Fresh & Healthy Easter Brunch from The Wellness Kitchen
Spring celebrations date back thousands of years to the ancient Spring Equinox, the changing of seasons from darkness to light, renewal and rebirth. For agriculture it has always symbolized a time for planting new crops. “This Wellness Kitchen Easter menu celebrates all the bounty of local spring produce,” says Paulette Lambert, RD, CDE. “These delightful brunch recipes feature the freshest local produce and promote an awakening for your health.”
Easter Brunch Menu
- Super Green Soup
- Arugula Salad with Strawberries and Mint
- Spring Leeks and Potato Frittata
- Blueberry Cornflake Muffins
- Crab Cakes with Mango Salsa
*Recipes attached below
These recipes include the freshest of ingredients packed with superfoods to aid in your health and reduce inflammation (very important during COVID).
Packed full of seasonal fruits, this menu is high in fiber and antioxidants aiding in digestion and weight loss.
Don’t Skip the Veggies
The Arugula Salad is nutrient-rich and low in calories! Arugula provides an excellent source of folate, vitamins A and C, and over 100% of your daily vitamin K needs (in just 3 cups). This serving also supplies a good source of calcium, magnesium and manganese.
Both the Spring Frittata and the Super Green Soup feature leeks which are also a superfood high in flavonoids and Vitamins A, E, K and fiber.
Eat the Garnish
Adding garnish such as mint is not only appealing to the eye, but also has several side benefits. It enhances food with a burst of cool flavor and an added dose of vitamins, calcium, and antioxidants. It also aids in digestion and leaves you with fresh minty breath!
Don’t Forget the Fish
The Crab Cakes are high in Omega 3’s and low in mercury which are a great choice of seafood. Omega 3 fatty acids also reduce inflammation, enhance the function of your immune system and lower your risk of certain types of cancer.
So whether you plan to celebrate safely at home with our Easter Menu, or decide to venture out to newly re-opened Coin & Candor Restaurant, be sure to frequent your neighborhood Farm-to-Table restaurants. Not only will it support your local economy but your health and waistline too!
Super Greens Soup
- 1 Tbsp. olive oil
- ½ white onion, chopped
- 2 leeks, thoroughly washed and chopped
- 2 stalks celery, diced
- 2 tsp. garlic
- 2 medium Yukon (1lb.) gold potatoes, diced
- 1 qt. reduced sodium, fat-free, organic chicken broth
- Bouquet garni (4 sprigs thyme, 4 sprigs parsley, 1 bay leaf tied with kitchen string)
- 3 bunches watercress or spinach OR 3 x 6 oz. bags
- Sea salt
- Freshly ground black pepper
- ¼ cup nonfat Greek yogurt, for garnish
- In large soup pot, over medium heat, add the olive oil.
- Add onion, leeks, celery and garlic, Sauté until translucent, about 5 minutes. Add potatoes and sauté 3 minutes.
- Add chicken broth and bouquet garni. Bring to a boil and then reduce heat to simmer and cook until vegetables are fork tender about 20 minutes.
- Turn off the heat and remove the bouquet garni.
- Add the watercress until just wilted.
- Puree soup in batches in blender or blend with immersion blender. Return soup to pot and reheat. Season with salt and pepper to taste.
- To serve; ladle soup into serving bowls and top each bowl with spoonful of yogurt.
Arugula Salad with Strawberries and Mint
- 2 tsp. grainy mustard
- 1 tsp. honey
- 1 shallot, minced
- 3 Tbsp. apple cider vinegar
- 1 Tbsp. extra-virgin olive oil
- Coarse salt and ground pepper
- Whisk together the mustard, honey, shallot and vinegar until well combined.
- Whisk in the oil until thickened; season with salt and pepper.
- 1/3 cup almonds, coarsely chopped
- 1 cup of strawberries
- 6 cups baby arugula, washed and dried
- 1/4 cup fresh mint leaves, finely chopped
- 1/3 cup feta, crumbled
- In a small sauté pan over medium heat, toast the almonds, stirring frequently until crisp; about 5 minutes.
- Place berries, arugula, and mint in a large bowl. Toss with dressing
- Garnish with almonds and feta cheese
Spring Leeks and Potato Frittata
- 12 oz. Yukon Gold potatoes, unpeeled, cut in quarters and sliced very thinly
- 1 Tbsp. olive oil
- 2 leeks, washed and trimmed, white parts only, sliced very thinly
- 4 eggs plus 6 egg whites or 1 cup of egg substitute
- 1/2 cup feta cheese (or other low fat cheese)
- 1/2 tsp sea salt
- Fresh black pepper
- 2 Tbsp. fresh parsley, finely chopped
- Place potatoes in microwave dish with 2 Tbsp. water and cover. Microwave for 4 minutes until potatoes are just tender. Drain well.
