Sunday is Mother’s Day, and also happens to be one of the busiest restaurant days of the year. This year, instead of calorie-laden pancakes and pastries, treat the special mothers in your life to a home-cooked breakfast made with love and warm your mother’s heart with these heart-healthy dishes.
Spinach & Sun-dried Tomato Frittata:
The frittata is similar to an omelet, but is more filling and dense, like a quiche. This Italian dish in packed with protein to keep you and your guests satisfied throughout the afternoon, and touts heart-healthy benefits by substituting some of eggs with egg whites, cutting the cholesterol in half. Your mom will be sure to thank you for including the high nutrient-dense spinach, as it contains potassium to help regular blood pressure, antioxidants to helps protect against cancer, and phytonutrients to keep skin glowing.
- 4 C raw spinach
- 1 clove garlic, minced
- 1 tbsp olive oil
- 1/8 C chopped sun-dried tomatoes
- 1 C egg substitute or 8 egg whites
- 4 whole eggs
- 1/4 C low-fat mozzarella cheese
- salt & pepper, to taste
Heat oven to 400F. In a medium bowl, whisk together eggs and egg whites then add sun-dried tomatoes and salt/pepper. Set aside. In a medium, non-stick pan, sautéed spinach and onions over medium heat until tender in olive oil and minced garlic. Evenly pour egg/tomato liquid over the spinach and onions and cook on medium heat until set, approximately 3-5 minutes. Sprinkle frittata with cheese evenly then remove from stove and place entire pan in the oven for 12-15 minutes on 400F. Let cool, then cut into quarters and serve like pie. Makes 4 servings.
Ezekiel Raisin & Blueberry French toast:
Homemade French toast was a Sunday breakfast favorite for me growing up. Now as a more health-conscious adult, I have found a way to make my French toast in a way that I can feel good about eating any morning of the week. Share this dish with your mother and you can tout the many benefits she is getting from the Ezekiel bread, including protein, fiber, and organic sprouted whole grains. The blueberries are rich in cancer-fighting antioxidants and when served hot a-top this delicious French-toast, your guests will forget who Aunt Jemima or Mrs. Buttersworth even are.
- 8 slices Ezekiel 4:9 sprouted 100% whole-grain cinnamon raisin bread
- 1/2 C vanilla almond milk
- 4 egg whites or 1/2 C egg substitute
- 1 C frozen blueberries
- 2 Tbsp pure maple syrup
In a large bowl, whisk together egg whites, almond milk, and cinnamon. Cut Ezekiel bread in halves, place in egg mixture, and let the bread absorb the liquid, approximately three minutes. Note that since Ezekiel bread is more dense, it will take longer to absorb the egg then normal bread. In a non-stick pan, place dipped bread on pan and flip until both sides are evenly golden brown. In a microwave safe bowl, microwave frozen blueberries on high for one minute, or until hot. Add syrup, and with a fork, crush hot berries to extract juices. Top French toast with blueberry/syrup mixture in lieu of syrup. Makes 4 servings.
Greek Yogurt Berry Parfaits w/ Honey-toasted Almonds:
Greek yogurt started popping up on grocery store shelves in the past five years. Introduce this thick, creamy and delicious yogurt to your mother this mother’s day and she’ll get the gift of a new high-protein, calcium-rich food good for any time of the day. The almonds are rich in healthy fats, protein, and antioxidants, which can help regulate blood sugar and lower the risk of heart disease and diabetes.
- 12oz vanilla or plain Greek yogurt
- 2 C assorted berries
- 1 Tbsp honey
- 2 Tbsp slivered almonds
On an ungreased baking pan, evenly spread out almond slivers, and then drizzle with 1 Tbsp honey. Bake on 350F for 10 minutes, stirring occasionally. Let cool. In a tall clear glass or ice cream dish, layer 2 oz yogurt then 1/4 C berries until filled. Top with toasted almonds and additional honey & cinnamon. Makes 2 servings.
To my amazing mother back in Pennsylvania~ Happy Mother’s Day!….and make one of your other loving children cook you a nice, heart-healthy breakfast until I visit this summer
“Ezekiel 4:9 Sprouted Grain Bread.” Food For Life. Web. 11 May 2012. <http://foodforlife.com/product-catalog/ezekiel-49/breads/120C6-organic-sprouted-whole-grain-flourless-bread>.
“Natural & Organic Health: Food Benefits, Directory, Nutritional Value.” Health Benefits of Spinach. Web. 11 May 2012. <http://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-spinach.html>.
“Almonds.” WholeFoods. Web. 11 May 2012. <http://www.whfoods.com/genpage.php?tname=foodspice>.