Make Mother's Day Delicious and Healthy
- Category: General Health, Recipe
- Posted On:
- Written By: Matt Gougler
Make Mother’s Day Delicious and Healthy
May 8 marks Mother’s Day this year, and if you’re scrambling to create a brunch menu that strikes a hard-to-achieve balance between yumminess and healthfulness, ATRIO Health Plans has you covered. From an appetizer rich in omega-3s to a guilt-free dessert that will satisfy your guests’ sweet tooth, this five-selection brunch menu will make for a memorable, does-your-body-good day.
Salmon Appetizer
Kick brunch off with this tasty appetizer that features omega-3 packed salmon. Omega-3 fatty acids are thought to provide a wide range of health benefits, including reducing the risk of coronary heart disease and lowering cholesterol levels.
Makes: 16 servings
INGREDIENTS:
- 16 slices “party size” pumpernickel bread
- ½ cup horseradish cream
- 16 slices smoked salmon
- Dill sprigs for garnish
INSTRUCTIONS:
- Top each pumpernickel slice with 1½ teaspoons of horseradish cream.
- Place one slice of salmon on each square of bread.
- Garnish with a sprig of dill.
Nutrition facts per serving: Calories - 48; Fat - 1 g; Cholesterol - 4 mg; Carbohydrates - 5 g; Protein - 4 g; Fiber - 1 g; Sodium - 171 mg; Potassium - 28 mg.
Multi-Grain Waffles
Traditional waffles – while tasty – are detrimental to both your waistline and heart health. These multi-grain waffles deliver all of the traditional taste without the diet downsides. This batter also can be used for pancakes.
Makes: Eight servings (two waffles per serving)
INGREDIENTS:
- 2 cups buttermilk
- ½ cup old-fashioned rolled oats
- ? cup whole-wheat flour
- ? cup all-purpose flour
- ¼ cup toasted wheat germ or cornmeal
- 1½ teaspoons baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 1 teaspoon ground cinnamon
- 2 large eggs, lightly beaten
- ¼ cup packed brown sugar
- 1 tablespoon canola oil
- 2 teaspoons vanilla extract
INSTRUCTIONS:
- Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
- Whisk whole-wheat flour, all-purpose flour, wheat germ or cornmeal, baking powder, baking soda, salt and cinnamon in a large bowl.
- Stir eggs, sugar, oil, and vanilla into the oat mixture.
- Add the wet ingredients to the dry ingredients; mix with a rubber spatula until moistened.
- Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about ? cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.
Nutrition facts per serving: Calories – 188; Fat – 4 g; Cholesterol – 55 mg; Carbohydrates – 30 g; Protein – 8 g; Fiber – 3 g; Sodium – 328 mg; Potassium – 227 mg.
Spinach and Tomato Frittata
Spinach and tomatoes combine to make this dish both colorful and nutritious.
Makes: One, 10-inch frittata. Serves two generously or four modestly; increase recipe based on number of guests.
INGREDIENTS:
- 6 large eggs, lightly beaten
- Salt and pepper, to taste
- 1 to 2 cups fresh spinach, loosely measured
- 1 medium tomato, diced
- Additional produce can be added (e.g., onions, mushrooms or zucchini)
- Another option is to sprinkle with a handful of shredded cheese
INSTRUCTIONS:
- Preheat broiler to high with a rack placed in the middle of the oven.
- In a medium bowl, lightly beat the eggs with a fork, add salt and pepper to taste, and stir to combine; set aside.
- To an oven-safe skillet – such as an enameled cast-iron skillet – (coat with cooking spray if it's not well-seasoned), add the spinach and heat over medium heat on the stove until spinach wilts slightly; about 30 seconds.
- Evenly sprinkle the tomatoes and any optional produce or cheese, add the eggs, and cook over medium heat – covered – without stirring for about 5 minutes, or until edges begin to set.
- Place skillet under the broiler for 3 to 5 minutes, keeping a watchful eye to prevent overcooking or burning the eggs.
Nutrition facts per serving: Calories – 210; Fat – 13.6 g; Cholesterol – 273.6 g; Carbohydrates – 4.9 g; Protein – 17.3 g; Fiber – 0.7 g; Sodium – 531.4 mg; Potassium – 162.5 mg.
