Healthy Mother’s Day Brunch Recipes

ImageBryan Nader is a Sous Chef and Sheryl Lozicki is a Registered Dietitian at Saint Mary’s Health Care, a member of the new Mercy Health.  Today’s On the Menu segment features healthy Mother’s Day brunch recipes that are kid friendly in the kitchen and good for mom’s health.

Image

Chocolate Crepes

Yield: 4 servings

This recipe uses a lot of low fat ingredients such as skim milk, non-fat Greek yogurt and cocoa powder to support mom’s heart health.  Greek yogurt is also a good source of protein which helps stabilize blood sugar between meals.  Strawberries are an excellent source of Vitamin C, an antioxidant that helps fight cell damage from sun, pollution and aging and helps keep our immune system strong. This recipe contains > 1/3 of your Daily Value for Vitamin C and > 10% of your Daily Value for calcium and iron.

Ingredients:

¾ cup skim milk

2 large eggs

¾ cup all-purpose flour

2 Tbsp. unsweetened Dutch process cocoa powder

2 Tbsp. granulated sugar

½ tsp. vanilla extract

1/8 tsp. kosher salt

Non-stick cooking spray

1 (6oz) container non-fat strawberry Greek yogurt

Powdered sugar for dusting

1 cup strawberries, washed, hulled and sliced

Preparation:

  1. In a large bowl, whisk together milk, eggs, flour, cocoa powder, sugar, vanilla and salt until smooth. Cover bowl with plastic wrap, place in refrigerator for at least 30 minutes up to 2 hours, to allow the batter to rest.
  2. Heat a 10-inch non-stick skillet that has been coated with non-stick cooking spray over medium heat. Ladle in a scant ¼ cup of batter into the bottom of the pan. Lift and swirl the pan to coat the bottom with the batter. Cook until top is set and bottom is golden, about 1-2 minutes; flip carefully with a spatula, cook on the opposite side for about 30 seconds. Remove crepe from pan, onto a plate. Keep warm, and repeat with remaining batter, remembering to coat pan with non-stick spray each time.
  3. Spoon yogurt into crepes, roll them up or fold into quarters. Place on a serving platter, garnish with fresh cut strawberries and powdered sugar.

Nutrition per Serving:

Calories  206; Fat 3g (sat 1g); Protein  10g; Cholesterol 94mg; Sodium 138mg; Fiber 2.5g; Carbohydrate 35g

Image

Lemon Poppy Seed Pancakes

Yield: 10-12 pancakes

Kids love lemon poppy seed muffins, so we’ve modified the recipe and turned them into this healthier pancake version.  We suggest you measure out the ingredients and allow the kids to add and stir.

Ingredients:                                                                                                       

1 cup all-purpose flour

2 tsp. baking powder

½ tsp. kosher salt

2 Tbsp. granulated sugar

2 tsp. lemon zest

1 cup skim milk

1 large egg, slightly beaten

2 Tbsp. melted unsalted butter

1 Tbsp. canola oil

2 Tbsp. poppy seeds

2 Tbsp. fresh squeezed lemon juice

Preparation: 

  1. In a large mixing bowl combine the flour, baking powder, sugar, and lemon zest and salt. Set aside.
  2. In another mixing bowl, combine the milk, melted butter, egg, lemon juice, and oil. Pour the milk mixture slowly into the flour mixture and whisk to combine.
  3. Stir in the poppy seeds.
  4. Heat a griddle or skillet over medium high heat, coat with non-stick cooking spray. Spoon ¼ cup of batter onto the griddle or pan and cook until bubbles break through the surface and the edges appear dry. Flip pancake and cook on the other side until golden brown about 3 minutes.
  5. Transfer pancakes to a plate and keep warm. Repeat with remaining batter.
  6. Serve with maple syrup or top with fresh berries.

Nutrition per Serving: 

Calories 115; Fat 5g (sat 2g); Cholesterol 25mg; Sodium 230mg; Carbohydrate 14g; Fiber .5g; Protein 3g

A traditional poppy seed muffin contains 200 calories and 9 grams of fat!

