The holidays are here, and we want to help you stay healthy while you enjoy eating, drinking and being merry! Whatever the occasion—Christmas morning, New Year’s Day or any festive day—a delicious brunch is a great way to celebrate with family and friends. Try one of these delicious and nutritious recipes at your holiday brunch this year!
Veggie Omelet
Eggs are a favorite part of any breakfast or brunch. Enjoy this omelet for breakfast served with whole-grain toast and a glass of orange juice on the side. This omelet contains garlic and tomatoes as superfoods, along with other healthful vegetables.
Prep time: About 15 minutes
Cooking time: About 7 to 8 minutes
Yield: 4 servings
- 3 eggs (or equivalent amount of egg substitute such as Egg Beaters)
- ¼ cup nonfat milk
- Canola oil or nonstick cooking spray
- 3 green onions, chopped
- 1 clove garlic, chopped
- ¼ cup mushrooms
- ¼ cup chopped red or green pepper
- ¼ chopped tomato without seeds
- ¼ cup grated cheddar cheese
- Salt and black pepper to taste
- Whisk eggs and milk in mixing bowl.
- Spray nonstick skillet with nonstick cooking spray, or coat lightly with canola oil. Heat skillet over medium heat.
- Add onions, garlic, mushrooms, peppers and tomatoes to the skillet and cook until onions are translucent, stirring continuously.
- Transfer the vegetables to a bowl. Wipe the skillet and re-apply nonstick spray or oil.
- Add eggs to the skillet. As the eggs cook, loosen the edges and let the raw egg slide underneath. Cook for about 1 minute.
- When eggs appear to be nearly cooked, add onions, garlic, mushrooms, peppers, tomatoes, cheese, salt, and black pepper to one half of the omelet.
- Fold the other side of the omelet over the filling. Turn off heat, and cover. Serve after the cheese has melted, about one minute.
Per serving: Calories 98 (From Fat 48); Fat 5g (Saturated 2g); Cholesterol 163mg; Sodium 290mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 8g.
Spinach Quiche with Pecans
Quiche is a Sunday brunch staple, although many people think it’s high in fat and calories. Our version has a little less cheese, no high-fat crust and no greasy bacon, and it includes the superfoods spinach and pecans.
Prep time: About 20 minutes
Cooking time: About 40 to 45 minutes
Yield: 4 servings
- Nonstick cooking spray
- 4 eggs
- 1 onion, chopped
- 10-ounce package frozen chopped spinach, thawed and drained
- ½ cup grated Monterey Jack cheese
- ½ cup grated Parmesan cheese
- ½ cup low-fat cottage cheese
- 1/3 cup chopped pecans
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1/8 teaspoon ground nutmeg
- Preheat oven to 325 degrees Fahrenheit.
- Spray a 9-inch glass pie pan with nonstick cooking spray.
- Add eggs to mixing bowl; whisk until beaten. Mix in the rest of the ingredients, and pour into pie pan.
- Bake for 35 to 40 minutes, or until a knife inserted into center of the quiche comes clean.
Per serving: Calories 293 (From Fat 180); Fat 20g (Saturated 7g); Cholesterol 234mg; Sodium 798mg; Carbohydrate 9g (Dietary Fiber 3g); Protein 21g.
Cinnamon Blueberry Whole-Grain Waffles
These waffles include oats and blueberries to make them into superfood waffles. We also use whole-wheat flour for a hearty flavor and more fiber.
Prep time: About 15 minutes
Cooking time: About 5 minutes for each waffle
Yield: 8 servings
- 1 ¼ cup whole-wheat flour
- ½ cup quick cooking oats
- 3 teaspoons baking powder
- ¼ teaspoon salt
- ½ teaspoon cinnamon
- 1 ½ cups reduced-fat milk
- 2 tablespoons canola oil
- 1 large egg, lightly beaten
- 1 cup fresh blueberries, or frozen blueberries, thawed and drained
- Heat waffle iron following manufacturer’s instructions.
- In a large bowl, combine flour, oats, baking powder, salt and cinnamon.
- In a separate bowl, stir together milk, canola oil, and egg.
