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Healthy New Years Brunch

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We’re nearly through January. Have you already fallen off your New Year’s Resolution wagon?

Shockingly, I haven’t yet. I’m back with my VIDA Fitness trainer, Christine, twice a week, and she’s kicking my butt back into I’m-already-dreaming-of-summer shape. I might even join Cori Sue for a yoga class or two!

Recently, I also had a great chat with VIDA’s registered dietitian and nutritionist, Cat Taylor, to get her take on what I should be eating and ordering (yes, even at brunch) to make sure all those workouts aren’t for naught.

Cat is one to practice what she preaches: From eating to exercising, her recommendations come from her licensure and from her own personal experiences. She believes in a total diet approach to healthy eating: balance, adequacy, moderation, variety, and portion control.

“There’s no one size fits all to nutrition,” Cat told me. The trick, according to her, is finding what works for you. Also: Screw the pyramid. Cat is all about the My Plate Method. It shows you the balance your meals should be when it comes to portions and proportions.

Cat not only gave me her top tips for ordering brunch when trying to stay healthy, she also gave me a great recipe for when I want a healthy brunch at home. Here they are!

Cat’s Tips for Ordering a Healthy Brunch

Choose wisely. Go for grilled, baked, and sautéed options over deep-fried, and order leaner proteins (say yes to the shrimp, fish and chicken; say no to the sausage, bacon, ham and beef). This means I’m ordering my beloved Eggs Benedict with smoked salmon.

Make switches. Ask that your meal be prepared using oil instead of butter. Or ask for whole wheat bread instead of white. Super simple substitutions like those can mean a healthier brunch.

Hold the dairy. You won’t even miss the extra cheese, she swears. Dip your bread in olive oil instead of spreading it with butter. And, most painful for me to accept, nix the Hollandaise. The sauce’s primary ingredients are butter and egg yolks. Instead, order eggs over easy to get the same consistency.

Trade the mimosa for a Mary. It will help fill you up more than the mimosas will; it’s not packed with sugar like other brunch beverages; and, it actually has a vegetable in it.

Keep a balance. Don’t order all potatoes, bread, and waffles; keep an eye out for veggies on the brunch menu. Or if you do get that Belgian waffle, get something on the side that isn’t high fat or full of refined sugar.

“We’re human,” said Cat. “This is not about deprivation. It’s about tweaking what you do and watching the frequency and making sure you’re balancing with your exercise or your healthy habits.”

I can deal with that. But what about when I’m at home on a Sunday?

Photo credit: Kyle Books, 2013
Photo credit: Kyle Books, 2013

Cat’s Favorite Healthy Brunch Recipe: Skillet Eggs with Sausage and Veggies

Ingredients:

– 1 pounds hot Italian sausage, crumbled (turkey or chicken sausage can be substituted to make it even more healthy!)
– 1/2 of a large yellow onion, chopped
– 3 bags of collard (She uses a mix of collards, spinach, and kale)
– 1 red pepper, chopped
– 1/2 cup shredded cheddar cheese – or you can leave this out!
– Enough eggs to cover the surface of the dish
– Oil for sautéing

Instructions:
1. In a large skillet cook a pound of hot Italian sausage, crumbled. Drain on paper towels.

2. While draining sauté a 1/2 of a yellow onion chopped for about 4 minutes. Add a large bunch of collard greens that have been washed and chopped. Cook down.

3. Add a chopped roasted red pepper and return the meat back to the pan. Cook until heated, then add shredded cheddar cheese. Or just leave the cheese out.

4. Preheat the oven to 500 degrees. Crack eggs over the top of the mixture and put in the oven for five to 10 minutes (keep an eye on it).

Sounds delish, Bitches!

To set up an appointment with Cat, email her at [email protected] or use our discount code to become a VIDA member.

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