House Calls

WIN 2018

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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Page 21 of 54

The result: A breakfast casserole made with a dozen eggs, a pound of sausage, half a package of bacon, heavy cream, cheddar cheese, and more delivers 407 calories, 624mg of sodium, and 27g of fat per serving. MAKE IT HEALTHY Breakfast Casserole A healthier way: Start by targeting the eggs, suggests Coulter. She recommends swapping half with egg whites (each yolk packs 1.5g of saturated fat). "You won't notice the omission but will save on calories and saturated fat," she notes. Next, swap heavy cream out for low-fat milk and, in lieu of white bread, use a hearty whole wheat bread to incorporate fiber. When selecting meat and cheese for your dish, focus on big flavors, which will allow you to cut back on quantity. For example, prosciutto has a smooth, salty taste that's more complex than bacon, meaning you could use less of it without skimping on flavor; opting for a sharp, nutty cheese like Gruyere can have the same effect. Finally, bulk up the meal's nutrition and fiber by adding vegetables like asparagus, spinach, leeks, peppers, onions, and mushrooms, and season the dish with spices. h o u s e c a l l s { winter 2018 } 17 Try this! What's the problem? Eating breakfast is a key part of a healthy diet: it kick-starts your metabolism and gives you energy for the day ahead. But, says Coulter, choosing a breakfast casserole laden with saturated fat, sodium, and calories can have the opposite effect, making you sluggish within hours. The common ingredients that weigh this dish down are eggs (many recipes call for a half to a whole dozen), meats such as sausage and bacon, white bread, cups of cheese, and heavy cream. And the ingredients that are typically left out of the mix—fruits, vegetables, and whole grains— make the casseroles void of the nutrients and fiber needed to keep you energized. One winning breakfast casserole combination? Spinach, roasted peppers, diced ham, and Gruyere, suggests Coulter. 27g total fat The breakfast du jour of chilly winter mornings? In the South especially, it's often breakfast casserole: the comfort food of the a.m. hours. Not only are the casseroles warm and hearty, most recipes are a breeze to prep ahead and can easily feed a crowd. Trouble is, eggs, processed meats, cheese, and white bread are common stars of the dish, a combination that can leave you craving a nap by noon. Read on for how Roper St. Francis affiliated dietitian Sarah Coulter suggests we lighten up this cool-weather favorite.

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