Omelets
People who opt for eggs in the morning have a leg up on bagel and cereal eaters -- <a href="http://www.womenshealthmag.com/nutrition/benefits-of-eggs">eggs will keep you full for longer</a> than those empty carbs. Still, it's a smart idea to opt for omelets made mostly from egg <em>whites</em>, says Forberg, with "maybe one whole egg for the yolk texture and flavor." (A good rule of thumb is a 3 to 1 ratio of egg whites to egg yolks, adds Bauer.) A make-your-own omelet is your best bet, says Foung, since you control what gets tossed into the mix. "Stick to fresh additions (like tomatoes, avocado and herbs) and steer clear of cured meats and items like spinach and even mushrooms that can get cooked in salted water or butter before hitting the eggs." If cooking for yourself at home, go for whatever fresh veggies you prefer, says Forberg, and try adding "a little crumble of goat cheese or a dusting of Parmesan."
French Toast
If you're in the mood for French toast, there's little on the menu that will satisfy your craving in a healthier way. Just stick to one slice -- and opt for whole grain bread if it's on the menu, says Forberg. Go easy on the syrup and order a side of lean protein like eggs or Canadian Bacon and fresh fruit. "Just don't eat <em>only</em> a stack of buttery, syrup-drenched French toast," she says. When making your own batch at home, opt for whole wheat bread or even Ezekial sprouted bread, says Bauer, for some extra fiber and protein.
Pancakes And Waffles
These bready goodies are also hard to makeover in the restaurant setting, so make sure portion sizes are reasonable and eat them with a lean protein and fresh fruit. If you're cooking them up at home, try going whole grain. "Whole grain flours have so much more texture and flavor," says Forberg. Or, says Bauer, try oatmeal pancakes. She offers this recipe: "Take a package of plain instant oatmeal, mix with four egg whites, a sprinkle of cinnamon and two tablespoons of whipped cottage cheese. Pour into a skillet to create whatever size pancake pleases you and cook until bubbles form on top. Turn and cook until done."
Bloody Marys
The standard for anyone who believes in the hair of the dog approach, a Bloody Mary, while, yes, containing vegetables, can also pack <a href="http://www.fitsugar.com/Brunch-Beverage-Breakdown-200477">up to 300 calories</a>. Not to mention all that salt. "Prepared vegetable juices are <em>loaded</em> with sodium," says Foung, "so your best bet here is to make the veggie juice at home and spice it up yourself." She recommends using a veggie with natural sodium, like <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2348/2">beets</a>. If you've got a real hankering, at the very least stick to just one.
Muffins
Is it because sometimes they're made from oat bran? Or stuffed with fruit? Whatever the reason, muffins have developed a health halo they don't entirely deserve. Truth is, many have <a href="https://www.dunkindonuts.com/content/dunkindonuts/en/menu/nutrition/nutrition_catalog.html?filt_type=Bakery&nutrition_catalog_hidden=0&nutrition_catalog_needType=Food&nutrition_catalog_selPage=1&nutrition_catalog_perPage=100">more calories, fat <em>and</em> sugar than donuts</a>, so stick to small ones. The perfect portion is about the <a href="http://www.thatsfit.com/2009/12/03/portion-size/">size of a lightbulb</a>.
Eggs Benedict
The components in this classic dish add up to trouble. "Opt for untraditional versions," says Foung, "like Eggs Florentine or other kinds that swap things like tomatoes, spinach and other veggies for the bread and ham." And think about what you can eliminate completely. Half of the English muffin will do, says Forberg. "And do you <em>really</em> need the Hollandaise sauce?"
Hash Browns And Home Fries
Be aware, says Foung, that if your favorite brunch spot uses packaged potatoes, those spuds may already be seasoned (read: high in sodium) -- before the chef adds even a touch of salt. "Always ask if they make them fresh," she says. Even if they do, fried spuds won't give your brunch much of a nutritional boost. "We already have enough carbs in our breakfasts without adding potatoes," says Forberg. However, you can up the health factor at home by swapping in a sweet potato or yam, says Bauer, and going easy on the oil. She swears by the following: "Heat three tablespoons olive oil in a large frying pan on medium high heat. Add one pound grated yams, spreading them out along the bottom of the pan. Sprinkle some salt and pepper on the yams. After a few minutes, flip the yams over all at once, with the help of a large spatula. Continue to cook until they are golden brown on the bottom."
Bagels
If you're not careful, a bagel and a schmear can run you <a href="http://www.huffingtonpost.com/2012/10/11/healthy-breakfast-ideas_n_1956560.html#slide=1628781">upwards of 400 calories</a> -- with little to offer nutritionally. Plus, the bagel itself can be surprisingly high in sodium -- before toppings. Opt for a half instead, says Foung, and to keep sodium in check, spread on unsalted butter, jam or avocado and top with fresh veggies instead of smoked salmon or bacon.
Sausage
The key to a healthier breakfast sausage is to keep it lean, says Forberg. These days, many restaurants have a chicken or turkey option, which can have <a href="http://blog.foodnetwork.com/healthyeats/2012/03/30/chicken-and-turkey-sausage-a-healthy-choice/"><em>half</em> the calories and a <em>quarter</em> of the fat of pork varieties</a>.
Oatmeal
While <a href="http://www.huffingtonpost.com/2012/11/27/best-top-foods-heart-health_n_2200473.html#slide=1810997">oats</a> are certainly part of a healthy brunch, restaurant oatmeal is often <a href="http://www.foodnetwork.com/recipes/food-network-kitchens/creamy-oatmeal-recipe/index.html">made with cream</a> or sugary toppings and mix-ins. Foung suggests asking your server how the house oatmeal is prepared -- and asking them to make it with water instead. If you're cooking up a bowl at home, stay away from instant varieties or anything that comes already flavored. Old-fashioned or steel cut oats boast the most fiber, Forberg says, and won't have that added sugar. Bauer has a heart-healthy recipe that's big on flavor thanks to chopped nuts and cinnamon without adding sugar: Ingredients 1 cup whole grain oats, aka Irish oats 4 cups unsweetened almond milk 1 pinch sea salt 1/3 cup shredded coconut 1/3 chopped nuts (almond, pecan, walnuts) Cinnamon to taste Directions Wash the oats under cold water and drain. Place them in a pot over high heat. Add the water and bring it to a boil. Add the salt and lower the heat to simmer for 45 minutes uncovered. Stir frequently to avoid the oats sticking to the bottom. When it?s done add the nuts and coconut, stir well and serve. Sprinkle some cinnamon to taste.
Yogurt With Fruit And Granola
While it might jump off the menu as the healthiest choice, a restaurant parfait could be deceiving. Granola can be sneakily high in fat, and yogurt is likely to be loaded with sugar. However, Foung points out, it's a great low-sodium choice. For twice the protein and half the carbs, pick Greek yogurt for homemade parfaits, says Forberg. "Buy it plain and add your own fresh fruit," say suggests. "Otherwise you're paying for unnecessary sugar and calories."
Orange Juice
While a glass of OJ gets a healthy rep for being "practically" fruit, juices pack all the calories of fruit but without the filling fiber, meaning it won't do anything to quench your hunger. Plus, if you're tempted to order a glass in the name of flu protection, know that <a href="http://www.sciencedaily.com/releases/2007/07/070718002136.htm">vitamin C isn't all its cracked up to be</a> when it comes to staving off germs. "It's okay now and then," says Forberg. "But I'd rather see you eat a whole orange!"
Source: http://www.huffingtonpost.com/2013/01/27/healthy-brunch-foods-recipes_n_2553831.html
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