- Combine wet and dry ingredients and stir until large lumps disappear, but don’t over mix.
- Fold in blueberries.
- Make waffles according to your waffle iron’s instructions. Serve with light syrup or nonfat whipped topping and more blueberries.
Per serving: Calories 153 (From Fat 48): Fat 5g (Saturated 1g); Cholesterol 28mg; Sodium 249mg; Carbohydrate 22g (Dietary Fiber 3g); Protein 6g.
Whole-Wheat Oat Pancakes
Homemade pancakes are a favorite breakfast/brunch food, but typical pancakes are low in fiber and high in sugar. These pancakes are better for you because they’re made with whole grains and nonfat milk and have the additional goodness of applesauce.
Prep time: About 10 minutes
Cooking time: About 4 minutes for each pancake
Yield: 4 servings
- 1 egg
- ½ cup oat flour
- ½ cup whole wheat flour
- ½ cup nonfat milk
- ½ cup unsweetened applesauce
- 2 tablespoons canola oil
- 2 teaspoons baking powder
- Canola oil or nonstick cooking spray
- Whisk the egg in mixing bowl until beaten.
- Add flours, milk, applesauce, oil, and baking powder; mix well.
- Heat skillet over medium heat and coat with oil or nonstick cooking spray.
- Pour ¼ cup of batter into skillet, cook until batter bubbles, about two minutes, turn and cook for two more minutes.
- Repeat for the rest of the batter.
- Serve with light syrup or fruit spread.
Per serving: Calories 201 (From Fat 84); Fat 9g (Saturated 1g); Cholesterol 54mg; Sodium 223mg; Carbohydrate 24g (Dietary Fiber 4g); Protein 7g.
Oatmeal Blueberry Muffins
These muffins are delicious by themselves or you can spread a little 100 percent fruit spread or honey on them. These muffins are healthy because they incorporate two superfoods—blueberry and oatmeal—and because they’re 100 percent whole-grain.
Prep time: About 10 minutes
Cooking time: 25 minutes
Yield: 8 servings
- ¾ cup whole-wheat flour
- ¾ cup old fashioned rolled oats
- ¼ cup firmly packed dark brown sugar
- 1 ½ teaspoons baking powder
- ½ teaspoon salt
- ½ cup plain nonfat yogurt
- ¼ cup low-fat or nonfat milk
- 2 tablespoons canola oil
- 1 large egg, beaten lightly
- ¾ cup fresh or frozen blueberries
- Preheat oven to 400 degrees Fahrenheit.
- In a bowl, stir together the flour, oats, brown sugar, baking powder, and salt.
- In second bowl, combine the yogurt, milk, oil and egg. Stir the yogurt mixture into he flour mixture until just combined. Fold in blueberries.
- Divide the batter among 8 paper-lined cupcake tins and bake on the middle rack of oven for 25 minutes.
Per serving: Calories 152 (From Fat 45); Fat 5g (Saturated 1g); Cholesterol 27mg; Sodium 245mg; Carbohydrate 23g (Dietary Fiber 3g); Protein 5g.
Check out more healthy holiday eating tips and healthy recipe ideas!
Holiday Shakes—4 Yummy Recipes
**Agin, Brent, and Shereen Jegtvig. Superfoods for Dummies. Chichester: John Wiley, 2009. Print.
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About Priority You MD
Priority You MD provides personalized, integrative healthcare for general wellness, anti-aging, athletic performance and weight management as well as more complex medical issues. In addition, our facility also provides aesthetic services and fitness training. Combining diet, nutrition and exercise with evidence based medicine and preventative therapies, our goal is to help our patients achieve and maintain a healthy, active lifestyle.
Priority You MD utilizes IV therapy protocols from Trim® Nutrition. These proprietary nutrient injections are formulated by doctors and compounding pharmacists who use the highest quality materials and follow strict manufacturing protocols in a class 10,000 compounding facility.
Headquartered in Clearwater, Florida, Trim® Nutrition and Priority You MD’s clinical staff of physicians, pharmacists, registered nurses, and research and development specialists are dedicated to the mission of Making Bodies Better™.
