Dietitian-n-da-Kitchen: BRUNCH-N-MUNCH! HDF:Yogurt with Blueberry Compote, Hashbrown Casserole, Berry Yummy Coffee Cake

Pretty much everyone likes brunch. It`s a formal invitation to gorge from mid morning to mid afternoon! In addition to covering a large span of time, it typically develops into an even, rather than just a meal. Here in Dallas, Sunday brunch is a must. Every restaurant has their own specialty: breakfast tacos, bottomless mimosas, gourmet French toast, veggie-packed quiches, etc.

Though I don`t support gorging, I do believe in brunching! Why not host your own brunch and try some of the following recipes? They are not as calorie-packed as you might think and there is quite a bit of "hidden" nutrition....

The first is a product of my and my significant other`s distaste for the viscous fruit gel at the bottom of a Greek yogurt cup. The stuff that these"fruit on the bottom" yogurt varieties contain is too sweet and too congealed! I decided to remedy that by making my own fruit compote to add into plain yogurt. I used blueberries (any kind of berry will do) and the end product combines wonderfully with plain Greek yogurt. Just like the "fruit on the bottom" yogurt from Chobani or Dannon. Since it is homemade, the sweetness and consistency can be controlled through the amount of sugar added and the cooking time.

Blueberry Compote

1/4 c sugar

1 T corn starch

1/3 c apple juice

1 t lemon juice

2 c frozen wild blueberries

Combine sugar and corn starch in a sauce pan. Slowly stir in apple juice and lemon juice. Add blueberries.

Bring to a boil over medium heat and allow to bubble for 1 minute. Remove from heat and let cool.

Yields: 8, 1/4 c servings

How to Serve: Spoon compote into a parfait dish or bowl. Dollop plain Greek yogurt on top of compote. Garnish with crushed bran flakes or granola. Serve. Note: You can also stir the compote into the yogurt prior to serving.

For 1/4 c serving of compote and 1 c plain Greek yogurt....

Calories? 245

Protein? 19g

Carbohydrate? 17 g (1 carb serving)

Cholesterol? 20 mg

Sodium? 132 mg

Next, I wanted to highlight my sister`s replica of Cracker Barrel`s Hashbrown Casserole! She used the following recipe from allrecipes.com, but made some changes to make it her own. I`ve also added additional changes to make it lighter!:

http://allrecipes.com/recipe/cheesy-ham-and-hash-brown-casserole/

First: No diced ham.

Second: If you HAVE to have meat in it, use chopped turkey bacon.

Third: Use light or fat-free sour cream.

Fourth: Swap out fat-free cream of chicken soup for the potato soup

Fifth: Swap out 2% cheese for regular cheddar.

*The nutritional info for this recipe is listed at the bottom of the linked page. However, if you make the above changes, the fat, sodium, and calorie components will be lower! =)

The last is a nutritious take on the classic coffee cake. It contains whole wheat flour and uses milled flax seed and water in place of a second egg. It rises beautifully despite these things! You can swap out the berries for fresh peaches or blackberries too...

Berry Yummy Coffee Cake

1 c all-purpose flour

1 c whole wheat flour

1 t baking soda

1/2 t salt

3 T honey

1 t cinnamon

1/2 c walnut pieces (or pecan pieces)

1/2 c brown sugar, packed

2 T butter, melted

2 T olive oil

1 egg, lightly beaten

1 T milled flax seed dissolved in 3 T water

1 t vanilla

1 c nonfat plain Greek yogurt

1/2 c fresh blueberries

1/2 c fresh strawberries, sliced

Splenda

Preheat oven to 350 degrees. Spray an 8-in square glass plan.

1. Small bowl: Toss berries with 2 tsp Spenda and 2 tsp water. Set aside.

2. Large bowl: Combine flours, baking soda, and salt. Set aside.

3. Small bowl: Combine honey, cinnamon, and nuts. Set aside.

4. Large bowl: Combine brown sugar, oil, butter, egg, prepared flax seed/water combination, vanilla, and yogurt. Begin to add the flour mixture from step 2. Stir until just combined (Don`t over-stir! The cake won`t rise.)

Transfer batter to the glass pan and spread evenly. Add berries to this. Next, add sticky nut mixture. (Try your best to sprinkle both berries and nuts evenly so each bite of cake will have some!)