ImageStrawberry Shortcake

Yield: 10 servings

Who says you can’t have Strawberry Shortcake for breakfast on Mother’s Day?  This recipe provides 1/3 of your Daily Value for Vitamin C. 

Ingredients:

2 ¼ cups all-purpose flour

2 ½ tsp. baking powder

2 tsp. plus 3 Tbsp. granulated sugar

¾ tsp. baking soda

½ tsp. kosher salt

6 Tbsp. cold unsalted butter, cut into cubes

1 cup low fat buttermilk, cold

½ cup Nutella

1 pint strawberries, washed, hulled and sliced

2 cups whipped cream

Preparation:

  1. Preheat oven to 400°F. Line a large baking tray with parchment paper and set aside.
  2. In a large bowl, whisk together flour, baking powder, 2 tsp. granulated sugar, baking soda, and salt. Mix in butter using your fingertips, until mixture resembles coarse meal. . Add buttermilk and stir with a spatula until combine. Add Nutella, and swirl into batter using a butter knife.
  3. Drop round spoonfuls of dough, about 2 Tbsp. onto prepared baking tray. Bake for 12-15 minutes or until tops are slightly golden brown. Remove from oven and allow to cool.
  4. Assemble shortcakes, place on biscuit on the bottom, top with 1 Tbsp. of whipped cream and 2 Tbsp. of strawberries, top with another biscuit.

Nutrition per Serving: (Does not include whipped cream)

Calories 280; Fat 12g (sat 6g); Cholesterol 20mg; Sodium 366mg; Carbohydrate 38g; Fiber 2g; Protein 5g

French Toast CupsImage

Yield: 4 servings

This recipe has fun written all over it!  Kids love topping these muffin cups with their favorite items and it includes all but the vegetable food group! The high protein content in these tasty cups, come from eggs, skim milk, low fat ricotta and almonds.

Ingredients:

4 slices whole wheat bread, crusts removed

1 egg

1 egg white

2 Tbsp. skim milk

½ tsp. cinnamon

1 tsp. honey

1 cup berries

½ cup low fat ricotta cheese

2 tsp. sliced almonds, toasted

1 Tbsp. maple syrup

Preparation:

  1. Preheat oven to 375°F
  2. In a bowl whisk together the egg, egg white, milk, cinnamon and honey.
  3. Spray muffin tin with non-stick cooking spray. Dip each slice of bread into the egg mixture and press it into the muffin tin. Bake the bread for 12 minutes until crisp.
  4. In a small bowl, stir the ricotta until smooth.
  5. Spoon equal amounts of ricotta mixture into each bread cup. Top with berries, almonds and maple syrup.

Nutrition per Serving:

Calories 230; Fat 7g (sat 2g); Cholesterol 56mg; Sodium 234mg; Carbohydrate 34g; Fiber 4g; Protein 11g

Image

Breakfast Tart

Yield: 6 servings

This is family friendly recipe that can be enjoyed all day long.  The ingredients for the crust of this tart can easily be swapped out for a traditional store bought pie crust and contain healthier fats from the nuts and higher fiber from the nuts and oats.  One serving provides >15% of the Daily Value for calcium and 10% iron.  

Ingredients:

1 ½ cups old fashioned oats

1 cup mixed chopped nuts and seeds, (almonds, pumpkin seeds, chia seeds, hazelnuts, walnuts)

5 Tbsp. melted, unsalted butter

¼ cup honey

1 tsp. vanilla extract

3 cups non-fat plain Greek yogurt

Assorted fruit for topping

Preparation:

  1. Preheat oven to 325°F
  2. Mix together oats, nuts and seeds, melted butter, honey and vanilla extract in a bowl until well coated.
  3. Press mixture into a 10” tart pan that has been coated with non-stick cooking spray.  Use a measuring cup to help press the granola evenly over the bottom and up the sides.
  4. Bake for 15 minutes or until lightly golden. Let cool.
  5. Fill the tart with Greek yogurt, and smooth out evenly
  6. Arrange fruit on the top and serve immediately

