When you wake up on New Year’s Day, whether from a long night of dancing with your honey or a cozy evening staying in with the kids and watching the ball drop in NYC on TV, the time of seasonal excess will officially be over. And what better way to start of the year than with a healthy breakfast?
Actually, I am thinking brunch will be more in order, as we may be a little sluggish getting out of bed on the first of the year. Brunch is always great for celebrating special occasions, and getting on track for better family health is definitely cause for celebration!
As you plan your brunch menu, keep these healthful ideas in mind:
- Use the freshest, most flavorful ingredients you can find and afford. When foods are fresh and taste great, everyone is satisfied with a smaller, incredibly tasteful portion.
- Include whole grains, fruits, vegetables, nuts, eggs, and low-fat dairy products to make a nutrient-rich, vitamin-packed meal.
- Offer foods at brunch you may not serve for breakfast, like smoked salmon, which is high in heart-healthy omega-3 fats.
- Substitute heart-healthy ingredients for regular fare: lowfat Greek yogurt for sour cream, Canadian bacon for regular bacon, and harder cheeses like Parmesan or Feta for higher-fat cheeses like brie and cheddar.
Following are some healthy, yet hearty family-friendly brunch dishes for a great New Year’s morning meal–and your kids can help you prepare this meal every step of the way. Your kindergarteners can easily prepare the breakfast parfaits, layering yogurt and fruit in a pretty glass, while elementary-aged kids can easily measure out and mix up the muffins batter. Middle-schoolers can prep and cook the waffles if you have an electric waffle iron. And your ambitious teens can make the tortilla. Mom and dad, you can make the drinks, sit back and help out when needed!
If you are short on time, check out our “Time-Crunched Brunch Ideas” for quicker prep-time, yet nutritious tips.
Have a happy, healthy New Year, from everyone here at ZisBoomBah.com!
New Year’s Day 2013 — Brunch Menu
Multigrain Buttermilk Waffles
Everyone loves waffles, and these delicious waffles, made with 4 whole grains, will have your kids asking for seconds (and thirds).
- 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
- Sliced strawberries, whipped cream and real maple syrup
- Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
- Whisk whole-wheat flour, all-purpose flour, wheat germ, baking powder, baking soda, salt and cinnamon in a large bowl.
- Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
- 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 x 8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter. Serve with sliced strawberries, whipped cream and maple syrup.
Mango Yogurt Parfait with Sliced Almonds
Greek yogurt gives a protein boost, mangoes provide Vitamin A, vitamin C, and fiber, and almonds have tasty protein and vitamin E.
Makes 6 parfaits
- 2 large ripe mangos, peeled, pitted and cubed, divided
- 3 cups low-fat vanilla Greek yogurt
- 2 tablespoons slivered almonds
- In a food processor or blender, puree 1 mango.
- Spoon equal amounts of the puree into 6 medium-sized parfait glasses. Top pureed mango in each glass with ¼ cup yogurt. Spoon cubed mango on top of the yogurt, then layer with the remaining ¼ cup yogurt and reserved mango. Just before serving, top each glass with 2 tablespoons slivered almonds.
Breakfast Tortilla Espanola
For an egg dish, the Spanish version of a baked omelet is one of our family favorites. This recipe is lower in fat than a traditional omelet, and for nutty Manchego cheese, a little goes a long way.
Based on a recipe fromCooking Light.
- 1 medium Yukon gold potato, scrubbed
- 1 tablespoon minced fresh chives, divided
- ¾ teaspoon salt, divided
- ½ teaspoon freshly ground black pepper
- 4 large eggs
- 1 large egg white
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 teaspoon extra-virgin olive oil
- 3 tablespoons finely grated Manchego cheese
- ½ cup halved grape or cherry tomatoes
- Preheat oven to 350°F.
- In a small saucepan, boil potato for 20 minutes or until tender; drain and cool. Thinly slice.
- In a medium bowl, combine 2 teaspoons chives, ¼ teaspoon salt, pepper, eggs and egg white in a bowl; whisk until blended.
- In an 8-inch ovenproof nonstick skillet, heat 1 tablespoon olive oil over medium heat. Add garlic and potato slices; cook 30 seconds, gently turning potato to coat with oil. Sprinkle with remaining ½ teaspoon salt. Press potato mixture with a spatula into a solid layer in bottom of pan. Pour egg mixture over potato mixture; cook 1 minute. Gently stir egg and potato mixture. Press potato back down into bottom of pan; cook 2 minutes. Remove from heat. Sprinkle with cheese.
- Bake at for 8-10 minutes or until center is set. Remove from oven and drizzle with 1 teaspoon extra-virgin olive oil. Loosen sides of tortilla from pan; gently slide onto a serving platter. Cut into 6 wedges. Top with tomatoes and remaining 1 teaspoon chives.
Morning Glory Muffins
- 1/4 teaspoon salt
- 1/2 cup walnuts, finely chopped
- 1/2 cup carrots, grated
- 1 teaspoon vanilla extract
- 2 egg
- 1 1/2 teaspoon baking soda
- 3/4 cup brown sugar
- 6 tablespoon coconut flakes, divided
- 1/2 cup golden raisins
- 1 apple, (Fuji or Jonathan), peeled, cored, and diced
- 2/3 cup canola oil
- 1 teaspoon cinnamon
- 1 1/3 cup whole wheat flour
- Preheat oven to 350°F. Lightly coat a 12-muffin tin with canola oil cooking spray or line with paper muffin cups.
- In a large bowl, mix together flour, brown sugar, baking soda, cinnamon and salt; set aide.
- In a medium bowl, whisk together eggs, oil and vanilla. Add to flour mixture; stir just until combined (do not overmix). Add apples, carrots, raisins, walnuts and ¼ cup coconut; stir until combined.
- Spoon batter prepared muffin tin, filling each cup about ⅔ full. Top evenly with remaining 2 tablespoons coconut. Bake for 25 to 30 minutes until golden, or until a toothpick inserted into center comes out clean. Cool on wire rack.
For a festive morning drink, just add bubbles!
Makes 6 servings.
- 4 cups freshly-squeezed orange juice
- 1 cup frozen unsweetened raspberries (optional)
- 1½ cups sparkling white grape juice
- 3 orange slices, halved (optional)
Place orange juice and raspberries (if using) in a blender; process until smooth. Pour juice mixture into a pitcher; stir in sparkling grape juice. Serve over ice. Garnish with orange slices, if desired.