Three Fresh & Healthy Springtime Brunch Ideas

Lighten up brunch with this trio of healthy recipes featuring the flavors of springtime.

 

Mini Mushroom Frittatas

Simple yet elegant, these mini frittatas pack a lot of flavor.

Ingredients
  • 1/4 cup skim milk
  • 10 small mushrooms, sliced
  • 1 small onion, finely chopped
  • 1 small potato, baked or microwaved until just tender, then cubed
  • 2 teaspoons herbes de Provence
  • 8 egg whites

Optional: 1/2 tsp turmeric or pinch saffron to color egg whites.

Instructions

Heat oven to 375° F. If using saffron, soak saffron strands, in a teaspoon of cold water before adding to egg whites. Let color develop.

In a medium sauté pan, bring the milk to a boil. Add the mushroom slices and onion to the milk. The liquid volume will increase as the mushrooms cook. Reduce the amount of liquid to 3 tablespoons. The mushrooms will have darkened, but not nearly as much as when cooked in butter or fat.

On low heat (the heat retained in the pan will probably be enough), toss the cooked, cubed potato and herbes de Provence with the mushrooms. This will absorb the remaining liquid.

Whisk egg whites in a bowl and season with salt and pepper if desired.

Lightly coat a twelve-cup muffin tin with spray. Evenly distribute mushroom mixture into the muffin cups. Pour egg whites into each cup.

Bake for 15 to 20 minutes, or until a toothpick inserted into the center of each cup comes out clean.

Note: Mushrooms prepared in this manner, without the potato, are also excellent pureed. This duxelles blanc is nice with eggs and chicken, or as a general-purpose thickener.

Nutrition Information per serving:
  • 2 Servings
  • Calories: 222
  • Fat: 1 g (3% calories from fat)
  • Protein: 19 g (32% calories from protein)
  • Carbohydrates (net): 34 g (65% calories from carbohydrates)

 

 

Simply Springtime Lentil Soup

Serve this satisfying soup in a big tureen for brunch to nourish and heal.

Ingredients
  • 1 tablespoon extra-virgin olive oil
  • 2/3 cup celery, finely chopped (1 or 2 ribs)
  • 1/3 cup leeks, finely chopped (white part only)
  • 1/2 cup white onion, finely chopped
  • 1 1/2 tablespoons shallots, finely chopped
  • 2 teaspoons garlic, minced
  • 2 quarts reduced-sodium vegetable broth
  • 4 cups red chard leaves, stems removed, chopped
  • 1 1/4 cups dry red lentils
Instructions

Heat olive oil in a medium saucepan over medium heat. Add celery, leeks, onion, shallots, and garlic and cook for 5–10 minutes until onions are translucent.

Add vegetable broth, chard, and lentils, raise heat to medium-high, and bring to a boil. Reduce heat to low and simmer for 30 minutes until lentils are just tender, but not soft (do not overcook the lentils).

Nutrition Information per serving:
  • 8 Servings (1 cup each)
  • Calories: 94
  • Fat: 2 g (18% calories from fat)
  • Protein: 7 g (25% calories from protein)
  • Carbohydrates (net): 9 g (57% calories from carbohydrates)

 

Spring Salad

Nothing says springtime like this creamy fresh salad.

Ingredients
  • 2 medium-sized cucumbers, peeled and sliced
  • 2 medium tomatoes, chopped into 1/2” pieces
  • 4 scallions, sliced
  • 6 radishes, sliced
  • 12 ounces low-fat cottage cheese (1% fat)
  • 12 ounces plain soy yogurt
  • 1/4 teaspoon sea salt
  • Freshly ground black pepper
Instructions

Combine the cucumbers, tomatoes, scallions, radishes, cottage cheese, yogurt, and salt in a large mixing bowl. Season to taste with pepper. Toss and divide into equal portions.

Note: Individual servings fit nicely on a cupped leaf of iceberg lettuce or other suitable green.

 

Nutrition Information per serving:
  • 6 Servings
  • Calories: 99
  • Fat: 2 g (19% calories from fat)
  • Protein: 10 g (42% calories from protein)
  • Carbohydrates (net): 8 g (39% calories from carbohydrates)

 

Follow through to a sweet finish with one of our Four Healthy Desserts That Taste Great.

Next article Cool Melon Salad

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