Show Mom You Care with Healthy Recipes

motherdayfruitInstead of breakfast in bed with syrupy pancakes, cholesterol-filled eggs and buttered toast, make mom some healthy and nutritious foods. Substitute the traditional flower bouquet for a fresh fruit basket, which pairs nicely with any of these healthy Mother’s Day recipes:

Peach Cobbler

This dessert-style breakfast is certainly to die for and isn’t filled with the guilt the traditional dessert comes with.

Nutritional Analysis per Serving: Calories 210; Fat, total 3g; Cholesterol 0mg; Fiber 8g.

Ingredients:

  • 2 1/2 cups fresh, sliced peaches
  • 1/2 tbsp lemon juice
  • 1/2 tbsp cornstarch (or arrowroot)
  • 1/4 tbsp cinnamon
  • 3/4 cup shredded wheat, crushed
  • 3 tbsp applesauce
  • 1/4 tbsp salt
  • 1 container yogurt

Mix peaches, lemon, cornstarch, cinnamon and 1/2 of salt in a small bowl. Preheat oven to 350F. Stir crushed shredded wheat remaining salt and applesauce in a small bowl until blended. Spread the peach mixture in a small baking pan and top with the cereal mixture. Bake for 45 minutes.

Healthy Waffles

What’s breakfast without the crispy, crunchy goodness of a waffle? But traditional waffles are filled with unnecessary fats. This waffle recipe from EatingWell uses whole-wheat flour and nonfat buttermilk.

Nutritional Analysis per Serving: Calories: 241; Total, fat 4g; Cholesterol 37mg; Total carbohydrate 41g; Fiber 3g; Protein 11g.

Ingredients:

  • 1 cup whole-wheat flour
  • 1 cup all-purpose flour
  • 1 1/2 tbsp baking powder
  • 1/2 tbsp salt
  • 1/4 tbsp baking soda
  • 2 cups nonfat buttermilk
  • 1 large egg, separated
  • 1 tbsp canola oil (you can substitute the canola oil for applesauce for a healthier alternative) 1 tbsp pure vanilla (optional)
  • 2 large egg whites
  • 2 tbsp sugar

Stir flours, baking powder, baking soda and salt in a large bowl. Whisk the buttermilk, egg yolk, oil (or applesauce) and vanilla (optional) together in a small bowl. Add wet ingredients to the dry ingredients and stir until moistened. Beat egg whites in mixing bowl until soft peaks form. Add sugar and beat until stiff and glossy. Whisk a small amount of the egg whites into the batter. Fold in the remaining egg whites. Place batter in a heated, oiled waffle iron for five to six minutes. Serve with a side of fresh fruit.

Mini Quiches

Mini quiches make the perfect portable omelet. Turkey sausage and mushrooms keep these little bites of heaves healthy, light and savory.

Nutritional Analysis per Serving: Calories 90; Total, fat 5g, Cholesterol 105mg; Total carbohydrate 3g; Protein 9g.

Ingredients:

  • 8 ounces turkey sausage
  • 1 tbsp extra-virgin olive oil
  • 8 ounces mushrooms, sliced
  • 1/4 cup sliced scallions
  • 1/4 cup shredded Swiss cheese
  • 1 tbsp freshly ground pepper
  • 5 eggs and 3 egg whites
  • 1 cup of 1 percent milk

Lightly grease a muffin tin and preheat oven to 325F. Heat a large skillet over medium-high heat. Add sausage and cook until lightly browned, about six to eight minutes. Place sausage in a small bowl and let chill. Add oil to hot pan and add mushrooms. Cook five to seven minutes and transfer to the bowl with sausage. Stir in scallions, cheese and pepper. Whisk eggs, and milk in a medium bowl. Divide the mixture evenly among the muffin cups. Sprinkle sausage mixture into each cup and bake 25 minutes.

Do you cook for Mom or take her out to meal? Please share your traditions below!

About the Author: Guest post by Courtney, a yoga teacher and naturopath who writes for a variety of health and exercise blogs from her home in Maine.

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