The holidays are over and another festive season has come and gone. The end of year celebrations might leave us feeling a bit partied out (or is it just me?) but enjoying time with loved ones is something that should be carried into the New Year. That’s why there’s nothing I love more than a nice weekend brunch to catch up with friends and family members after the hectic holiday frenzy.
When hosting your next family brunch, variety is key. Serving a variety of foods will not only please the various palates of your guests, but also helps to keep everyone’s plates filled with nutritious options. Offer foods from all the food groups while especially keeping in mind proteins, vegetables and fruits, and whole grains.
Looking for something sweet? Offer plain unsweetened yogurt with a variety of fruits, nuts, seeds and granola. Guests will love having the flexibility to add their own toppings! Oatmeal is another versatile sweet dish and can be made ahead of time. Mix oats, milk, nuts, seeds, berries and any other desired ingredients in a baking dish for a delicious baked oatmeal casserole. When ready to serve, top with yogurt for a well-balanced dish that will be sure to leave your guests satisfied.
Don’t forget about those who will want something savoury! Eggs are a great way to add protein to any meal and they are so versatile. Think beyond scrambled eggs. Try adding veggies to make mini omelettes or “dirty” scrambled eggs. Use a whole grain tortilla, fill with scrambled egg and a variety of toppings to suit your taste. My favourite hearty breakfast wrap has scrambled eggs, black beans, salsa, veggies and cheese!
This Roasted Cauliflower Frittata is one of my favourite make-ahead brunch recipes. Smoked paprika, goat’s cheese and sundried tomatoes add a Mediterranean spark to this easy egg dish. Serve with a slice of whole grain toast to complete the meal.
Roasted Cauliflower Frittata
4 cups (1 L) small cauliflower florets (about half a cauliflower)
1/4 tsp (1 mL) smoked paprika
3 tbsp (45 mL) extra virgin olive oil
1-½ cups (375 mL) thinly sliced leek, white and pale green parts only (about 1 medium leek)
1/4 tsp (1 mL) each salt and freshly ground black pepper
8 PC Blue Menu Omega-3 White Eggs - Large , beaten
3 tbsp (45 mL) PC Blue Menu Soft Unripened Goat’s Milk Cheese
2 tbsp (25 mL) drained PC Splendido Sliced Sun-Dried Tomatoes in Seasoned Oil
1 tbsp (15 mL) thinly sliced fresh Italian parsley
Directions:
1. Preheat oven to 450ºF (230ºC).
2. Toss cauliflower with paprika and half of the oil in a large bowl; spread out evenly on a rimmed baking sheet. Bake in centre of oven for 15 minutes or until tender-crisp; set aside.
3. Heat large cast iron frying pan over medium-high heat. Drizzle in remaining 1-½ tbsp (22 mL) oil; swirl to coat bottom and sides of pan. Cook leeks, stirring often, for about 3 minutes or until softened; stir in salt and pepper. Stir in cauliflower until combined. Pour in eggs; clean edges of pan with a spatula. Top with dollops of goat cheese all over. Continue to cook for 1 minute
4. Transfer pan to centre of oven. Bake for 6 to 8 minutes or until eggs are just set. Remove from oven; loosen edges with a spatula and slide frittata onto cutting board. Slice into six wedges; garnish with sun-dried tomatoes and parsley.
Makes 6 Servings
Per serving: 190 calories, fat 14 g, sodium 290 mg, carbohydrate 7 g, fibre 2 g, protein 11 g
Recipe Source: pc.ca
Jillian Reid is a Registered Dietitian with Atlantic Superstore in Amherst, Nova Scotia. Have a nutrition question? Want to book a complimentary appointment or educational store tour for yourself or your community group or business? Contact me by phone at (506) 866-2115 or by email at [email protected].
