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Nutrition By Mia

News 4 Jacksonville: Better Brunch

April 7, 2020

Easter and Mother’s Day is just around the corner and since we’re at home it’s a great time to get the family together in the dining room for a homemade brunch. Today I shared my tips on News 4 Jacksonville’s River City Live!

Savory waffle bar

My first tip is to serve a savory waffle bar. My waffle recipe is super easy – made with whole grain flour, vegetable oil, baking powder and milk. I am using A2 milk which is 100% real dairy milk that comes from cows that naturally produce only the a2 protein and no a1 unlike ordinary cows’ milk, which naturally contains a mix of both protein types. Published research suggests that a2 Milk may help avoid stomach discomfort in some people. Serve your waffles with savory toppings like smoked salmon, eggs salsa or plant based dips. The savory organic plant based dips by Fresh Cravings are made with nut-based protein and superfood ingredients like chia and hemp seeds. They’re vegan, gluten free and free of preservatives. You can find the Fresh cravings plant-based dips and salsa chilled in the produce section at Publix. The Fresh Cravings Organic Salsa is made with fresh vine-ripened tomatoes and crisp handpicked veggies so it tastes homemade and is now the #1 chilled organic salsa in the USA

Sweet rice parfaits

Next we have a build your own breakfast rice parfaits. I am starting with rice by Lundberg Family Farms who offer over 18 different varieties including white jasmine rice and short grain brown rice. Rice and whole grains have over 15 vitamins and mineral including B vitamins which help with digesting and metabolizing our foods as well as iron and zinc which helps support energy levels and immune health.
Pair rice with fruit like berries, citrus and healthy fats like nuts and seeds.

Homemade Mimosas


Finally, it’s not brunch without bubbles. Make a DIY mimosa bar at home using fresh squeezed no added sugar citrus juice, fresh fruit and prosecco. I love the Zonin Prosecco because it’s super fresh. It’s made with soft-pressed 100% glera grapes that are kept at a zero degree celius temperature so that they can be bottled every 45 days. It’s great with al meals BUT especially brunch.

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Apple sandwiches - 6 ways 🍎 Love using apple sl Apple sandwiches - 6 ways 🍎 Love using apple slices for a naturally gluten-free, fiber-rich sweet crunchy cracker swap paired with protein to build satisfying #snckswithstayingpower. What’s your fave combo? 

How to make:
1️⃣Sliced Apples: Started with the sweet & crispy rich red @envyapples which are perfect for sharing & savoring. 🍎
3️⃣Protein: sliced cheese, low sodium deli turkey, nut butter, tuna, cream cheese, smoked salmon, bacon. 🥕🥜
3️⃣Texture: chocolate chips, jam, coconut flakes, chopped nuts, granola. 🍫

#applesandwiches #satisfyingsnacks #glutenfree #protein #fiber #nutritionbymia
Wrap hack - 3 ways ✨Who else has been making the Wrap hack - 3 ways ✨Who else has been making these 2 minute lunch/snacks? Try these sweet + savory combos! How to make below. #wraphack #nutritionbymia

What you’ll need:
🥑Avo Egg: whole grain tortilla, guacamole, eggs cheese, spinach
🍌Dessert: whole grain tortilla, PB, banana, strawberries, chocolate hazelnut butter
🥓BLT: whole grain tortilla, tomato, mayo, bacon, romaine

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom.
2️⃣Add fillings to each quadrant.
3️⃣Start with the bottom left corner, fold the tortilla up, then over to the right, then down.
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1️⃣Cut back on added sugar while still satisfying your cravings: Russell Stover Sugar Free chocolates made with stevia extract are an easy and delicious way to achieve this so you can enjoy dessert with all the taste but none of the sugar. 
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3️⃣Find exercise that you enjoy: Doing any type of movement is better than none. Instead of following fad exercises, find one that you enjoy and is sustainable for your lifestyle.

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What you’ll need for the cake:
2 cup almond flour, blanched
1/4 cup tapioca flour
1 tsp baking powder
2 tsp cinnamon
1/2 cup coconut sugar
1/4 cup coconut oil
1 @bareorganicssuperfoods Immunity coffee in 1/4 cup of water
2 eggs

For the toppings: 1/2 cup blanched almond flour, 2 tbsp coconut sugar, 1 tsp cinnamon, 3 tbsp coconut oil

What to do:
1️⃣Preheat oven to 350 F.
2️⃣Mix together cake ingredients until uniform and pour batter into a lined or pre-greased 8 x 8 baking pan. 
3️⃣In a bowl, mix together topping ingredients and crumble on top of the cake. Bake for 28-33 minutes or until a toothpick comes out clean when inserted into the center.

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