Healthy Brunch: 5 choices for the meal between breakfast and lunch!

Tradicional da gastronomia norte-americana, o brunch também pode ser opção saudável para os dias que acordamos um pouco mais tarde. A refeição, que acontece entre o café da manhã e o almoço, ganhou versões adaptadas à

Traditional of North American cuisine, brunch can also be a healthy option for the days that we wake up a little later. The meal, which happens between breakfast and lunch, has won versions adapted to "culinary fit"! Here are some good alternatives to increase your menu.

No breakfast, no lunch ... It's brunch! Usually, especially on weekends, when we have the luxury of sleeping until a little later, this meal, traditional of American culture, can also paint as a solution to keep our food healthy and nourishing. Simply change some ingredients, increase others, and enjoy the benefits of "fit food" in our lives. Here's how we can make a healthy brunch with 5 delicious recipes!

The name "brunch" comes from the sum of the English words "breakfast" and "lunch", that is, it is a meal, the first of the day, which brings together ingredients from the two menus, more or less, between 11am and 1pm. If you think about the gastronomic tradition of the USA, the food options are quite caloric, rich in fats and processed products (it consists of breads, cakes, jellies, sandwiches, fried eggs, pancakes, quiches, pies, sweets and even meat). But by bringing to the concepts of healthy cooking, it is quite possible to incorporate great natural and nutritious options into the recipes. Below, nutritionist Carolina Xavier has assembled 5 food combinations to prepare her healthy brunch. Check out!

Healthy menu for your brunch
Option 1: Fresh fruits: Melon and watermelon. Cheese mines, whole-grain toast, sugar-free blackberry jam, scrambled eggs, palmito quiche and strawberry vitamin with golden linseed. A tasty, low calorie alternative rich in nutrients like vitamins A and C, potassium and dietary fiber.

Option 2: Fresh fruits: kiwi and strawberry. Cottage cheese, whole-grain bread, olive pate, vegetable souffle and lemon juice with ginger to accompany. The substances found in this combination are essential to regulate blood pressure, promote digestion, combat skin aging, boost immunity and prevent cardiovascular diseases.

Option 3: Fresh fruits: Papaya and banana. Ricotta cheese, fruit jelly without sugar, French bread, skim curd and watermelon juice with ginger. The delicious brunch brings together minerals such as calcium, iron and potassium, which help prevent anemia, improve heart health and strengthen our muscles and bones, making them healthier.

Option 4: Fresh fruits: Grape and apple. Cheese pancake, jello with chia, skimmed yogurt, unsweetened granola and pineapple juice with ginger. Source of fiber, vitamins A, B, C, E and K, this union of nutrients benefits the well-being of our organism, does good to the heart and prevents respiratory diseases.

Option 5: Fresh fruits: Pear and pineapple. Buffalo mozzarella, tuna pate, whole-grain toast, roasted chicken pie, coconut water, coffee and skim milk. For those days that the arrangement does not favor much, this combination is ideal to provide energy for daily activities. Source of antioxidants, vitamin A and C, iron and calcium, the brunch option will benefit your body in a general way by moisturizing, improving the immune system and helping to keep bones and muscles healthy.



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