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Make Mother's Day Delicious and Healthy

Make Mother’s Day Delicious and Healthy

May 8 marks Mother’s Day this year, and if you’re scrambling to create a brunch menu that strikes a hard-to-achieve balance between yumminess and healthfulness, ATRIO Health Plans has you covered. From an appetizer rich in omega-3s to a guilt-free dessert that will satisfy your guests’ sweet tooth, this five-selection brunch menu will make for a memorable, does-your-body-good day.

Salmon Appetizer

salmon and Crackers

Kick brunch off with this tasty appetizer that features omega-3 packed salmon. Omega-3 fatty acids are thought to provide a wide range of health benefits, including reducing the risk of coronary heart disease and lowering cholesterol levels.

Makes: 16 servings

INGREDIENTS:

  • 16 slices “party size” pumpernickel bread
  • ½ cup horseradish cream
  • 16 slices smoked salmon
  • Dill sprigs for garnish

INSTRUCTIONS:

  1. Top each pumpernickel slice with 1½ teaspoons of horseradish cream.
  2. Place one slice of salmon on each square of bread.
  3. Garnish with a sprig of dill.

Nutrition facts per serving: Calories - 48; Fat - 1 g; Cholesterol - 4 mg; Carbohydrates - 5 g; Protein - 4 g; Fiber - 1 g; Sodium - 171 mg; Potassium - 28 mg.

Multi-Grain Waffles

Waffles with Strawberries and whip cream.

Traditional waffles – while tasty – are detrimental to both your waistline and heart health. These multi-grain waffles deliver all of the traditional taste without the diet downsides. This batter also can be used for pancakes.

Makes: Eight servings (two waffles per serving)

INGREDIENTS:

  • 2 cups buttermilk
  • ½ cup old-fashioned rolled oats
  • ⅔ cup whole-wheat flour
  • ⅔ cup all-purpose flour
  • ¼ cup toasted wheat germ or cornmeal
  • 1½ teaspoons baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 1 teaspoon ground cinnamon
  • 2 large eggs, lightly beaten
  • ¼ cup packed brown sugar
  • 1 tablespoon canola oil
  • 2 teaspoons vanilla extract

INSTRUCTIONS:

  1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
  2. Whisk whole-wheat flour, all-purpose flour, wheat germ or cornmeal, baking powder, baking soda, salt and cinnamon in a large bowl.
  3. Stir eggs, sugar, oil, and vanilla into the oat mixture.
  4. Add the wet ingredients to the dry ingredients; mix with a rubber spatula until moistened.
  5. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about ⅔ cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.

Nutrition facts per serving: Calories – 188; Fat – 4 g; Cholesterol – 55 mg; Carbohydrates – 30 g; Protein – 8 g; Fiber – 3 g; Sodium – 328 mg; Potassium – 227 mg.

Spinach and Tomato Frittata

Skillet with tomatoes and spinage omellete.

Spinach and tomatoes combine to make this dish both colorful and nutritious.

Makes: One, 10-inch frittata. Serves two generously or four modestly; increase recipe based on number of guests.

INGREDIENTS:

  • 6 large eggs, lightly beaten
  • Salt and pepper, to taste
  • 1 to 2 cups fresh spinach, loosely measured
  • 1 medium tomato, diced
  • Additional produce can be added (e.g., onions, mushrooms or zucchini)
  • Another option is to sprinkle with a handful of shredded cheese

INSTRUCTIONS:

  1. Preheat broiler to high with a rack placed in the middle of the oven.
  2. In a medium bowl, lightly beat the eggs with a fork, add salt and pepper to taste, and stir to combine; set aside.
  3. To an oven-safe skillet – such as an enameled cast-iron skillet – (coat with cooking spray if it's not well-seasoned), add the spinach and heat over medium heat on the stove until spinach wilts slightly; about 30 seconds.
  4. Evenly sprinkle the tomatoes and any optional produce or cheese, add the eggs, and cook over medium heat – covered – without stirring for about 5 minutes, or until edges begin to set.
  5. Place skillet under the broiler for 3 to 5 minutes, keeping a watchful eye to prevent overcooking or burning the eggs.

