There’s no shortage of Mother’s Day brunch options this year, but allow us to present one more—this time, with no butter or
maple syrup. Registered dietitian
Judy Caplan created a menu inspired by the
cuisine of Central America, and with a plate this colorful, you know
The deeply pigmented fruits and vegetables are good sources of vitamins A and C as well as phytochemicals, which help the body fight free radicals, Caplan says. Black beans provide high levels of antioxidants and, together with the corn tortillas, supply B vitamins, protein, and an excellent source of fiber. The olive oil and avocado contribute healthy monounsaturated fat to keeps arteries clear. Plus, as long as you buy gluten-free corn tortillas, the entire menu is gluten-free.
Calories per serving: about 650
6 medium fresh tomatoes, diced
1 cup finely diced red onion
2 cloves garlic, finely diced
3 fresh Anaheim chilies, finely diced
1 jalapeño chili, seeded and finely diced
½ cup chopped cilantro
1 cup finely diced yellow bell pepper
1 teaspoon iodized salt
2 tablespoons fresh lime juice
¼ teaspoon freshly ground pepper
Put tomatoes, onions, garlic, chilies, cilantro, and yellow pepper in a mixing bowl. Add the salt, lime juice, and freshly ground pepper and mix well. Refrigerate until served.
Refried Black Beans
2 15.5-ounce cans of black beans, drained
2 tablespoons olive oil
2 cloves of garlic, minced
½ cup grated white Mexican cheese
Sauté garlic in olive oil until golden brown. Discard garlic. Remove from heat.
The black beans can be done two ways:
1. Put drained black beans in a blender and quickly blend until smooth. This works best if you like your beans to have a creamier texture.
2. If you like a rougher texture, place drained beans in a bowl and mash them with a bean masher, leaving some beans slightly broken.
Once the beans are mashed, add them to the oil and sauté until warmed. Top with crumbled white cheese and serve with warm corn tortillas, avocado, and salsa.
6 large cage-free eggs
2 tablespoons olive oil
¼ cup diced tomatoes
½ can green chilies (mild or spicy)
½ cup diced red onions
½ cup low-fat mozzarella cheese, grated
¼ teaspoon salt (optional)
½ cup salsa picante (see recipe below)
1 avocado sliced, drizzled with lime juice to prevent discoloration
Heat olive oil in a large skillet over medium heat. Sauté the tomatoes, green chilies, and onion until the onion is nearly translucent. Season with salt.
Beat the six eggs in a mixing bowl with a wire whisk or a fork. When well combined, add the beaten eggs to the tomato, onion, and chili mixture. Scramble until the eggs are cooked through.
Top each serving of eggs with one tablespoon of cheese, and serve with salsa picante and a quarter of a sliced avocado on the side.
Serve with tropical fruit on the side, such as mango, kiwi, papaya, and guava. Happy Mother's Day!
Judy Caplan is a registered dietitian in private practice in Vienna, Virginia. Her latest books, GoBeFull--Eight Keys to a Healthy Life and the GoBeFull Juice Diet and Cleanse are available on iTunes and Amazon.