Forget the flowers, jewellery and chocolates. This Mother’s Day, indulge your mom (or another special lady in your life) with the gift of health by preparing a delicious and nutritious brunch for her! These recipes feature trendy but easy to find ingredients, and present beautifully on both the palate and the plate. They’re easy enough that the kids can help with preparation in the kitchen, too.
Peanut Butter & Jam Smoothie Bowl
Serves 4
Why mom will love this: This smoothie bowl is comfort food re-defined for a more sophisticated palate! The combination of Greek yogurt and nut butter provides a good source of protein to give mom the energy she needs to get through her busy days. And the strawberries pack a nutritional punch of antioxidant-rich vitamin C - necessary for collagen production, to help keep mom’s beautiful skin glowing, as well as overall immune support.
Here’s what you’ll need:
- ½ cup almond beverage
- ½ cup plain Greek yogurt
- 2 tbsp ground flax seeds
- 1 cup frozen strawberries
- ½ ripe banana
Toppings:
- 1 cup fresh strawberries, sliced
- 2 tbsp natural peanut (or almond) butter
- 2 tbsp granola
Combine the first five ingredients in a blender and puree about 30 seconds, or until smooth. Pour into a large bowl, and then pour into 4 individual smaller bowls. Prior to serving, top each smoothie bowl with fresh strawberries, a drizzle of peanut butter and a sprinkling of granola.
Microgreens Salad with Citrus Vinaigrette
Serves 2 as a dinner salad or 4 as a side
Microgreens are a trendy form of edible greens – tiny, delicate, and harvested while still young. Compared to more mature leafy greens, microgreens are richer in nutrients, yet lighter in flavour. Examples include pea shoots, daikon radish, arugula and ruby mustard.
Why mom will love this: In this recipe, the microgreens provide a nutritional boost when combined into a regular leafy green salad with homemade citrus vinaigrette and fresh spring vegetables. They are rich in beta-carotene, a carotenoid nutrient that is a precursor to vitamin A, which is needed for healthy skin, good vision and immune system support. The olive oil, walnuts and avocado in this spring salad also provide heart-healthy fats and vitamin E for mom.
Here’s what you’ll need:
- 1 cup microgreens (pre-packaged mixes of microgreens can be found at your local grocery store)
- 2 cups Bibb lettuce
- ½ cup fresh green peas
- ½ cup grated carrots
- 6 radishes, sliced
- 1 avocado, peeled and cubed
- ¼ cup chopped walnuts
- 2 tbsp feta cheese
Citrus Vinaigrette:
- 4 tbsp olive oil
- 2 tbsp fresh lemon juice
- ¼ tsp coarse sea salt
- ¼ tsp freshly ground pepper
1. Prepare the citrus vinaigrette by whisking together all four ingredients. Set aside.
2. Lightly wash and air dry the microgreens and Bibb lettuce. Combine with the peas, carrots, radishes, avocado and walnuts.
3. Prior to serving, toss with the salad with the citrus vinaigrette and sprinkle with feta cheese.
Flatbread with Poached Eggs & Asparagus
Serves 2
Poached eggs are an excellent brunch food – their silky, buttery texture makes them feel like an indulgent item on the menu, but they are packed with essential nutrients so it’s not necessary to shy away from including them on your plate.
Why mom will love this: While egg whites are often praised for their protein content, egg yolks provide 14 essential nutrients, including vitamins A, D, E, folate, iron, zinc and choline. The antioxidant carotenoids responsible for imparting the bright yellow colour to egg yolks – lutein and zeaxanthin – are also important for mom because they play a role in maintaining healthy vision, and have been shown to reduce the risk of age-related eye diseases, including cataracts and macular degeneration.
Here’s what you’ll need:
- 1 lb fresh asparagus, chopped into ½ inch pieces
- 2/3 cup red onion, diced
- 2 tbsp olive oil
- 2 tbsp freshly squeezed lemon juice
- Salt and pepper, to taste
- 1 fresh ball of pizza dough
- 4 eggs, poached
1. Pre-heat oven to 450°C.
2. Roll out the pizza dough into a rectangle of medium thickness. Transfer to a baking sheet lined with parchment paper.
3. In a small bowl, combine asparagus, red onion, half of the olive oil and lemon juice. Sprinkle with salt and pepper, if desired.
4. Spread the remaining tablespoon of olive oil over the dough, then top with the asparagus-onion mixture. Bake the flatbread for 13 to 15 minutes, or until crust is lightly browned and crispy.
5. While the flatbread is baking, poach four eggs in boiling water.
6. As soon as the flatbread is removed from the oven, top with the poached eggs. Cut into four slices and serve immediately.
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