Quickies: Meals That Is…

Calling all Mr. Moms, Moms, and Bachelors! Read UP-From SURVIVING TRAUMALAND: The Intuitive Aspects of Healing QUICKIE COOKBOOK( “Quickie” includes clean up.)   Over the next days, I will post meals—breakfast, lunch and dinner—with the nutritional and calorie information for a time challenged family. Enjoy!


The cooler weather is upon us. A hot breakfast on a cold morning is a delight that no longer needs to be a week-end treat.   When jobs and medical appointments take precedence in our lives, everything else must be re-prioritized including family, home and work. Cooking and nutrition can get pushed to the end of the line. After all we’ve endured medically, emotionally, and financially, including a cranky belly; we need a belly pleaser meal that also meets our treatment needs and/or time restrictions.





I dedicate this recipe to all those hard working cancer patients, often raising their families alone while undergoing treatment and who put their children’s needs first. Not only do they bring home the bacon, they cook it, too! Throw this breakfast recipe together the night before and pop it in the oven first thing in the morning.  By the time your children are washed and dressed, breakfast will be ready. Pull it out of the oven and serve. They will go to school with a hot meal in their tummies and you will face the day with a warm feeling in your heart. Any leftovers can be covered in the same dish, refrigerated, and reheated for another meal.



BREAKFAST=Simple Breakfast Casserole                             596 calories       34.2g protein
Prepared the night before. Pop into the oven in the morning. Prep time= 10 min.                                                           Clean up= 3min




INGREDIENTS:  serves 5

6 eggs                                                 1cup 2% milk             ½ tsp pepper                                       ½ tsp mustard             4 oz cheddar cheese                           1 bag frozen hash brown potatoes             1 4oz (small) can of mushrooms             8 oz bacon (can also use turkey, chicken or non-meat sausage)


DIRECTIONS: Cook bacon and drain on paper towel. Line 8×8 dish with frozen hash-browns. Sprinkle cooked bacon over hash-browns and add drained mushrooms. Top with grated cheese. Dab on mustard. Refrigerate overnight (or not). Cook at 350 for 45 minutes to an hour.





NUTRITIONAL FACTS Breakfast Casserole= serving size =239.8g; Calories =596; Total Fat=40.4; Sugars=5.6g; Cholesterol=312mg; Total Carbohydrates 22.6g; Dietary Fiber=0.9g; Protein=34.2g.
Good Points=High in Selenium, Calcium (33%), and in Vitamin. A(12%). Bad Points= High in Fat and Cholesterol (use egg substitute).


Learn more about the author: Kathleen O’Keefe-Kanavos @ www.survivingcancerland.com

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