One of the biggest changes I have made to my diet is incorporating brunch. It has officially become my favorite meal – for so many reasons. I used to associate brunch with kicking back at the weekend – a time to relax, almost as if I was indulging in a plate of food only to be eaten occasionally. Heavy sauces, processed meats and bread in abundance are some of the negative connotations associated with brunch. I have always been a salmon and eggs girl, so I don’t believe my diet was ever compromised, but I certainly didn’t fully appreciate its diversity and just how many healthy foods can make it onto one plate!
I feel so differently about brunch now – yes, it’s a time for me to enjoy a meal with my husband at the weekend, but it is SO much more than an opportunity to unwind… you can make a delicious and nutritious breakfast/brunch/lunch (depending on your timing!) that requires virtually no cooking. It is all about good quality produce, understanding pairing of ingredients and tricks to enhance flavor.
I have been fortunate to have had some time away from a fixed working schedule and been able to ponder over breakfast and lunch – something I have not experienced before – prior to this, my routine dictated either leftovers from dinner, something on the go, or a premade salad, which by the time it got to work was not particularly appealing! Sound familiar!? At the weekends, I was often lunching with girlfriends or having a roast with the family. As soon as I found myself in a position where I didn’t have to rely on Marks & Spencer for a pre-packaged sandwich (not that I’d get one this side of the Atlantic!) and was way too far away to socialize during mealtimes with my favorite people, I realized it was time to take control.
Even when you make a conscious effort to choose the healthier option on the menu, there is always a risk of hidden calories, undesirable cooking oils or low quality meat. This doesn’t mean I no longer eat out, but I think twice now before sitting at the table. Questions like do they make their own salad dressings? Is the dairy organic? How fresh is their seafood? now enter my mind. I find that choosing a restaurant that is passionate about their plates is usually a safe bet. But how do we know? Stick to independents, small menus, open kitchens and food you can’t easily cook at home! (It is equally important to continue your culinary journey 😊)
What I now consume for breakfast and lunch – with the discovery of true brunch – is wholly different. I buy fresh organic produce and make all meals myself. I believe cooking from scratch and only eating whole foods is the key to maintaining a healthy weight. It sounds so simple, right? As long as you embrace small changes, it really is! It worked for me and it can work for you. Before your next meal, look at your plate or takeaway carton and ask yourself… is it colorful?
Brunch – The essentials list
Whether your preference is boiled, fried, poached or scrambled, it is important not to over cook your eggs, or you are at risk of losing some of their nutritional value. Worse still, over frying causes their cholesterol to oxidize, which can lead to hardening of the arteries. If you enjoy your eggs fried, then try cooking them sunny side up or over easy. Cooking your eggs over a low-medium heat means you can benefit from using healthier oils such as extra virgin olive oil and coconut oil, since you will not require a refined oil with a higher smoke point.
After your eggs have been plated, season with oregano and black pepper for enhanced flavor and increased absorption of nutrients.
Eggs are a source of high quality protein, loaded with vitamins, minerals and essential fats.
Highlights:
- B-vitamins: aid digestion and boost mood
- Selenium: antioxidant, anti-inflammatory and supports the immune system
- Iodine: absorbed by the thyroid to regulate metabolism
Tip: Buy pasture raised, organic, omega 3 enriched
What to have with your eggs?
Smoked Salmon
Now I know for some of you it will be seem an impossible task to switch out your beloved bacon! But or the sake of color, it has to go! Bacon is not only high in saturated fat, but also contains the preservative sodium nitrite, which is linked to heart disease and cancer. The ‘better for you’ bacon is organic and uncured without preservatives. Nitrates naturally occur in vegetables so look out for celery, uncured and no added sugar on the packet. I recommend Applegate. Since most people enjoy their bacon fried and crispy there is a high chance the cholesterol will become oxidized, which creates a greater risk to cardiovascular health. So go on… try a little heart healthy fish for a change. Why wild? Cleaner, leaner, more omega 3, B12 and vitamin D with higher amounts of antioxidants – and far more ethical than farmed.
Highlights:
- Omega 3: helps lower blood fats and cholesterol
- Protein: supports bones & muscles, boosts energy levels
- Vitamin D: helps absorption of calcium and regulates insulin levels
Tip: Smoked salmon is high in sodium so don’t consume more than 3oz per serving.
Avocado
Extremely versatile and incredibly nutritious. And did I mention just how delicious!? This is a shade of green that must be seen on your plate.
Highlights:
- Potassium: supports blood pressure, cardiovascular health and muscle strength
- Monounsaturated fats: heart healthy, especially if replacing saturated fat
- Fiber: Improves digestion and helps control blood sugar
- Phytonutrients (chemicals produced by plants beneficial to the human body): contains plant sterols that have cholesterol-lowering properties
Tip: For more flavor, add a dollop Guac! You will need a ripe avocado, diced red onion, tomatoes (flesh removed), lime juice, a pinch of salt and fresh cilantro (leaves, chopped). If time is not on your side, then you can purchase it freshly made from Wholefoods. It’s (amazingly) good.
Avoid over ripe avocados, since the level of tyramine (an amino acid) increases as food ages, and is notorious for triggering headaches.