Nutrition per Serving:

Calories 340; Fat 15g (sat 3g); Cholesterol 5mg; Sodium 206mg; Carbohydrate 35g; Fiber 4g; Protein 18g

Image

Veggie Hash

Yield: 4 servings

Compare the nutritional label of 1 serving of our health veggie hash to a traditional corn beef hash that contains 387 calories, 24 grams of fat (10 grams saturated fat) and >1000 milligrams of sodium!  Each serving of our veggie hash contains 42% of the Daily Value for Vitamin A and 123% Vitamin C making this a superior antioxidant rich choice.

Ingredients:

1 Tbsp. unsalted butter

1 Tbsp. extra virgin olive oil

2 cups, peeled and shredded russet potatoes

Juice of 1 lemon

½ cup minced white onion

1 red bell pepper, seeded and diced

1 clove of garlic, minced

½ tsp. kosher salt

¼ cup chopped fresh parsley

4 eggs

3 Tbsp. white vinegar

¼ tsp. fresh ground black pepper

Dash of salt as desired

Preparation:

  1. Preheat oven to 350°F. After shredding the potatoes, toss with lemon juice.
  2. In a medium sized cast iron skillet, melt butter with olive oil, add in onions and bell peppers. Allow to cook, stirring occasionally for 5 minutes, add garlic, cook for 1 minute and add salt and pepper. Add in potatoes, stir together and cook for 3 minutes. Place in oven and bake for 30 minutes.
  3. Bring a pot of water with vinegar to a boil, reduce heat and crack eggs into the water. Let cook for 4 minutes and remove eggs with slotted spoon. Place eggs over veggie hash and serve.

Nutrition per Serving: 

Calories 120; Fat 7g (sat 2g); Cholesterol 8mg; Sodium 358mg; Carbohydrate 11g; Fiber 2g; Protein 5g

ImageBreakfast Strata

Yield: 8 servings

One serving of breakfast strata provides >25% of your Daily Value for calcium and 15% Vitamin C.  While the sodium content is high due to the breakfast turkey sausage, cheese and kosher salt, the fat content is significantly lower than a traditional strata recipe by choosing turkey over beef and all low fat ingredients.

Ingredients:

1lb. turkey breakfast sausage

1 Tbsp. unsalted butter

1 cup diced onion

8 large eggs

2 ½ cups non-fat milk

2 tsp. Dijon mustard

½ tsp. kosher salt

¼ tsp. fresh ground black pepper

1 cup low fat Swiss cheese

10 asparagus spears, ends discarded, and spears cut into 1 inch pieces

½ lb whole wheat French bread, cut into 1 inch dice

Preparation:

  1. Coat a 9”x13” baking dish with non-stick cooking spray. Set aside
  2. In a large non-stick skillet over medium heat, cooking turkey sausage, breaking it into small pieces. Remove to a paper towel-lined plate. Clean out pan, and add butter. Once the butter has melted add the diced onion and cook stirring occasionally, until it’s soft about 5 minutes. Transfer the onion and cooked sausage to a bowl.
  3. In a large bowl, whisk together the eggs, milk, Dijon mustard, salt and pepper. Stir in cheese and asparagus.
  4. Scatter the bread cubes evenly in the greased baking dish, then top with the sausage mixture and pour the egg mixture over the bread. Cover with plastic wrap and place pan into the refrigerator up to overnight, but at least 8 hours.
  5. Remove the strata from the fridge, discard the plastic wrap, and let come to room temperature for 30 minutes before baking.
  6. Preheat oven to 350°F  Place the strata on a baking sheet and bake for 35-45 minutes, until eggs are fully cooked. Remove from oven allow to rest for 15 minutes before cutting.

Nutrition per Serving:

Calories 350; Fat 10g (sat 4g); Cholesterol 55mg; Sodium 950mg; Carbohydrate 37g; Fiber 2g; Protein 26g



Categories: Media, Recipes

Tags: , , , , , , ,

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: