Jan 192017

Apple Bran MuffinsThis is one of my favorites for a quick, healthy breakfast. I developed this recipe when the boys were young to try and come up with a muffin that wasn’t loaded with sugar, saturated fat and empty calories. It has reduced sugar, no trans-fat and lots of fiber and all the nutrients from apples and nuts.

As with many others, I’ve updated the recipe with Vegan options and have fun testing out these recipes on my Vegan friends. There are probably other Vegan substitutions, but this is the one I have tested.

Apple Bran Nut Muffins

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: 12 Muffins

Serving Size: 1 Muffin

Calories: 250


  • 1 cup flour
  • 2/3 cup sugar
  • ½ cup canola oil
  • 1 whole egg (1 Tbsp. ground chia and flax seeds & 3 Tbsp. water for Vegan)
  • ¾ cup milk (Almond milk for Vegan)
  • 1 ½ cup Kellogg's All-Bran Original cereal
  • 2 apples – sliced, peeled & chopped. Granny Smith apples are best.
  • ¾ cup walnuts or pecans (chopped)
  • 1 Tbsp. baking powder


  1. Mix all ingredients together until well blended.
  2. Spoon into paper baking cups in a muffin tin. You'll need to heap the batter up over the top of the cups.
  3. Bake at 375° until done. (About ½ hour)


This is a very stiff batter that seems to be mostly apples, so you will need to heap it up over the top of the cups. This is OK, it will hold it's shape and just raise up a little bit.


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Jun 182016

Avocado ToastI’m always looking for healthy breakfast alternatives. Most American breakfast foods are laden with fat, sugar and refined carbs, and oatmeal with fruit gets a little old after a while.

Avocado toast is a quick, healthy breakfast that uses fresh ingredients. There are a lot of variations and it’s easy to come up with your own. This is one that turned out particularly well and is easy to make. Enjoy!

Avocado Toast

Prep Time: 10 minutes

Total Time: 10 minutes

Yield: 2 breakfast servings

Serving Size: 2 toasts


  • 1 ripe avocado
  • 1 jalapeno pepper (diced fine)
  • 3 Tbsp chopped pistachio nuts
  • Baby arugula
  • Lime juice
  • Garlic powder
  • Pepper
  • Salt
  • Good extra-virgin olive oil
  • 4 pieces good whole-grain bread


  1. Chop the jalapeno and add to the avocado and mash with a fork.
  2. Add salt, pepper, garlic powder and fresh-squeezed lime juice to taste.
  3. Toast the bread.
  4. Spray the bread with a bit of olive oil, and top with a layer of baby arugula.
  5. Spread 1/4 of the avocado mixture mixture on each of the toasts and top with the chopped pistachios. Finish with a spritz of olive oil.

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Jun 182016

About August we are looking for as many ways as possible to use up the zucchini that is overtaking the garden. Our neighbor, Charlotte Welch, came up with this recipe for zucchini pancakes. It’s the best we’ve ever found. They can be served for breakfast or brunch and even as a side for dinner. Personally, I like them with Thai Sweet Chili Sauce or red pepper jelly, but you can serve them with butter or butter and syrup.

Char’s Zucchini Pancakes

Prep Time: 15 minutes

Cook Time: 15 minutes


  • 2 cups grated zucchini
  • 1/3 cup flour
  • ½ t salt
  • ½ t sugar
  • ½ t baking powder
  • ¼ t black pepper
  • ½ c parmesan cheese
  • 2 Tbsp melted butter
  • 2 eggs, beaten


  1. Mix all ingredients together.
  2. Cook on a griddle at medium heat.
  3. Serve plain or with your choice of topping.


Serve with butter, butter and syrup, Thai Sweet Hot Sauce, or red pepper jelly.


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Jan 062013

Kale QuicheI created this recipe for New Year’s Day brunch since the Kale in the garden was still in good shape despite snow and evening temperatures in the mid teens. The oven dried tomatoes were frozen in mid September and were as good as freshly made ones. The recipe for those is at https://karneyfamilyrecipes.com/2013/01/06/oven-dried-tomatoes/

Kale Quiche with Oven Dried Tomatoes

Prep Time: PT1/2H

Cook Time: PT1/2H

Total Time: 1 hour


  • 6 cups Kale - ribs removed and chopped
  • 1 Small Onion – Sliced thin
  • 3 Cloves of Garlic - minced
  • 1 ½ Tbsp. Olive Oil
  • Fresh Ground Pepper
  • 4 Green Onions- Chopped
  • 4 eggs
  • 2 Tbsp. flour
  • ¼ Cup Milk
  • 5 oz. Swiss Cheese Grated
  • 2 tsp. dried oregano
  • 8 Oven Dried Tomato halves or sun dried tomatoes cut into ½ inch strips.


