Healthy Brunch Menu

Yesterday I hosted the first of what will soon be a BBC regular; a Nutrition Brunch & Learn.

It was a nice morning, I led a special 9am Booty Boot Camp workout and then we did a quick setup and all sat down to a simple yet delicious brunch while I threw out some facts and tips and answered questions about nutrition and fat loss. I already can’t wait for the next one!

A lot of what I informed the ladies about came from the new Detoxify Your Fat Program Some very powerful info about the SCIENCE of weight/fat loss and how hormones affect your progress and super simple ways to combat it. Some of this I have been teaching for a long time but it was nice to see the scientific back up in easy to understand langue. If you have been having problems making progress on your goals then you’ll want to check it out. Detoxify Your Fat Program

I also want to share a few of the recipes from the brunch cause they make great healthy choices for everyday too. And they were all so easy.

Spinach n Sausage Mini Quiches

Booty Boot Camp brunch recipe

TIP: You can make a batch and freeze then pull out two at night to thaw and heat up in the morning with oatmeal, toast or some other starchy carb)

8 ounces turkey Italian sausage, (removed casing and crumbled into small pieces)

1 teaspoon olive oil

8 ounces frozen spinach (drained)

¼ cup sliced scallions

¼ cup shredded Swiss chess

1 teaspoon ground pepper

5 eggs

3 egg whites

1 cup 1% milk


1. Preheat oven 325. Coat a nonstick muffin pan with cooking spray

2. Heat a large nonstick skillet over medium high heat. Add sausage and cook until golden brown (6-8 minutes) transfer to a bowl to cool Add oil to the pan and cook spinach and green onions for 3-5 minutes.

3. Transfer to the bowl with the sausage. Let cool for 5 minutes the stir in cheese and pepper.

4. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly amount the prepared muffin cups ( I had used the ¼ cup measuring cup ) Sprinkle a heaping tablespoon of the sausage mixture into each cup.

5. Bake until the tops are just beginning to brown 25 minutes ..( Let cool on a wire rack for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto the rack. Turn upright and let cool completely.

Nutrition information per serving: Calories 142, Fat 10g, Carbs 2.3g, Protein 10g (got this recipe from a client, not sure where she got it)

Smoked Salmon Canapés

Tip: Great hor d’oeuvres to bring to a party

Booty Boot Camp Brunch recipe

¼ cup finely chopped green onions

¼ tsp dried whole dill weed

1/8 tsp ground white pepper

¼ fat-free cream cheese, softened

1 tsp fat-free milk

16 party slices (1-1/2” square) pumpernickel bread, toasted

4-oz package thinly sliced smoked salmon


Combine first five ingredients in a small bowl, mixing well. Spread 1 teaspoon cream cheese mixture on each slice of bread. Top with a thin slice of salmon. Makes 16 canapés. Per Canapé:  37 calories, 3 g protein, 4 g carbs, 1 g fat (recipe from a super old edition of Muscle & Fitness Hers magazine)


Sweet Potato & Apple Casserole

Booty Boot Camp recipe

TIP: This is a great no-added sugar dessert!

2 Medium sweet potatoes

1-1/2 tbsp unsalted butter (see notes below)

1 tsp ground cinnamon

¼ tsp ginger

1/8 tsp allspice

3 Granny Smith apples, peeled, cored and cut into ½ inch rings

2 Tbsp maple syrup


1. Trim the ends of the cooked sweet potatoes (see below for how to cook) and slice into 1/2 –inch rounds.

2. Mix together the cinnamon, ginger and allspice.

3. Butter a small casserole dish (3-1/2 qt) with half the butter (I used cooking spray). Make 1 layer of apples, top with 1-layer of sweet potatoes and top with another layer of apples. Sprinkle half the spice mixture over the 3 layers. Drizzle with half the maple syrup. Top with another layer of sweet potato and top with a layer of apples. Sprinkle the rest of the spice mixture on top and the other half of the syrup. Dot with the rest of the butter (I did not).

4. Cover and bake for 45 minutes or until all is very tender, about 45 minutes.

6 servings. Nutrition per serving: 111 calories, 1g protein (recipe from nov/dec ’09 Fitness magazine)

Enjoy the recipes. And don’t forget to check out Detoxify Your Fat Program