Who doesn’t love a weekend brunch! It’s a wonderful time to relax, indulge and savour delicious meals with family and friends. And with a little planning, you too can enjoy a healthy brunch.
Let’s explore some simple swaps to make your brunch healthier, highlight unhealthy recipes to avoid, and provide a wholesome recipe for a delightful brunch at home with your family. Let’s Brunch!
Swap Unhealthy Ingredients for Healthier Alternatives
- Whole Grain Goodness: Replace refined white bread, bagels or croissants with whole grain options like whole wheat bread, multigrain bagels or whole grain English muffins. These alternatives provide more fibre, vitamins, and minerals.
- Lean Proteins: Choose lean protein sources such as grilled chicken, smoked salmon, tofu or Greek yogurt instead of bacon, sausages or processed deli meats. These swaps reduce saturated fats and sodium while boosting the nutrient content of your meal.
- Healthy Fats: Opt for avocado or nut butter spreads instead of butter or cream cheese. Avocado offers heart-healthy monounsaturated fats, while nut butter adds protein and essential nutrients.
- Vegetable Power: Add a variety of vegetables to your brunch, such as spinach, tomatoes, bell peppers, mushrooms or steamed asparagus. These vibrant additions increase fibre, vitamins and minerals while adding colour and flavour.
- Natural Sweeteners: Choose natural sweeteners like honey or pure maple syrup instead of refined sugar or artificial sweeteners. These alternatives provide a touch of sweetness without the harmful effects of processed sugars.
Unhealthy Foods to Avoid
- Deep-Fried Delights: Stay away from deep-fried items like doughnuts, French fries or hash browns. These are high in unhealthy trans fats and calories.
- Sugary Pastries: Avoid sugary pastries such as cinnamon rolls, muffins or sugary cereals. They are typically loaded with refined sugars and lacking in nutritional value.
- Syrup-Laden Pancakes: Steer clear of pancakes smothered in excessive amounts of sugary syrups. Instead try for healthier pancake options made with whole grains or protein-rich flours.
Healthy Brunch Recipe
Recipe: Scrambled Egg and Veggie Breakfast Brunch Serves: 4
Ingredients:
- 6 large eggs
- 1 tablespoon olive oil
- 1 red bell pepper, diced
- 1 small onion, diced
- 2 handfuls fresh spinach leaves
- 1 tomato, diced
- Salt and pepper to taste
- Fresh herbs (e.g., parsley or chives) for garnish (optional)
Instructions:
- In a bowl, whisk the eggs together until well beaten. Set aside.
- Heat olive oil in a large skillet over medium heat. Add the diced bell pepper and onion and sauté until they begin to soften, about 3-4 minutes.
- Add the spinach and tomato to the skillet. Cook for an additional 2-3 minutes until the spinach wilts.
- Pour the beaten eggs into the skillet with the vegetables. Stir gently until the eggs are cooked through and scrambled.
- Season with salt and pepper to taste.
- Remove from heat and garnish with fresh herbs if desired.
- Serve the scrambled egg and veggie skillet with a side of whole grain toast or a slice of avocado.
By making simple ingredient swaps, avoiding unhealthy recipes and incorporating fresh, wholesome ingredients, you can create a brunch that is both delicious and nourishing for the entire family.