Spinach
Now, for most of you, leaves will be the least exciting part of your plate! But, trust me, salad can provide great flavor and texture. I like spinach and arugula for their sweet and peppery combination. They also pack a punch for their nutritional makeup.
Highlights:
- Magnesium: the ‘anti’ stress mineral plays an important role in sleep, memory and mood
- Iron: fights fatigue and helps convert glucose into energy
- Vitamin C: helps facilitate absorption of iron
- Folate (Vitamin B9): supports fetal development and lowers homocysteine levels (risk factor for heart disease)
- Vitamin A: needed for eye and skin health and important for the immune system
Tip: Choose bright green spinach to ensure higher concentrations of nutrients. If you like your spinach heated, then great news! You will benefit from greater absorption of vitamins A & E, iron, zinc, calcium and carotenoids (antioxidants), such as beta-carotene and lutein. Beta-carotene is a precursor of Vitamin A and lutein is believed to improve vision and help protect the skin from UV light.
Arugula is actually a cruciferous vegetable and as a result contains substances called glucosinolates, which when broken down have anti-inflammatory, antibacterial and antiviral effects. Like spinach, arugula is a good source of vitamins, minerals and antioxidants.
Tomato
With so many choices (and colors!) I usually opt for red tomatoes because they contain the powerful antioxidant lycopene, giving tomatoes their rich color. Lycopene is believed to have potent anti-cancerous capabilities.
Highlights:
- Vitamin C: essential for healthy connective tissue as it helps production of collagen
- Vitamin E: powerful antioxidant protective against damage to fats
- Vitamin K: important for its role in blood clotting and may prevent the build up of plaque in the artery walls
Tip: Cooking tomatoes does not hinder their nutritional value, so put down the ready made jar and make a fresh sauce for your pasta – all you need now are garlic cloves, fresh basil & olive oil! My tomato of choice is San Marzano – perfectly sweet every time!
Red onion
Onions are surprisingly healthy. But, not surprising, the red onion comes out on top.
Highlights:
- Phytonutrients: rich source of quercetin and anthocyanin (responsible for their deep purple color) helping to fight the effects of aging and inflammation
- Chromium: lowers blood sugar and enhances insulin sensitivity
- Vitamin B6: important for the breakdown of protein into energy
Tip: Higher amounts of antioxidants are found in the outer layers, so try not to over peel!
Extra Virgin Olive Oil (EVOO)
I use EVOO to drizzle over my greens because it is unrefined, meaning the oil has been extracted from olives without the use of heat. This ‘cold pressed’ method makes EVOO the purist of all olive oils, and certainly the most robust in flavor. EVOO contains heart healthy monounsaturated fat and is loaded with antioxidants, one of which to note is the anti-inflammatory oleuropein, which is believed to lower LDL (‘bad’) cholesterol and blood pressure.
Bread… yes… bread can be healthy!
Now we all know that bread gets a really bad rep. It’s enough to make you feel bloated and lethargic before you have even taken a bite! Luckily for us, bread comes ‘sprouted’ so you can add this much loved carb to your brunch plate guilt-free! Sprouted bread is made from whole grains that have been soaked in water and, quite simply, been able to ‘sprout’ before being milled into flour.
Highlights:
- Easier digestion – protein and carbs are broken down in the grain during ‘sprouting’, which helps pre-digest the gluten
- More fiber – keeping blood sugar, cholesterol and hunger in check
- Better absorption – reduces phytic acid, the anti-nutrient (found in nuts, seeds, beans and grains) that impairs bio-availability of minerals
My preference is sprouted spelt. Not only do I like its earthy taste and light texture, but spelt also contains less gluten than whole wheat.
What else?
I often add 4 or 5 large green pitted olives for an extra dose of vitamin E and healthy fats. The saltiness also rounds off the plate nicely.
I recently discovered the wonderful combination of homemade humus and eggs. I was amazed at how well they work together! Chickpeas are high in protein and fiber, helping to control blood sugar so you feel fuller for longer. This, in turn, curbs those unwanted cravings between meals. Once you make your own, you won’t be tempted to purchase from a store ever again. Not only simple to make, but cheaper, healthier and definitely much tastier!
My humus recipe:
1 15 oz can garbanzo beans (chickpeas), drained and rinsed
4 tbsp extra virgin olive oil
1 tsp dried rosemary
1 tsp cumin
1 tbsp lemon juice
1 garlic clove
Pinch of salt
Add all ingredients to a food processor and blend! (It’s that easy!)
Final thought…
The next time you make a meal, look at your plate and ask yourself, is it colorful? If it is, there is likely to be balance across nutritional intake, and as a result you should feel satisfied and maintain energy. If you can’t spot any brightness, then it is quite possible there is an imbalance, which may result in unstable blood sugar and higher calorie intake. Furthermore, you will miss out on the many health benefits of the phytonutrients found in colorful fruits and vegetables.
I trust you no longer think of brunch as a treat you must venture out for. So go on then… invite your family and friends over to indulge in a pretty plate, prepared by you. With only whole, healthy and colorful ingredients in mind 🙂
enjoy!
