Health

Healthy Recipes: Celebrate Mother’s Day with these delicious ideas!

Friday - May 7, 2021 by Staff report | The Southern Ute Drum

Photo Credit: The Spruce Eats

Mother’s Day is May 9 this year. A home prepared Mother’s Day Brunch is a wonderful way to show her how much you care and appreciate your mom! 

Here are some great ideas that make a fresh and delicious combination, and they look lovely on the plate.

  • Fresh Fruit: A berry mixture is always pretty and healthy.
  • Quiche: This is a lovely egg dish that can be served using fresh spring ingredients such as asparagus and herbs.
  • Muffins: Made with whole grains and alive with lemon and help round out the menu.

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

HEALTHY LEMON-POPPY SEED MUFFINS

Ingredients

  • 2 medium lemons
  • 1/2 cup sugar
  • 1 1/2 cups white whole wheat flour or regular whole wheat flour
  • 1/4 cup poppy seeds
  • 2 tablespoons flax seeds (optional)
  • 1 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/2 teaspoon salt
  • 5 tablespoons unsalted butter, melted and cooled
  • 3/4 cup plain Greek yogurt 
  • 2 eggs 
  • 1 teaspoon vanilla extract

Directions

  1. Preheat oven to 375 degrees Fahrenheit. Grease your muffin pan using butter or non-stick cooking spray or line with muffin cups.
  2. Shred the skin of both lemons using a fine shredder.
  3. Combine the sugar and lemon zest in a medium mixing bowl.  Whisk in the flour, poppy seeds, flax seeds, baking powder, baking soda and salt.
  4. In a separate bowl, whisk together the butter, yogurt, eggs, vanilla and the juice of one of the lemons.
  5. Pour the liquid ingredients into the dry ingredients. Mix to combine until just moistened, do not over mix!
  6. Divide batter evenly between the 12 muffins cups. The batter will be thick. Fill each cup 3/4 full. 
  7. Bake for 16 to 19 minutes or until tops are golden and a toothpick inserted in the center of a muffin comes out clean. 

Makes one dozen.

Nutrition per muffin: 168 Calories, 7.4g Fat, 21.8g Carbohydrates, 2.4g Fiber, 5.2g Protein

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QUICHE: THE BASICS

Ingredients

  • One frozen pie shell
  • 5 eggs
  • 1 cup milk (whole, 2%, 1%)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups filling: Mix and match any of the following: 
    • Shredded cheese (cheddar, Swiss, provolone, pepper jack, etc.)
    • Chopped fresh or cooked veggies (drained canned or cooked and drained frozen can be used)
    • Chopped or ground cooked meat of any type (beef, pork, ham, chicken, shrimp, sausage, etc.)

Directions

  1. Place frozen pie shell on a cookie sheet
  2. Place filling in frozen pie shell
  3. Beat eggs, milk, salt and pepper
  4. Pour egg mixture over filling
  5. Bake at 350 degrees for 45-50 minutes or until done (barely wobbly and golden)
  6. Allow to cool 15 minutes before cutting and serving 

Other Tricks

Cover crust edges with foil to prevent burning. Quiches may be frozen. Served with a side of soup, salad or potatoes to make a great meal. 

Try these combinations or make up your own!

  • Asparagus and swiss
  • Broccoli and cheddar
  • Spinach, mushrooms and onion
  • Bacon, onion and Swiss
  • Ham and provolone
  • Green chili and cheddar
  • Green and red peppers, sausage and Monterey Jack

Serves 4

Nutrition facts for a veggie and cheese quiche serving for 4:

227 calories, 14g fat, 477mg sodium, 10g Carbohydrates, 17g protein

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