Sunday brunch is both delicious and healthy. If you are having white flour pancakes with butter and maple syrup or full fat bacon and eggs, then it may be delicious but you will also be getting your full day’s supply of calories in one meal without a lot of nutrition. No thanks… here’s a healthy spin on typical Sunday brunch fare to make sure you start off your week both healthy AND satisfied.
Comparison of nutrients in a 100 gram serving of typical brunch fare (bacon) to the updated fare (portobello recipe). Percentages refer to % daily value and was obtained from nutritiondata.self.com/
|Griddled Portobello (one full cap, 100 grams)||Bacon, 100 grams|
|Calories per servings||144 cal, 14 grams of fat (mostly from added avocado oil), 4.9 g carb||541 cal, 42 grams of fat, 1.4 g carb|
|Other nutrients per serving||This recipe has anti-inflammatory spices like paprika and garlic added during the cooking process that reduce risk of disease.|
2.2 grams fiber
* Calcium 4.0 mg 0%
* Iron 0.6 mg 3%
* Magnesium 15.0 mg 4%
* Phosphorus 150 mg 15%
* Potassium 521
* Sodium 700.0 mg
0% (if using low-salt version of recipe has minimal salt)
* Zinc 0.7 mg 5%
* Copper 0.5 mg 25%
* Manganese 0.1 mg
*Selenium 17.7 mcg
|Has nitrates added during the curing process, which becomes nitrosamine during the cooking process- a cancer forming compound.|
Contains no fiber.
* Calcium 11.0 mg
* Iron 1.4 mg 8%
* Magnesium 33.0 mg 8%
* Phosphorus 533 mg 53%
* Potassium 565 mg
* Sodium 1030 mg 43%
* Zinc 3.5 mg 23%
* Thiamin 0.4 . mg, 27%
* Riboflavin 0.3 mg, 16% of daily value
* Niacin 11.1 mg, 56%
* Vitamin B6 . 0.3 mg, 17% daily value
Griddled Portobello – serves 4
- 4 portobello mushroom caps, sliced into 1/2 inch thick pieces
- 1/4 cup of oil consisting of a mixture of 2 tablespoons toasted sesame oil (optional) and fill the rest of the quarter cup up with avocado oil (or other oil with high smoke point)
- 1/8 cup soy sauce, 1/8 cup balsamic vinegar *** If you are trying to avoid salt for reasons like blood pressure, you can use Harissa and red wine vinegar for soy sauce, see end of recipe***
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder (bonus points if you have smoked or roasted garlic powder)
- freshly grated pepper to taste
1.) Combine oil, vinegar and/or soy sauce, and seasonings.
2.) Marinate mushroom slices in the above mixture for at least 10 minutes.
3.) Warm a cast iron griddle to medium heat.
4.) Place sliced mushrooms onto a cast iron griddle. Cook for several minutes on each side; enough to brown but not blacken the slices.
5.) Line a plate with a layer of paper towels. Use spatula or tongs to place mushroom slices on the plate with paper towels, and pat off any excess fat. Serve warm.
*** Low-salt version: Use 1/8 cup red wine vinegar mixed with one teaspoon no salt Harissa (a Middle Eastern spice blend) and use this instead of soy sauce if you need to limit salt intake***
Tofu scramble– serves 4
- 1 large or 2 small/medium onions
- 2 blocks of tofu
- 1/2 cup Nutritional Yeast
- 1/2 tablespoon turmeric
- 2 teaspoons ground cumin
- An all purpose seasoning like Cavender’s all purpose Greek seasoning, or, for low-sodium version, Bragg’s Sprinkles… I normally use 4-5 shakes of either but again it’s to taste.
- freshly ground black pepper to taste
1.) Dice onion, then saute in a few tablespoons of water until translucent. Add more water if the water completely evaporates off.
2.) Combine other ingredients in a bowl with a potato masher.
3.) Add the tofu mixture to the onion, add more water or a tablespoon of a high smoke point oil so it doesn’t burn, saute for about 5 minutes until warm and serve.