Adapting favourite family recipes can be a piece of cake

Traditional family favourite recipes may still be loved but due to health concerns, dietary restrictions or personal preferences they may need to be adapted. The new version is worth sharing with others who may have similar needs.

This has prompted us to ask readers to share their adapted recipes. Please send your new recipe along with an explanation of the family history of the recipe and why it needed to be adapted. A draw for a gift basket of baking ingredients will be made from all the entries on Dec. 2. A sample of the recipes will be shared in future columns.

Please submit your adapted family favourite recipes to or mail to:

The Western Producer – Adapted Favourites
1000 – 3530 Millar Ave.
Saskatoon, Sask.
S7P 0B6

All entries must be received by Dec. 2.

Crustless Mini Quiches

Mini quiches are a favourite with our grandchildren. Serve with veggies as a light lunch or pre-after school activity snack. Pack them frozen in lunch bags and by noon they will have thawed. During the holiday season, serve as appetizers.

This quiche recipe has no pastry shell so is lower in calories and is gluten free, if made with a cornmeal that is ground in a gluten free facility. It’s also suitable for those with a lactose intolerance but who can tolerate cheese. For those wanting to reduce their carbohydrates, replace the carrots with a combination of mushrooms and spinach and omit the cornmeal. Yield: 24-mini muffin or 12-muffin size

  • 1 tsp. canola oil 5 mL
  • 2 tbsp. green onion or chives, chopped 30 mL
  • 1/2 c. mushrooms, chopped 125 mL
  • 1/2 c. carrots, grated 125 mL
  • 6 eggs
  • 1/2 c. water 125 mL
  • 1 tsp. Dijon mustard 5 mL
  • 1/2 tsp. salt 2 mL
  • 1/8 tsp. pepper.05 mL
  • 1/2 c. ham, chopped 125 mL
  • 1/2 c. fresh spinach, chopped 125 mL
  • 1/2 c. fresh tomatoes, seeded and chopped 125 mL
  • 1/4 c. yellow cornmeal 60 mL
  • 1 1/2 cup grated cheddar, marble, mozzarella, Swiss cheese, or a combination 375 mL
  • 2 tbsp.  Parmesan cheese (optional)

Preheat oven to 350 F (180 C).

Spray 24 mini or 12 regular muffin cups with cooking spray.

Heat oil in skillet over medium heat. Add green onion/chives and mushrooms and cook, stirring frequently, until tender but not browned.

Add carrots; cook until tender crisp, about two minutes more. Remove from heat.

Whisk eggs in large bowl, add water, Dijon mustard, salt and pepper, and whisk to combine.

In separate bowl, toss ham, spinach, tomatoes, cornmeal and cheeses together. Add onion, mushrooms and carrot mixture.

Divide evenly between the oiled muffin tins.

Pour egg mixture on top, gently stir each muffin cup to combine the mixtures.

Bake quiche in preheated oven for 15 to 20 minutes or until eggs are set and golden brown. Cool for five minutes. Run a thin knife around edge of each quiche to remove. Serve warm or cool completely.

Option: Place a zucchini slice in the bottom of each muffin tin and then add other ingredients.

Baked mini quiches can be frozen and reheated.

Once baked, let cool completely. Then place onto baking sheets and freeze. Once quiches are completely frozen, store in a re-sealable bag in the freezer for up to one month.

To reheat, place quiches on a baking sheet and let thaw in the refrigerator. Bake in a preheated 325 F (160 C) oven until heated through, about 10 minutes. They can also be arranged on plate in single layer and microwaved on high (100 percent setting) for 30 to 45 seconds or until heated through.

Family Favourite Waffles, High Fibre Version

Our family has enjoyed the original waffle recipe for four generations. The need to maintain a high fibre diet and to eliminate milk from the diet prompted the adaptation of this recipe.

The electric waffle iron that I use to make these waffles is more than 50 years old and has smaller squares than a Belgian waffle iron. The result is a nice crisp waffle. Yield: 24 waffles

  • 4 eggs separated
  • 1 1/2 c. large flake oatmeal 325 mL
  • 2 1/2 c. whole wheat flour 625 mL
  • 4 tbsp. baking powder 60 mL
  • 1 tsp. salt 5 mL
  • 2 tbsp. sugar 30 mL
  • 1/4 c. milled flax seed 60 mL
  • 3 to 3 1/2 c. almond milk or water750 to 875 mL
  • 2/3 c. canola oil 150 mL
  • 2 tsp. pure vanilla extract 5 mL

Separate eggs, place yolks into a large bowl and whites in a small glass bowl and allow to warm up to room temperature.

Measure large flake oatmeal into a blender or food processor and chop into a coarse flour.

Combine oat flour, whole wheat flour, baking powder, salt, sugar and milled flax seed in a bowl.

Beat egg whites until stiff and fluffy; set aside.

Plug in waffle iron to preheat.

Beat egg yolks until creamy and add two cups (500 mL) almond milk or water, oil and vanilla and beat until light and frothy, about double in volume.

Add a quarter of the flour mixture and fold into the egg mixture, and repeat three more times until all flour is added. Add additional liquid if needed.

Add egg whites and fold in until slightly mixed.

Brush some melted butter on the waffle iron, if needed. Add batter and cook five to eight minutes until golden brown and crisp.

Remove from waffle iron and keep hot in a warm oven. Place directly on oven racks to avoid waffles becoming soggy.

They can also be served immediately with syrup, fruit syrup or yogurt and fresh fruit.

These waffles freeze well and can be reheated in a toaster.

Recipe contest

We all have family favourite recipes that for reasons of diet, food restrictions or personal preferences we have adapted to meet these needs. We’re asking our readers to share their adapted family favourite recipes. The contest draw will be made Dec. 2 for a basket of baking ingredients. Please submit your adapted family favourite recipes to or mail:

The Western Producer – Adapted Favourites
1000 – 3530 Millar Ave.
Saskatoon, Sask.
S7P 0B6

Betty Ann Deobald is a home economist from Rosetown, Sask., and a member of Team Resources. Contact:

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