Healthy breakfast and brunch recipes

By: Health Local Staff Feb 27, 2013
  Article
Healthy Brunch Recipes

Enjoy these healthy alternatives to your favourite breakfasts on lazy Sundays, special occasions and holidays.

Everyone loves a hearty breakfast or brunch so why not enjoy them without the guilt of the fat and calories that seem to be synonymous with our breakfast and brunch favourites. These healthy recipes will let you do just that!

Healthy Eggs Benny

You’ll need:

  • 4 large eggs
  • 2 whole wheat English muffins (4 halves)
  • 4 thin slices of light ham or Canadian bacon
  • 1 cup of baby spinach
  • 2 tablespoons of yogurt hollandaise sauce (recipe below)
  • Fresh ground black pepper

Directions:

  • Crack each of the 4 eggs into a small cup or bowl. Add 1 tablespoon of vinegar to a deep pan of water and bring to a boil. Stir to create a “whirlpool” effect. With the water l moving, quickly slide each egg into the water; the “whirlpool” effect helps the eggs keep their desired shape. Start timing when you add the last egg, poach for 3 ½ minutes or until the whites are and the yokes still runny. Remove them carefully with a slotted spoon and place drain on paper towels.
  • While the eggs are cooking, toast English muffins and heat the ham or Canadian bacon in a non-stick skillet and prepare hollandaise sauce using the following recipe:

Yogurt Hollandaise Sauce

You’ll need:

  • 1 cup of plain yogurt
  • 3 egg yolks
  • 2 teaspoons of lemon juice
  • 1 tablespoon of chopped parsley or dill
  • ½ teaspoon of salt
  • ½ teaspoon of Dijon mustard
  • Freshly ground pepper

Directions:

  • Beat eggs, yogurt and lemon juice in a double boiler and cook for 15 minutes or until thick. Remove from heat stir in the dill, salt, Dijon mustard and pepper.
  • Put it all together as directed below and serve: Top each English muffin half with a slice of ham or Canadian bacon, along with a few leaves of baby spinach and a poached egg. Pour ½ tablespoon of hollandaise sauce over each and then sprinkle with black pepper.

Healthy Cheesy Broccoli Breakfast/Brunch Bake

You’ll need:

  • 6 tablespoons of low-fat butter, cubed
  • 8 cups of chopped broccoli
  • 1 cup of finely chopped onion
  • 6 eggs, beaten
  • 1-1/2 of cups egg substitute
  • 1-1/2 cups of low-fat shredded cheddar cheese, divided
  • 1 cup of skim milk
  • 1 cup of low-fat cream
  • 1 teaspoon of salt
  • 1 teaspoon of pepper

Directions:

  • In a pot melt butter. Add broccoli and onion and sauté until crisp-tender.
  • In a large bowl, combine the eggs and egg substitute, 1 cup of the low-fat cheese, skim milk, low-fat cream, and salt and pepper.
  • Stir in the broccoli mixture and pour the entire thing into a greased (low-calorie cooking spray) 3-qt. baking dish.
  • Bake, uncovered at 350° for 40 minutes or until a knife inserted near the center comes out clean. Sprinkle the remaining cheese on top and let it stand for 10 minutes before serving.

Half-the-Calories French Toast

You’ll need:

  • 2 egg whites
  • 1 egg
  • 3/4 cup of low-fat milk
  • 1/2 teaspoon of salt
  • 1/4 teaspoon of vanilla extract
  • 2 teaspoons of low-fat butter or margarine
  • 8 slices firm multigrain bread
  • Cinnamon to dust on top at the end

Directions:

  • Preheat the oven to 200 degrees F.
  • Whisk egg whites, whole egg, milk, salt and vanilla with until blended and pour into a pie plate.
  • In a 12-inch non-stick skillet, melt 1 teaspoon of low-fat butter or margarine over medium heat and then dip the bread slices one at a time in the egg mixture being sure to coat both sides very well. Place slices in the skillet, and cook until lightly browned, usually around 3 or 4 minutes.
  • Flip over and repeat on other side. Dust lightly with cinnamon as desired.

Enjoy these healthy alternatives to your favourite breakfasts on lazy Sundays, special occasion brunches and holidays. 

Bon appétit!

The Health Local Staff is a team of writers and experts dedicated to bringing you the latest health, nutrition and lifestyle information at www.healthlocal.ca.