  1. Fry onion for a couple of minutes in olive oil, then add kale and garlic. Reduce heat and sauté for about 5 minutes. Season liberally with black pepper. Remove from heat and allow to cool.
  2. Beat eggs and whisk in milk and flour. Add green onions, cheese, oregano and Kale mixture and mix thoroughly.
  3. Pour into greased 9 inch Quiche dish or pie pan. Top with roasted or sun dried tomatoes, pressing them into the mixture.
  4. Bake at 350 for about ½ hour or until fork inserted in Quiche comes out clean.
  5. Let set for 10 minutes or so before cutting.


See the recipe for Oven-Roasted Tomatoes


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Jan 102012


Sunday morning omelets have been a tradition with us for a long time, especially in the summer when we would rather be eating outside on our porch or deck, rather than at a restaurant. A true omelet is cooked more like a pancake or crepe with the filling inside and then folded over. I rarely made proper omelettes and they varied between something like an omelet to scrambled eggs with vegetables in them.

A couple of years ago, Natalie got me a Rachel Ray ovenproof frying pan for Christmas and I developed this Fritatta recipe, or really method of cooking

that I have used for breakfast and brunches ever since. It is simple and somewhat foolproof.

Fritatta for Four

Prep Time: PT15-20M

Cook Time: 15 minutes

Total Time: 30 minutes

Yield: 4 Servings

This Fritatta recipe is very loose and is really more of a method of cooking than an exact recipe. You can vary the ingredients according to what you have on hand, to accommodate your particular tastes and to the number of people you want to serve.

You will need an ovenproof frying pan, preferably non-stick, that you can put under the broiler and obviously you'll need some eggs. Here are some proportions to help you get started.

For the batter, I use 2 eggs per person, 1 heaping tablespoon of Bisquick or pancake mix per 2 eggs, and about 1/8 cup of water per 2 eggs.

I always start with an onion, garlic and usually a red sweet pepper. Then you can add any of the typical omelet vegetables like, mushrooms, broccoli, tomatoes, zucchini, spinach or whatever you like in omelets.

You can add pre-cooked and chopped meats like bacon, sausage or ham. If you want a complete breakfast in one dish, dice potatoes into half-inch cubes (you don't need to peel them unless you are really finicky), and pre-cook them in the microwave with a little water, and add them in with your veggies.

For cheese I usually use a strongly flavored cheese like sharp cheddar, parmesan or provolone.

Season with black pepper, basil, your favorite spices and add a Jalapeno pepper if you like your Frittata spicy. Enjoy!


  • 8 eggs
  • 4 heaping tablespoons of Bisquick or pancake mix
  • 1/2 cup water
  • 1 large onion
  • 1 sweet red pepper
  • 4-8 large cloves of garlic diced fine
  • 1 medium zucchini (not peeled) quartered lengthwise, and sliced to about 1/8 inch thickness.
  • 8 oz. sliced mushrooms (Crimini or Baby Bella are the best)
  • (Optional) About a cup of cooked bacon, ham or sausage
  • Olive oil
  • Black pepper to taste
  • Salt to taste
  • Fresh Basil or other spice.
  • 8 oz. Grated Sharp Cheddar Cheese


  1. Chop all of your vegetables and cook and drain your meat.
  2. In a bowl, mix eggs, Bisquick and water with a whisk.
  3. Heat your ovenproof frying pan over high heat.
  4. Add a tablespoon or so of oil to the pan, and then the onions, pepper and garlic. Fry a few minutes until the onions are translucent.
  5. Then add the other vegetables and cook a few more minutes until the vegetables are just done.
  6. Add the spices.
  7. Add the meat and heat through.
  8. Turn your broiler on to preheat it.
  9. Whisk the egg mixture again and pour over the veggies.
  10. Use a spatula to keep lifting the mixture so that raw eggs flow underneath.
  11. When the eggs are somewhat set cook for another minute or so and remove from the heat. The eggs on top should still be a little runny.
  12. Pour half the cheese over the top and work it into the mixture a bit with the spatula.
  13. Then sprinkle the remaining cheese on top.
  14. Put the skillet under the broiler, about 4 or 5 inches away. Cook until the cheese is bubbly and starting to brown.
  15. Remove the skillet from the broiler, let set a couple of minutes and then slice like a pie and serve.

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