Roasted Asparagus Salad with Citrus Dressing
These scrumptious veggies are topped off with a dressing that is not only delicious but also fat-free. Serve warm or at room temperature.
Makes: 6 servings
INGREDIENTS:
- 2 pounds asparagus, (about 2 bunches), trimmed
- 1 pint cherry or pear tomatoes, red or mixed colors
- 1 tablespoon extra-virgin olive oil
- ¾ teaspoon salt, divided
- Freshly ground pepper, to taste
- 1 tablespoon fresh lemon juice
- 1 tablespoon fresh orange juice
- 1 tablespoon honey
- ½ teaspoon Dijon mustard
- 2 bunches watercress, tough stems removed (about 4 cups lightly packed)
- 2 tablespoons finely chopped fresh dill
INSTRUCTIONS:
- Preheat oven to 450°F.
- Place asparagus in a large bowl. Add tomatoes and oil; toss to coat.
- Spread in a heavy roasting pan or rimmed baking sheet, spooning the tomatoes between and on top of the asparagus.
- Sprinkle with ½ teaspoon salt and add a generous grinding of pepper.
- Roast until the asparagus is crisp-tender and the tomatoes are warm and slightly crinkled; about 15 minutes. Set aside until ready to serve.
- Whisk lemon juice, orange juice, honey, mustard and remaining ¼ teaspoon salt in a medium bowl until blended. Reserve half of the dressing in a small bowl.
- Add watercress to the medium bowl; toss to coat. Spread the watercress on a platter. 8. Arrange the roasted asparagus on the watercress and top with tomatoes.
- Drizzle the reserved dressing over the asparagus and tomatoes; sprinkle with dill.
- Serve warm or at room temperature.
Nutrition facts per serving: Calories – 61; Fat – 3 g; Cholesterol - 0 mg; Carbohydrates - 9 g; Protein - 3 g; Fiber - 2 g; Sodium - 319 mg; Potassium - 371 mg.
Banana Bread with Greek Yogurt Frosting
Cap off your Mother’s Day brunch with a dessert that – despite tasting deceptively sinful – actually is recommended by nutritionists.
Makes: 1 loaf
INGREDIENTS:
- ¾ cup all-purpose flour
- ¾ cup whole-wheat flour
- ½ teaspoon salt
- ½ teaspoon baking soda
- 1 teaspoon baking powder
- ½ teaspoon cinnamon
- 1? cups mashed, overripe bananas (2 to 3 bananas)
- ¾ cup sugar
- 2 eggs
- 1½ teaspoons vanilla
- ? cup oil
- 1 cup low-fat cream cheese, softened
- ½ cup Greek yogurt
- ½ cup powdered sugar
INSTRUCTIONS:
- Preheat oven to 350°F.
- Lightly grease a 9x5 loaf pan and line with parchment paper.
- In a large bowl, whisk together all of the dry ingredients so that they are evenly incorporated.
- In another bowl, mash the bananas with a fork, potato masher or electric mixer.
- Add the sugar, eggs, and vanilla; mix well to combine.
- Slowly stream in the oil.
- Combine the dry and wet ingredients and stir gently until all of the liquid is absorbed. Add the batter to the prepared loaf pan.
- Bake in the center of the oven for 50 to 60 minutes. The bread is done when an inserted toothpick comes out clean.
- Transfer loaf to a cooling rack; cool completely before frosting.
- To make the frosting, beat together the cream cheese and Greek yogurt until smooth. Sift in the powdered sugar and mix well to combine.
Nutrition facts per serving: Calories – 330; Fat – 17 g; Cholesterol – 70 mg; Carbohydrates – 42 g; Protein – 5 g; Fiber – 2 g; Potassium – 190 mg.
Sources:
- http://www.averiecooks.com/2015/03/easy-spinach-and-tomato-frittata.html
- http://www.eatingwell.com/recipes/multi_grain_waffles.html
- http://www.eatingwell.com/recipes/roasted_asparagus_salad_with_citrus_dressing.html
- http://www.eatingwell.com/recipes/salmon_classic.html
- http://www.theclevercarrot.com/2013/04/banana-bread-with-greek-yogurt-frosting/