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A Healthy Brunch Menu


Planning a brunch menu can be tricky when trying to keep it healthy. Instead of serving pancakes and bacon, which contain large amounts of bad sugar and bad fat, stick to fresh, whole foods like spinach, eggs, and blueberries. Try this menu lineup for your next brunch event!

Caprese Stratta

14 eggs

Handful of fresh basil leaves

3 plum tomatoes diced

1 cup of crumbled feta

3 slices of Gluten Free bread cubed (optional)

Directions: Mix everything in a large bowl, making sure to mix egg yolks. Pour into oven safe dish and bake at 350 degrees for 45-60 minutes. Make sure egg is cooked and fluffy.

Fresh Mint Fruit Salad

1 cup of blueberries

1 cup of raspberries

2 small peaches diced

1 tablespoon of dried mint

Directions: Clean all fruit and mix into a bowl. Sprinkle with dried mint and mix. Chill for 1 hour before serving.

Spinach Salad with Blue Cheese Vinagrette

1 bag of fresh spinach leaves

8-10 baby bella mushrooms sliced

½ of fresh red onion sliced and separated

½ cup of olive oil

1 tablespoon of fresh blue cheese crumbled

5 fresh basil leaves

½ clove of fresh garlic

Directions: Place washed spinach, sliced mushrooms and slices and separated red onions in a large salad bowl. To make the dressing, place the olive oil, blue cheese, basil and garlic in a food processor. Blend and chop until fully mixed and liquidized. Serve dressing on the side.

Rosemary Bliss Potatoes

5 Red Bliss potatoes diced

5 sprigs of fresh rosemary

1 clove of crushed garlic

2 tablespoons of olive oil

Directions: Slice and cube the potatoes and place in a large mixing bowl. De-stem the rosemary leaves and place in bowl with potatoes. Add the garlic and olive oil. Mix together and transfer to a baking sheet. Bake at 350 degrees for 1 hour or until potatoes start to brown.

Blueberry Basil Seltzer

1 liter of plain seltzer water

½ cup of fresh blueberries

5-10 fresh basil leaves

Crushed ice

Directions: Place blueberries and basil in a large pitcher. Pour seltzer into the pitcher and refrigerate for 24 hours. Before serving, place 1-2 cups of crushed ice into the pitcher.

For more recipe ideas or information about healthy living, check out www.saramikulsky.com


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Dr. SARA MIKULSKY, PT, DPT, NASM-CPT, NASM-FNS, CEAS

Licensed Physical Therapist

Doctor of Physical Therapy

Certified Personal Trainer

Fitness Nutrition Specialist

Certified Ergonomic Assessment Specialist

TRX Certified Fitness Instructor

CONTACT US

Email: sara@saramikulsky.com

Tel: 650-544-0116


 

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