Thursday, May 5, 2011

Moms Deserve the Best

This Mother’s Day why not show your mom how special she is with a healthy and tasty breakfast! Whether you serve her breakfast in bed or gather the family around the kitchen table, your mom is sure to welcome a break from cooking. You don’t have to be a master chef; you just need to plan ahead so you have the ingredients you need.
Eating breakfast is part of a healthy diet and gives your body the energy it needs to get started after a night of rest. A healthy breakfast includes at least three of the four food groups (Vegetables and Fruit, Grain Products, Milk and Alternatives, Meat and Alternatives). To get the most nutritional value, choose:
  • Whole-grain carbohydrates (like breads, cereals, and waffles).
  • Lean protein or low- or non-fat dairy (like eggs, yogurt, cheese, milk, and tofu).
  • Healthy fats (nuts, seeds, flaxseed, and healthy oils).
  • Fruit, 100% fruit juice, and/or vegetables.
Make your mom’s day special by changing things up from her usual cereal or toast. Try a new recipe or add variety and visual appeal with different colours and textures. Choose your menu ahead of time so you know when to get up and start preparing.
Mother's Day Breakfast Ideas
Here are some suggestions for a simple, yet impressive, Mother's Day breakfast:
  • Yogurt parfait: Layer low-fat yogurt, granola, and mixed berries in a tall, clear glass.
  • Whole-grain waffles (homemade or frozen) topped with sliced bananas, toasted pecans, and warm maple syrup.
  • Mango smoothie: Toss a cut-up mango, low-fat yogurt, mango or orange juice, and a handful of ice into a blender. Serve with whole-wheat toast spread with almond butter.
  • Breakfast burrito: Stir-fry cut-up vegetables, like onions, zucchini, and red peppers, until tender. Add beaten eggs (or egg substitute) and stir until cooked. Top with shredded cheese and wrap in a whole-wheat tortilla. Serve a fruit salsa on the side.
  • Bagels and cream cheese: Top a fresh whole-grain bagel with low-fat cream cheese, sliced salmon, sliced tomatoes, chopped red onion, and a few capers. Serve with half a pink grapefruit or fresh-squeezed grapefruit juice.
  • Berry ricotta toast: Toast two slices of whole-wheat bread. Top with part-skim ricotta cheese and fresh berries.
  • Fruity French toast: Make French toast special by adding cinnamon to the batter. Top with a dollop of vanilla yogurt, sliced fresh fruit, and a drizzle of maple syrup.
  • Egg "Mock" Muffin. Toast a whole-wheat English muffin. Cook one egg and place it on the muffin. Then top with prepared turkey bacon or Canadian bacon and a slice of cheese for a faster than fast-food breakfast.
  • Apple pancakes: Add a cup of chunky applesauce and a teaspoon of cinnamon to your favorite pancake batter. Top cooked pancakes with apple butter or maple syrup and toasted walnuts.
  • Heart eggs: Using a heart-shaped cookie cutter, cut out the center of a slice of whole- grain bread. Spray both sides of bread with cooking spray and place in saute pan over medium heat. Crack an egg into the center hole, cover the pan, and cook until done as desired. Serve mom one or two heart eggs with a fruit garnish.
  • Cottage cheese crunch: Start with a clear glass bowl. Layer sliced fruit, such as peaches and bananas. Then add a layer of low-fat cottage cheese, and top it off with mom's favorite whole-grain cereal.
  • Cranberry nut oatmeal: Make instant oatmeal according to package directions. Top with dried cranberries and toasted nuts for a delicious, cholesterol-lowering breakfast.
Adapted from Kathleen Zelman, MPH, RD, WebMD, 2007.
Steph Wheler