By: The Centre - Rolla Health Complex Staff
In 1994, President Bill Clinton declared that the fourth Sunday of July is to be recognized as Parents’ Day. Ever since, Americans have been celebrating this holiday to honor their parents and families. If you’re looking for a fun way to spend time with your family for this holiday, consider a nutritious brunch. These healthy recipes are a great way to cook for a parent and prioritize your family’s health.
Ingredients
6 ounces passion fruit, guava or other fruit-flavored fat-free yogurt
1 medium chopped mango
1 small banana
⅓ cup uncooked, rolled oats
2 teaspoons fresh ginger, grated
½ cup 100% pineapple or orange juice
½ cup fat-free milk
Directions
1. Put yogurt, mango, banana, oats and ginger in a blender. Add juice and milk.
2. Whirl in the blender for about 30 seconds, or until mixture is smooth.
3. If the smoothie is too thick, add juice or milk to desired consistency.
For less added sugars, use plain, fat-free yogurt and sweeten with additional fruit if desired.
Substitute 1 cup any fruit in place of banana and mango if desired.
Prep Time: 5 minutes
Cooking Time: 25 minutes
Ingredients
4 cups frozen potatoes, diced
3 tablespoons (36 milliliters) canola oil, divided
½ teaspoon sea salt, divided
4 cups frozen tri-colored pepper and onion blend
1 teaspoon paprika
½ teaspoon black pepper
1 teaspoon garlic powder
¼ teaspoon cayenne pepper
1 12-ounce can tuna in water, drained
4 large eggs
Dried parsley to taste (optional)
Directions
1. Preheat oven to 450°F. Coat frozen potatoes with 2 tablespoons canola oil and ¼ teaspoon sea salt. Spread potatoes in a single layer on a baking sheet. Roast for 20 minutes, stirring potatoes after 10 minutes.
2. Heat 1 tablespoon oil in a cast-iron or oven-safe skillet over medium-high heat. Add ¼ teaspoon sea salt, pepper and onion blend, paprika, black pepper, garlic powder, cayenne pepper and tuna. Cook for 7 minutes, stirring occasionally.
3. Reduce heat to low and stir occasionally for about 12 minutes or until potatoes are done. Remove potatoes from oven and add to pepper and tuna mixture. Toss to combine.
4. Reduce oven to 400°F. Using the back of a spoon, make four wells in hash mixture.
5. Crack 1 egg into each well and bake in oven until eggs are cooked through and both the yolk and white are firm. Remove from oven and garnish with parsley.
6. Serve immediately. Top with salsa, if desired.
REFERENCES: https://www.eatright.org/recipes/beverages/tropical-fruit-yogurt-smoothie-recipe
https://www.eatright.org/recipes/breakfast/tuna-hash-recipe
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