Mother's Day brunch steeped in flavor
A brunch with healthier dishes and beverages is a great way to surprise mom on Mother's Day. The right ingredients — such as hot and iced teas and soft spreads, used instead of butter — can help dial up the nutrition quotient while impressing mom with great taste.
For example, delicious recipes made with tea add both sophisticated flavor and the potential benefits of flavonoid antioxidants to the menu. And swapping butter for soft spreads helps to reduce saturated fat intake without sacrificing great, rich taste.
"Brunches offer a wonderful way to share new dishes with family and friends," says registered dietitian Katherine Brooking. "The key is to serve foods and drinks with nutritional value and great taste, and that's why I like using tea and soft spreads. They're versatile, easy to cook with, and offer a more nutritious alternative for the brunch table."
To learn about the health benefits of cooking with soft spreads, visit www.bigfattruth.org.
Here's to your health
n As part of a healthy lifestyle regular tea drinking may help maintain a healthy heart. Nutrition experts agree tea is an excellent hydration fluid.
n Recent studies show that consumption of L-Theanine, a unique amino acid naturally present in tea, stimulates alpha brain waves, which are associated with a relaxed yet alert state of mind.
Spreading the truth
There is some confusion about soft spreads, butter and margarine. Here are some common myths and the truths you should know:
Myth: Butter is more nutritious than soft spreads.
Truth: Soft spreads are a better nutrition choice than butter. Soft spreads are 70 percent lower in saturated fat than butter, contain no cholesterol, are rich in polyunsaturated and monounsaturated fats and contain zero grams trans fat per serving. For example, Shedd's Spread Country Crock, Promise, I Can't Believe It's Not Butter and Brummel & Brown are soft spreads that have two grams or less saturated fat, no cholesterol and zero grams trans fat per serving.
Myth: Soft spreads are one molecule away from being plastic.
Truth: This is an urban myth. Soft spreads are made from a blend of nutritious vegetable oils including canola and soybean oils that are low in saturated fat, contain no cholesterol and are naturally rich in essential fats such as omega-3 ALA.
Prep time: 20 minutesCook time: 22 minutes1½ cups all-purpose flour1 teaspoon baking powder½ teaspoon baking soda¼ teaspoon salt1 cup fresh blueberries½ cup buttery spread¾ cup granulated sugar1 egg1 teaspoon vanilla extract½ cup low fat vanilla yogurt½ teaspoon grated lemon peelGlaze½ cup confectioners sugar1 tablespoon lemon juice2 teaspoons buttery spreadPreheat oven to 350 degrees. Grease 12-cup muffin pan or line with cupcake liners; set aside.In medium bowl, combine flour, baking powder, baking soda and salt. Add blueberries and gently toss to coat. In large mixing bowl, with electric mixer, beat spread and granulated sugar until light and fluffy. Beat in egg and vanilla, then yogurt and lemon peel just until blended. Stir in flour mixture just until blended.Evenly spoon batter into prepared pan. Bake 22 to 24 minutes or until golden brown and center springs back when touched. On wire rack, cool 5 minutes. Remove from pan and cool completely.Meanwhile for Glaze, blend confectioners sugar, lemon juice and spread. Drizzle glaze over cooled muffins. Makes 12 servings.
Prep time: 25 minutesCook time: 12 minutes4 tablespoons buttery spread1 cup finely chopped sweet onion8 ounces ground turkey1 bag (12 ounces) broccoli slaw2 tablespoons ketchup2 teaspoons chili powder16 egg roll wrappers2/3 cup apricot preserves3 tablespoons lime juice6 dashes cayenne pepper sauce or to tastePreheat oven to 425 degrees. Spray baking sheet with nonstick cooking spray; set aside.In 12-inch nonstick skillet, melt 2 tablespoons spread over medium-high heat and cook onion with turkey, stirring occasionally, until turkey is browned and onion is tender, about 5 minutes. Add broccoli slaw and cook, stirring occasionally, 4 minutes, breaking turkey into bits. Stir in ketchup and chili powder. Cook 2 minutes or until vegetables are tender; cool slightly.Melt remaining 2 tablespoons spread; set aside. For each egg roll, arrange wrapper with corner facing you; spoon ¼ cup turkey mixture onto center of wrapper. Lightly brush edges of wrapper with melted spread. Fold bottom corner up and over filling, then fold in sides. Roll tightly and set aside. Repeat with remaining egg rolls.On prepared baking sheet, arrange egg rolls, seam side down. Brush egg rolls with melted spread. Bake 10 minutes or until golden.Meanwhile, in small bowl, combine preserves, lime juice and cayenne pepper sauce. Serve with egg rolls. Makes 16 servings.
½ cup chilled pure leaf white tea with tangerine½ cup blood orange or orange juice (about 2 oranges)¼ cup tequila2 tablespoons orange liqueurIn shaker, shake all ingredients. Pour into ice-filled glasses and garnish, if desired, with orange slices. Makes 2 servings.