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Building a Better Brunch

Recipes and strategies for a healthy, tasty brunch.
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WebMD Feature
Reviewed by Laura J. Martin, MD

Brunch is a treat on a lazy weekend. It can be as simple as pancakes and scrambled eggs. Or you can dress it up for holidays or special occasions, like graduations and wedding showers. Mimosa, anyone?

As with any other meal, though, brunch calories can creep up faster than you can say "maple syrup."

So before next weekend rolls around, brush up on ways to make brunch work for your diet and still taste like a splurge.

Brunch Tips

Think flavor. Whether you cook it or order it off a menu, fresh and flavorful food tastes best and tends to be more satisfying, so you don't need a huge portion.

Top it off. Add chopped vegetables to cold pasta salads, and serve fresh berries topped with Greek yogurt.

Don't table the bacon. If you're craving bacon at brunch, make it Canadian bacon. It has less fat and more protein than regular bacon. Likewise, choose low-fat or fat-free dairy products.

Serve up salmon. Smoked salmon, which is rich in heart-healthy omega-3 fats and high-quality protein, belongs on your brunch table.

Mango Yogurt Parfait With Sliced Almonds

Greek yogurt offers twice the protein of regular; mangoes are packed with beta-carotene, vitamin C, and fiber; and almonds offer vitamin E.

Makes 6 servings.

Ingredients:

  • 2 large ripe mangoes, peeled, pitted, and cubed
  • 3 cups low-fat vanilla Greek yogurt
  • 12 tablespoons slivered almonds

In a food processor or blender, puree one mango. Spoon equal amounts of the puree into 6 medium-sized parfait glasses. Top pureed mango in each glass with 1/4 cup yogurt. Spoon cubed mango on top of the yogurt, then layer with the remaining 1/4 cup yogurt and reserved mango. Just before serving, top each glass with 2 tablespoons slivered almonds.

Broccoli and Cheddar Quiche Recipe

Evaporated milk is the main source of calcium in this bone-building dish, which also boasts antioxidant- and fiber-rich broccoli. The absence of a crust cuts down on the fat content. Use fortified eggs for more omega-3 fats, and vitamins B12, D, and E.

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