Asparagus Potato Brunch Bake

Brunch, a portmanteau of the words "breakfast" and "lunch", is the meal served in place of the two which combines their respective foods, and is primarily served in late morning or early afternoon. Although brunch is appropriate any day, it is traditionally enjoyed on weekends and special occasions such as a wedding or baby shower, or a holiday such as New Year's day or Easter. An easy asparagus and potato bake combines these elements of breakfast and lunch, thus serving as a filling and nutritious brunch dish.

Asparagus

Asparagus is a naturally fat- and cholesterol-free vegetable, rich in fiber, calcium, potassium, vitamins A, C and E and several B vitamins. Purchase bright green stalks of asparagus when the vegetable is in season in late spring and early summer, then cook the asparagus as soon as possible. Use frozen asparagus if asparagus is out of season.

Potatoes

Potatoes are often avoided due to the erroneous perception that they are high in calories and fat. Potatoes are actually a healthy food, fat-free and relatively low in calories, with a medium-sized baked potato containing approximately 200 calories. Potatoes provide vitamins B6 and C, as well as healthy levels of potassium and fiber. Use frozen hash browns in your brunch bake, or healthier, fresh potatoes. While russet potatoes are suitable, red or Yukon gold potatoes are flavorful and hold up well in a casserole.

Eggs

Eggs are a primary ingredient in an asparagus and potato dish, adding flavor and generous amounts of protein. If the fat and cholesterol content in eggs is a concern, two egg whites may be substituted in place of each whole egg, but the flavor and texture of the dish may be affected. A workable compromise is to replace half of the eggs with egg whites. You can also use 1/4 cup of egg substitute for each whole egg.

Extras

Whipping or heavy cream is often used to create a smooth, creamy breakfast bake. To keep fat in check, use regular or low-fat milk or reduced-fat sour cream. Similarly, cheese may be a concern in a low-fat dish, and skim-milk cheeses such as Monterey Jack, or a combination of cheddar and skim-milk cheese are suitable replacements for fuller-fat cheeses. Chopped green onions add extra flavor. If you prefer meat in your brunch bake, use a small amount of ham or substitute low-fat turkey ham.