- Spray a 10 inch sauté pan heavily with organic olive oil spray. Place sauté pan over medium-low heat, add olive oil.
- Add leeks and sauté for 3-4 minutes until soft. Add sliced potato and sauté for 3 minutes.
- Beat eggs plus egg whites, salt, and pepper in small bowl. Pour over vegetable mixture. Cook for 2 minutes and then place in oven for 6-8 minutes, until egg is set.
- Sprinkle top with feta cheese and fresh parsley.
- Cut into wedges and place on serving platter or plates.
Blueberry Cornflake Muffins
- 1 cup organic cornflakes
- ¼ cup sugar
- 3 Tbsp. no Trans-fat margarine at room temperature
- 1 cup all purpose flour
- ½ cup whole wheat pastry flour
- 1 1/2 tsp. baking powder
- ¼ tsp. baking soda
- 1/4 tsp. salt
- 6 Tbsp. non trans-fat margarine, at room temperature
- ¾ cup organic, plain non-fat yogurt
- ½ cup granulated sugar
- 1 large egg, at room temperature
- 2 tsp. vanilla extract
- 1 cup blueberries or unthawed frozen blueberries
- Zest of one lemon
- Preheat oven to 350° F.
- Line 12 muffin cups with paper or foil liners or spray muffin tins with cooking spray.
- To make the crumb topping, in a medium bowl, combine the cornflakes and sugar. Stir in the softened margarine, then pinch the mixture until it forms pea-size clumps. (Cornflakes will be slightly crushed). Set aside.
- For the muffins, in a medium bowl, whisk the flour, baking powder, baking soda and salt. Reserve ¼ cup of mixture. In a small bowl, coat the blueberries evenly with the reserved flour mixture and set aside.
- In a large bowl, cream sugar and butter on medium-high speed until mixture is smooth, about 2 minutes. Add yogurt, egg, vanilla and lemon zest. Beat on medium-low speed until smooth, about 30 seconds.
- Add flour mixture to wet mixture and mix on low speed until just combined, about 15 seconds. Gently fold blueberries into the batter
- Spoon the batter into 12 of the cups, filling them ⅔ full. Sprinkle the crumb topping on top of each one and bake for about 28 minutes or until the muffins are golden and a toothpick inserted in the center comes out with a few moist crumbs attached.
Crab Cakes with Mango Salsa
- 1 Tbsp. olive oil
- ⅓ cup red onion, finely chopped
- ⅓ cup celery, finely chopped
- ⅓ cup red bell pepper, finely diced
- ¼ cup parsley, chopped
- 1 Tbsp. capers
- ¼ tsp. Tabasco sauce (4 drops)
- ½ tsp. Worcestershire sauce
- 1 ½ tsp. Old Bay seasoning
- ½ tsp. kosher salt
- ½ tsp. freshly ground black pepper
- 1 lb. lump crab meat
- ½ cup whole grain panko crumbs (Japanese bread crumbs)
- ¼ cup lite mayonnaise
- 1 tsp. Dijon mustard
- 1 egg or 2 egg whites
- 1 mango, ¼ inch dice
- 1 vine-ripe tomato, ¼ inch dice
- 2 green onions, slice thinly
- 1 tsp. jalapeno, minced
- Juice of 1 lime
- ½ tsp. sea salt
If fresh lump crab meat is not available, use a 1lb. can of pasteurized lump crab found in the fresh fish section of your market or at large wholesale warehouse stores. Frozen crab meat is too wet and mushy to produce a really good crab cake.
- In large sauté pan, heat 1 Tbsp. olive oil. Sauté red onion, celery, red pepper, parsley, capers, Tabasco, Worcestershire, Old Bay, salt, and pepper. Cook until vegetables are soft, 5-7 minutes. Set aside to cool for 10 minutes.
- Flake the crab into a large bowl with fork, do not mash. Add panko, mayonnaise, mustard, egg substitute and toss lightly. Add vegetables and mix well. Cover and chill for 10 minutes.
- Shape into 1-2 oz. patties.
- In large sauté pan, heat 1 Tbsp. olive oil over medium-high heat. Sauté patties until golden, about 3-4 minutes on each side. Keep warm in a 250° F oven until ready to serve.
- To serve: place baby greens on platter, arrange crab cakes and drizzle with salsa.
- Combine diced mango, tomato, sliced green onions, minced jalapeño, juice of lime, and salt. Cover and refrigerate until ready to use.