Serves 4

Ingredients:

1 large potato (any type, well-scrubbed but unpeeled for maximum nutrition ... skin-on gives a great dose of vitamin C!), sliced into very thin rounds

1 tbsp olive (or other) oil

Salt and pepper to taste

6 large eggs

1/4 cup milk

1 slice of buttered, whole grain toast (optional but delicious!) cooled, and cut into medium -sized cubes

1 can flakes of ham/chicken/turkey, very well drained 

1 can mushrooms (any cut, drained and blotted dry with paper towel)

1/2 cup cheese, any type (optional)

Instructions:

~ preheat oven to 400 degrees, rack in lower-middle position

~ place medium (8-10”) cast-iron or other oven-proof skillet on burner set to medium-low heat.  Once hot, drizzle in oil

~ evenly lay sliced potatoes in bottom of pan and about 1/2 inch up side, overlapping a bit if necessary, to use all of potatoes

~ season with sprinkling of salt and pepper

~ beat eggs, milk, cheese (if using) and generous pinches of salt and pepper.  Allow to brown slightly, about 5 minutes 

~ slowly pour beaten egg mixture over cooking potatoes, taking care not to cause potatoes to become pulled away from surface of pan

~ cook partially, stovetop, until about 1 “ of egg around edge of pan is set

~ sprinkle in drained ham, diced buttered toast (if using) and mushrooms.  Place pan in oven and bake about 10-15 mins/until eggs are just set in middle.  Slice & serve

** reheat cold leftovers in microwave briefly and then stovetop in pan to re-crisp potato crust

Quick make-ahead side: 

Marinated veggie salad

Combine 1 can drained green/yellow beans and 1 can drained mixed veggies with 1/4 cup Italian dressing OR  1 Tbs vinegar (wine/balsamic vinegar are best) and 3 Tbs Olive (or other) oil plus a pinch of salt and pepper.  Mix and let marinate while you prepare your frittata.  Serve on the side of any meal.

Makes 12 Bars

Ingredients:

~4 cups dry breakfast cereal (something not too sweet and preferably whole-grain for the most protein and fibre - but anything works!)

~1 cup peanut butter (or alternative nut butter/spread)

~3/4 cup maple syrup (recommended) OR honey OR a simple syrup made by heating 1/3 cup water and 1/3 cup sugar in microwave for about 30 seconds/until fully dissolved 

~1/2 cup add-ins, if desired, such as raisins, chopped nuts, dark chocolate, coconut, trail mix, etc (not necessary - they are terrific plain!)

Directions:

~ If using simple syrup instead of maple syrup/honey, begin with that step (see ingredients)

~ Line an 8x8 baking dish/pan with parchment paper

~ Measure out cereal into a large bowl

~ In saucepan, melt peanut butter over medium-low heat, stirring frequently.  When melted, add maple syrup/honey/simple syrup and combine well.  Remove mixture from heat and allow to cool slightly

~ Pour mixture over cereal and add-ins (if using) and stir gently to combine without crushing cereal

~ Pour into lined pan and firmly press into place using water-dampened hands

~ Place in fridge for 30-60 mins to firm up, then slice into 12 bars and store tightly wrapped (at room temp for gooey bars, in fridge for firmer bars) 

Serves 6 to 8

Ingredients: 

~4 cups cooked pasta

~2 cans tuna OR flaked chicken, drained

~2 cans condensed cream of mushroom OR cream of chicken soup

~1/4 tsp garlic powder (optional, but yummy!)

~1 cup milk

~1 cup shredded cheddar cheese ***(optional, but preferred!  Or use 2 boxes mac and cheese, prepared, in place of pasta - its cheesiness is a great substitute if shredded cheddar isn’t available!  If you’re going this route, mix the 2 boxes prepared mac and cheese with the soup, tuna and garlic powder, but omit the extra milk listed in the recipe)

~1/4 cup breadcrumbs or crushed crackers

~3 tsp melted butter or margarine/oil

Directions:

~ Preheat oven to 375 degrees

~ Grease medium casserole dish with 1 tsp of butter/oil or line bottom with parchment (NOT waxed) paper

~ Whisk soup, milk and garlic powder together in large bowl.  Once smooth, stir in cooked and drained pasta, drained tuna/chicken and shredded cheese. Combine but do not over mix.

~ Spoon into prepared casserole dish, cover with foil (avoid letting foil touch top of casserole) and bake in preheated oven for about 30 mins/until centre is hot.  Remove from oven and take off foil

~ Combine breadcrumbs/cracker crumbs and melted butter and sprinkle over top of casserole.  Bake 5 mins more

~ ***Note*** 1/2 can of drained peas sprinkled in will boost protein and nutrition, but you may leave them out

Ingredients

• 1-1/2 cups uncooked penne pasta
• 1 pound ground pork
• 1/2 cup chopped onion
• 1 can (14-1/2 ounces) stewed tomatoes, undrained
• 1 can (8 ounces) tomato sauce
• 1 teaspoon Italian seasoning
• 1 medium zucchini, cut into 1/4-inch slices