  Serve with fruit and yogurt if desired!



Blueberry Pancakes
Makes 6.

1 egg
1 tablespoon sugar
¾ cup milk
2 tablespoon vegetable oil
½ cup whole wheat flour
½ cup all purpose flour
3 teaspoon baking powder
½ teaspoon salt
125ml frozen or fresh blueberries

1.  In a bowl, beat together egg, sugar, milk and oil with a whisk.
2.  In another bowl, mix together dry ingredients (flours, baking powder, salt)
3.  Add the dry ingredients to the egg mixture. Mix until well combined.
4.  Stir in blueberries.
5.  Spray cooking oil on pan. Heat pan on medium heat.
6.  Using a ladle, pour some pancake batter into the pan. Flip pancake when browned on the bottom and bubbles appear on top.
7.  Serve with yogurt and fruit.


Yogurt Split
Makes 1 serving.

Here are Holly’s quick steps to making her favourite breakfast (in her own words):

1.  Slice a banana in two, the long way.

2.  Spread yogurt on both sides of the banana.

3.  Pick three fruits and cut them into small pieces  (Holly chose apples, strawberries and pears in her winning entry!  A variety of fruit was provided for the breakfast party; berries, strawberries, melons, peaches, pineapple, mango and papaya to name a few.)

4.  Sprinkle one fruit on the left, one fruit on the right and one in the middle.

5.  If you want you can put raisins or nuts on top (a variety of nutritious cereal was provided as toppings for the breakfast party).

6.  Eat it.  Bon appétit !


Winner of Nutritious Shake Contest
For Breakfast or a Snack
by Marilyn Roman

Makes   4 Serving(s)   (250 ml servings)                   

250 ml   apple juice                              
250 g    mango
1 unit    pear
1 unit    banana                                  
144 g    strawberries                             
1 container (175 g)     yogurt, plain                             
1 enveloppe  cream of wheat, instant                               
2 slices         pineapple                                
1       Wash all the fruit                                       
2       Peel all the fruits that need to be peeled                                       
3       Cut all the fruits in pieces                                     
4       Put all the ingredients in a blender and mix until smooth!


Kelly's Peanut Butter & Jelly Sandwich Shake

1/2 cup milk
1/2 cup strawberry yogurt
6-8  whole strawberries
1 banana
1/8 cup peanut butter
1 bread stick

1.  Blend all ingredients except break stick in blender at medium speed. 
2.  Serve in glass with bread stick for stirring.


Shannon's Morning Sunrise Shake
Makes 2 servings.

1 orange, juiced
1/2 grapefruit, juiced
1/2 lemon, juiced
250 ml frozen pineapple, chopped
1 banana
1/2 mango, chopped
250 ml plain, low fat yogurt
125 ml carrot juice
125 ml cranberry juice

Blend all ingredients together.


Ryan's Instant Breakfast Shake

1 cup strawberry yogurt
1 cup canned fruit mix
1/2 cup orange juice
1/2 cup fresh strawberries
2 tbsp. wheat germ

Combine and blend  at high speed until smooth.



Scrambled Eggs in a Pita with Salsa
Serves 2


for the salsa:
1 cup diced tomatoes
1 cup diced cucumbers
1/4 cup chopped green onions
2 tbsp finely chopped fresh parsley
2 tbsp lemon juice
salt and pepper to taste

for the scrambled eggs:
4 eggs
2 tbsp milk
salt and pepper to taste
1 tsp vegetable oil
2 whole wheat pitas

1. In a bowl, combine all ingredients for the salsa.  Set aside. Drain before adding in pita.
2. In another bowl, beat eggs, milk, salt and pepper together.
3. Heat oil in a nonstick skillet over medium low heat.  Add eggs and stir frequently until it is cooked.
4. Cut pita in half.  Fill pockets with scrambled eggs and salsa and serve immediately.







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