Nutrition facts per serving: Calories – 210; Fat – 13.6 g; Cholesterol – 273.6 g; Carbohydrates – 4.9 g; Protein – 17.3 g; Fiber – 0.7 g; Sodium – 531.4 mg; Potassium – 162.5 mg.

Roasted Asparagus Salad with Citrus Dressing

Walnut salad.

These scrumptious veggies are topped off with a dressing that is not only delicious but also fat-free. Serve warm or at room temperature.

Makes: 6 servings

INGREDIENTS:

  • 2 pounds asparagus, (about 2 bunches), trimmed
  • 1 pint cherry or pear tomatoes, red or mixed colors
  • 1 tablespoon extra-virgin olive oil
  • ¾ teaspoon salt, divided
  • Freshly ground pepper, to taste
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh orange juice
  • 1 tablespoon honey
  • ½ teaspoon Dijon mustard
  • 2 bunches watercress, tough stems removed (about 4 cups lightly packed)
  • 2 tablespoons finely chopped fresh dill

INSTRUCTIONS:

  1. Preheat oven to 450°F.
  2. Place asparagus in a large bowl. Add tomatoes and oil; toss to coat.
  3. Spread in a heavy roasting pan or rimmed baking sheet, spooning the tomatoes between and on top of the asparagus.
  4. Sprinkle with ½ teaspoon salt and add a generous grinding of pepper.
  5. Roast until the asparagus is crisp-tender and the tomatoes are warm and slightly crinkled; about 15 minutes. Set aside until ready to serve.
  6. Whisk lemon juice, orange juice, honey, mustard and remaining ¼ teaspoon salt in a medium bowl until blended. Reserve half of the dressing in a small bowl.
  7. Add watercress to the medium bowl; toss to coat. Spread the watercress on a platter. 8. Arrange the roasted asparagus on the watercress and top with tomatoes.
  8. Drizzle the reserved dressing over the asparagus and tomatoes; sprinkle with dill.
  9. Serve warm or at room temperature.

Nutrition facts per serving: Calories – 61; Fat – 3 g; Cholesterol - 0 mg; Carbohydrates - 9 g; Protein - 3 g; Fiber - 2 g; Sodium - 319 mg; Potassium - 371 mg.

Banana Bread with Greek Yogurt Frosting

banana bread

Cap off your Mother’s Day brunch with a dessert that – despite tasting deceptively sinful – actually is recommended by nutritionists.

Makes: 1 loaf

INGREDIENTS:

  • ¾ cup all-purpose flour
  • ¾ cup whole-wheat flour
  • ½ teaspoon salt
  • ½ teaspoon baking soda
  • 1 teaspoon baking powder
  • ½ teaspoon cinnamon
  • 1⅓ cups mashed, overripe bananas (2 to 3 bananas)
  • ¾ cup sugar
  • 2 eggs
  • 1½ teaspoons vanilla
  • ⅓ cup oil
  • 1 cup low-fat cream cheese, softened
  • ½ cup Greek yogurt
  • ½ cup powdered sugar

INSTRUCTIONS:

  1. Preheat oven to 350°F.
  2. Lightly grease a 9x5 loaf pan and line with parchment paper.
  3. In a large bowl, whisk together all of the dry ingredients so that they are evenly incorporated.
  4. In another bowl, mash the bananas with a fork, potato masher or electric mixer.
  5. Add the sugar, eggs, and vanilla; mix well to combine.
  6. Slowly stream in the oil.
  7. Combine the dry and wet ingredients and stir gently until all of the liquid is absorbed. Add the batter to the prepared loaf pan.
  8. Bake in the center of the oven for 50 to 60 minutes. The bread is done when an inserted toothpick comes out clean.
  9. Transfer loaf to a cooling rack; cool completely before frosting.
  10. To make the frosting, beat together the cream cheese and Greek yogurt until smooth. Sift in the powdered sugar and mix well to combine.

Nutrition facts per serving: Calories – 330; Fat – 17 g; Cholesterol – 70 mg; Carbohydrates – 42 g; Protein – 5 g; Fiber – 2 g; Potassium – 190 mg.

Sources: