50+ Lifestyles

Making Mother’s Day Special and Healthy

By Lindsay Wiese, RD, LD
Hy-Vee Registered Dietician
(563) 355-5540 lwiese@hy-vee.com

May is National Egg Month, and Mother’s Day is May 13th – Celebrate Mom and Family with a Healthy Homemade Breakfast for Everyone!

Just like moms want us to be healthy, your Hy-Vee dietitians suggest making a healthier treat for mom this Mother’s Day. One way to treat her is with a powered-up protein-packed breakfast! Add eggs for a source of high-quality protein. Eggs are a perfect breakfast choice in the morning. Protein-rich foods including eggs have been shown to increase the feeling of fullness and may help curb cravings between meals. Also Try Eggs-in-a-Mug to get an egg-cellent start to your day!

It can be difficult to make time for a healthy breakfast in the morning. Research published in the American Journal of Clinical Nutrition suggests eating a protein-rich breakfast, such as eggs and lean meats, helps with satiety and could reduce hunger and food cravings later in the day. Be sure to make it balanced – add in whole-grains, and healthy fats as well.

Eggs: The Gold Standard Protein

1. Eating lean protein builds lean bodies: Eggs are a high biological value protein, meaning their protein is utilized and absorbed well in our bodies. Eating lean protein promotes building lean muscle.

2. Eggs contain only 75 calories and 7 grams of high biological protein. They also contain important nutrients like iron, vitamins and carotenoids to keep you healthy and help fight disease.

3. The 2015 Dietary Guidelines report that dietary cholesterol such as that found in eggs is not linked to blood cholesterol levels – instead, eating healthy sources of fats are more important in determining blood cholesterol levels. Most people need about 25-30 grams of protein per meal (Approximately 4-5 eggs). As we age we require even more protein for maintenance of lean body mass. Looking to lower the calories? Try using 2-3 whole eggs, then adding a few servings of liquid egg whites!

4. Try to prepare healthy breakfasts the night before: try Eggs-In-A-Mug! Cook and set aside a portion of chopped ham or turkey with your veggies of choice in the refrigerator. In the morning, spray a coffee mug and break 1-2 eggs in the mug. Mix in 1-2 tablespoons of water or skim milk, stir well. Mix in pre-portioned lean meat and veggies. Cook in the microwave on high, stirring every 30 seconds until eggs are solid. (Tip: still short on time in the morning? Cook the whole recipe at night – and reheat in the microwave for 30 seconds to 1 minute in the morning).

Show Your Love Through Healthy-inspired Food

Breakfast in Bed:

• Strawberries ’N’ Cream Waffles are simple and sure to please – add some fresh scrambled or hardboiled eggs for a complete breakfast.
• Presentation is everything. Make her breakfast tray special by including fresh flowers and handmade cards.

Strawberries ‘N’ Cream Waffles (Serves 6)

All you need:

• 1/4 cup mascarpone cheese
• 1 tbsp orange juice
• 1/2 tsp powdered sugar
• 1 tsp orange zest, optional
• 1/4 cup low-sugar strawberry syrup
• 2 cup sliced strawberries
• Multigrain waffles – Try Kodiak Cakes brand which are packed with whole grains, fiber, and protein!

All you do:

1. Combine mascarpone cheese, orange juice, powdered sugar and orange zest in a small bowl, mixing well.

2. Microwave strawberry syrup in microwavable bowl on HIGH for 30 to 40 seconds.

3. Add strawberry syrup to sliced strawberries in medium bowl, stirring gently to coat strawberries.

4. Cook waffles, spoon strawberries onto each waffle. Top each with a dollop of mascarpone mixture.

Nutrition Facts per serving: ~220 calories, 12g fat, 5g saturated fat, 0g trans, 30mg cholesterol, 220mg sodium, 26g carbohydrate, 2g fiber, 11g sugar, 4 -g protein.

The information is not intended as medical advice. Please consult a medical professional for individual advice.