When planning a Sunday brunch, you don’t have to feel deprived just because you want to offer healthy alternatives to the fat-laden eggs Benedict and high-calorie croissants that are the staples of such menus. By balancing whole grains, lean protein and fresh fruit, you and your guests can enjoy a meal that is both flavorful and satisfying. According to award-winning chef and registered dietitian Cheryl Forberg, the right proteins and complex carbohydrates will balance the rise in blood sugar levels caused by the sugars found in juices and syrups.
Whole Grains to Add Fiber
Whole grains contain bran and fiber that slow down digestive enzymes, which allows your blood sugar levels to increase more gradually so you feel full longer. You may think of bread and cereal as the most likely source of whole grains, but you can also sneak them into your favorite brunch foods. Instead of using a store-bought waffle or pancake mix, try a simple batter recipe made from stone-ground oat or buckwheat flour, and add flaxseed for added fiber and omega-3 fatty acids. Top off your pancake stacks with fresh berries or sliced banana and cinnamon. If you’re looking for items to round out your meal, offer your guests low fat bran and cranberry muffins or even polenta.
Lean Proteins to Balance Rising Blood Sugar
Just because you’re serving your meal before noon, don’t feel bound to the tradition of serving sausage and bacon. A slice of turkey ham rolled around an asparagus spear and Havarti cheese offers a leaner alternative; tie up the roll with a fresh chive, and you have a lovely gift to add to the plate. Roasted pork tenderloin is low in calories and saturated fat, and the U.S. Department of Agriculture has determined that a three-ounce serving contains 23 g of protein. [ref 2] You can also slash the fat content of your favorite omelet or frittata recipe by using egg whites instead of whole eggs. If you don’t like the taste or consistency of low fat cheddar or Swiss cheese, try varieties that are naturally lower in fat, such as mozzarella, feta or goat cheese.
Fresh Fruits to Increase Vitamin Intake
A broad offering of seasonal fruits is a logical addition to your brunch table — not only do fruits make a colorful centerpiece, but they give a big boost to your antioxidant intake. Mix up a salad of your favorite fruits and drizzle with a dressing made from a 1/2 tbsp. of honey and 6 oz. of fat free vanilla yogurt. For a fruity main dish, fill store-bought crepes with fresh raspberries and blackberries. Combine fat free sour cream, confectioner’s sugar and a dash of vanilla extract, and spoon the mixture over the berries before rolling up the crepes. Fresh fruit can also be the finale to your meal with a healthy spin on the traditional banana split. Slice bananas lengthwise and place them in individual serving bowls, then add a couple scoops of fat free frozen yogurt. Place fresh strawberries and toasted almonds on top for the finishing touch.
Beverages to Reduce Caffeine Intake
Espresso or a cup of Earl Grey may seem like obvious beverages to serve with brunch, but you can offer your guests additional choices that are lower in caffeine. White and green teas can be served hot or cold, and contain considerably less caffeine than the average cup of coffee. If you’re looking for a non-alcoholic alternative to the mimosa or bloody Mary, mix cranberry or strawberry/kiwi juice with a sparkling alcohol-free wine.
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