As the kids are making their special Father’s Day cards and brainstorming fun ways to show Dad how much they care, the folks at Pritikin have put together some tasty and healthy brunch recipes for you and the kids to cook up for your Father’s Day feast!
Egg-cellent Breakfast Quesadilla
- 1 cup diced assorted vegetables (the more colors the better!)
- ½ cup egg whites
- ¼ teaspoon freshly ground black pepper
- 1 whole-wheat, low-sodium lavash thin bread
- 3 tablespoons shredded fat-free mozzarella cheese
- 1 tablespoon chopped fresh cilantro leaves (optional)
- 2 tablespoons fat-free sour cream
- ¼ cup pico de gallo (no salt added) or no-salt-added salsa (like Enrico’s brand)
- In a medium nonstick skillet, sauté vegetables until they begin to brown. Add in egg whites and scramble. Season with black pepper.
- On a warm griddle or flat-top grill, place lavash thin bread and let the side facing the heat get hot.
- Turn the bread over on the griddle or grill and sprinkle the cheese on the top side.
- On half of the top side, spread the vegetable scramble and cilantro.
- When the cheese begins to melt, fold the thin bread in half to cover the vegetables. Press firmly using a tool like a large firm spatula or the bottom of a pan. Flip onto the other side and grill for about 2 minutes, then press.
- Remove from heat. Cut quesadilla into four pieces and serve two pieces per person with fat-free sour cream and salsa on the side.
Mighty Meat Bison with Mushroom & Onions
- 4 four-ounce grass-fed, free-range bison steaks
- ½ pound button mushrooms, cleaned and sliced
- ½ pound shiitake mushrooms, cleaned and sliced
- 4 garlic cloves, finely sliced
- ½ pound onions, thinly sliced
- 1 ounce balsamic vinegar
- ¼ cup red wine
- ¼ cup R.W. Knudsen’s low-sodium Very Veggie juice
- 1 teaspoon chopped fresh thyme leaves
- 1 teaspoon chopped fresh tarragon
- Heat a large nonstick sauté pan over high heat. Sear bison for about 90 seconds per side, or until a crust is formed but the meat is not fully cooked. Remove bison from pan and set aside.
- Add mushrooms, garlic and onions to the pan; sauté until soft and lightly browned (about 4 minutes).
- Deglaze pan with vinegar. (To deglaze: Pour vinegar into pan, then gently scrape bottom of pan with a wooden spoon to loosen the caramelized juices.)
- Add wine, R.W. Knudsen’s low-sodium Very Veggie juice, thyme and tarragon. Simmer for two minutes.
- Add bison steaks back to pan and simmer until bison is cooked through.
Chocoholic Chocolate Brownie Oatmeal
- ½ cup rolled oats, cooked with 1 ½ cups of water
- 1 teaspoon raw, unsweetened cocoa powder
- ¼ teaspoon cinnamon
- ½ cup non-fat milk
- 1 tablespoon walnuts (optional)
- 1 cup Blueberries (optional)
- 2 tablespoons Splenda
Superfood: The raw cocoa powder, believe it or not, is actually one of the healthiest parts of this dish. While normally adding chocolate would make the dish unhealthy, adding raw unsweetened cocoa powder is different because It comes straight from the cacao bean, containing antioxidants, polyphenols, a bit of fiber and some protein too.
- Cook the oats with 1 ½ cups of water until the oats are fluffy and all water has disappeared (You can do this by cooking for 2 minutes in the microwave, stirring and then cooking for 2 more minutes).
- Add cocoa powder and cinnamon to the cooked oats while they are still hot.
- Stir until everything is fully combined and your oats have a deep chocolatey color.
- Add walnuts and the milk (You can add as much milk as you’d like, but about ½ cup gives the oats a nice creamy consistency).
- Add Splenda and stir to combine until the oats have the consistency you like. If you’re using blueberries, add them in now.