A bottomless pit of pancakes, frittatas, bacon and mimosas means one thing: it’s brunch time. Although the mid-morning meal title sounds fancy, it is simply the combination of the two words breakfast and lunch. (But you probably already knew that).
On the other hand, what you might not know is that there are simple ways to cook and prepare a brunch menu that will not only taste amazing, but be great for your health. .
So whether you’re looking to whip up brunch for the family or want to be able to enjoy it more often, here’s everything you need to make a great-tasting brunch that won’t count as a “cheat day” (although it can taste like I like it!).
Eggs: shaped, not fried
Whether they’re too easy, scrambled, or sunny, what you coat the pan with when cooking your eggs, as well as what you add to them, is where they can get unhealthy.
Try that: Coat the pan with an organic coconut or olive oil spray – this way you get full coverage without unnecessary amounts of grease from excess oil and butter.
When it comes to adding foods like cheese to eggs, stick to half or one serving of cheese.
Pancakes: rethinking the mix
Some ready-made doughs contain bad fats and high calories. Avoid this by making your flapjacks from scratch. (Don’t worry, it’s quite easy)
Try that: Opt for flours like oats, whole grains or buckwheat which are high in fiber and will keep you full longer. Adding a scoop of your favorite protein powder will boost the protein count to boot.
Beverages: Avoid Sugar (and Alcohol)
Fruit juices contain added sugars that can raise insulin quickly. And when it comes to sipping mimosas, if you’re looking to stay on track, skipping the mid-morning buzz is the best option.
Try that: Squeeze a fresh lemon or orange or add crushed berries to a glass of ice water or open a can of non-alcoholic sparkling beverages like flavored seltzer water.
Meat: unprocessed is better
High-fat, highly processed meats can wreak havoc on your health, but that doesn’t mean you should skip bacon and sausages, ie.
Try that: When it comes to cleaner meat options, you have a few choices: choose low-sodium organic bacon or turkey sausages, or opt for a single serving of organic, grass-fed, hormone-free meat. added nitrates. You can also opt for lean chicken or fish.
Bread: don’t worry about carbs, just choose the right ones
Bagels, toast and English muffins are the comfort foods of brunch. Unfortunately, many highly processed breads can be packed with high fructose corn syrup and unnecessary ingredients.
Try that: Choosing bread made with whole grains, sprouted seeds, and sourdough is a great way to keep your carbs clean. There is even bread made from coconut flour that can add a touch of sweetness to your meal.
Potatoes: perfectly healthy when cooked clean
When eaten in moderation, potatoes make a great addition to any diet as they are loaded with nutrients. When fried and dunked on a ranch, the once healthy vegetable becomes a food to avoid if you keep it clean.
Try that: Hash browns, fries and baked potatoes can still hold their place on the brunch menu when prepared with health in mind. Toppings like bacon bits, loaded sour cream and cheese should be removed or enjoyed in individual servings. When preparing potatoes, avoid frying them, but prefer cooking in an air fryer. Avocado oil is a great option if you’re looking for a light fry for your little ones.
Tasty tips: pack on the flavor
Flavor is everything, of course, when it comes to tasty meals. Adding chopped onions, garlic, peppers, hot peppers, ginger, cinnamon, Himalayan sea salt, black pepper, or spices and herbs such as curry, thyme and rosemary will take your brunch to the next level.
Additional clean foods to add to your next brunch
Steel cut oats, freshly chopped fruit, chopped vegetables with a side of hummus or mashed avocado.
Last but not least, one of the most popular brunch dishes: frittatas! And we have a recipe as chef, food stylist and recipe developer, Janine Nyquist shares her frittata recipe that will have your taste buds dancing.