Brunch Better

Weekend brunch is a tasty tradition for many folks.  However, it can also be a calorie and fat-laden meal if you don't take care.  Here are a few tips to ensure that you not only optimize nutrition, but will also keep you from blowing your whole day's worth of calories before noon.
Minimize your caloric beverage.  If you are set on drinking juice, you serve it in a small glass.  A serving of juice is 4 oz and contains 60 calories.  So with just a few swigs, you've downed a bunch of calories without the satisfaction of actually eating.  It’s better to go with water.

Make meat a side dish, not the anchor of the meal.  Breakfast meats such as bacon, sausage and ham are typically high in sodium and saturated fat, so keep portions small.  I love bacon, but a slice or a link is enough to satisfy that craving.

Consider yogurt.  A great source of protein, calcium, vitamin D and probiotics, it pairs well with fruits and whole-grain cereals for a beautiful and tasty addition to your brunch.

Incorporate fruits and veggies.     

Fruit plate or salad

Fresh berries to top waffles, pancakes or yogurt.

Hashbrowns (shredded potatoes or the loose hashbrowns have less fat than the formed, patty-style).

Roasted potatoes or other veggies make a great savory breakfast side.

Mix vegetables into eggs, stratas and omelets  

Go with whole grains in baked goods.  From pancakes & waffles, to french toast, to muffins and coffee cakes, swap out at least half of the flour with whole wheat or choose whole grain bread that contains at least 3 grams of fiber per slice.  Breakfast can be a great way add in fiber through whole grains.  Oatmeal brulee is one of my favorite whole-grain brunch foods.

Oatmeal Brulee: Make traditional, quick or steel cut oats according to the package, stir in some chopped dried fruit of your choice while it cooks.  Add a sprinkle of cinnamon, a splash of vanilla or grate some nutmeg in to bring a bit more flavor to the party.  Dish up into bowls, sprinkle with brown sugar, and caramelize under the broiler or with a culinary torch.  Serve with some milk on the side.

A few small tweaks will leave you with a satisfied, delicious eating experience without feeling sluggish the rest of your day.