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Brunch With Better Health in Mind

Brunch is an ideal meal for April’s casual season. Mixing breakfast and lunch allows you to sleep in without missing out on either meal. Whether you get up and get out for a brunch meetup or you host one at home, be mindful to keep your mid-morning meal balanced. Common brunch foods include baked goods, sweet pastries, egg dishes, and savory toppings. While there is nothing unhealthy about the individual menu items, it is easy to surpass your saturated fat, added sugar, and salt recommendations for the day with one meal. Keep brunch simple and balanced with these tips.


Photo courtesy of Salute Italian Restaurant/Facebook

Spread Smart

Bread, bagels, toast, muffins, and pastries adorn a brunch table. For every bread choice, there are typically two or more toppings available. Butter, cream cheese, pimento cheese, nut butter, and avocado offer a savory taste but significant dietary fat. Jams, jellies, and honey provide a sweet topping with much-added sugar. Be mindful to apply spreads sparingly to avoid slathering them on when able to use a teaspoon, not a tablespoon, for eyeballing proper spread portion sizes.

Enjoy Eggs

While all eggs are equally nutritious, how you prepare them can make a heart-healthy difference. It’s hard not to love an egg when there are so many ways to prepare them. A whole egg is nutrient-dense and provides a high level of vitamins and minerals, plus protein. Frittatas, quiche, and omelets are a canvas for showcasing egg’s quality protein, plus adding a serving of vegetables. In any recipe, omit half the yolks to drastically reduce saturated fat, cholesterol, and overall calories. For example, if the recipe calls for six whole eggs, use three eggs and three egg whites. If you find you don’t have enough egg volume for your other ingredients, add an extra egg white or two, it won’t hurt. Poached, boiled, and scrambled eggs typically have less added dietary fat.

Photo courtesy of GRIT/Facebook

Bottomless Booze

Part of the brunch fun for adults is it is socially acceptable to sip on something stouter than coffee before noon. However, bottomless mimosas and bloody Mary’s will catch up with you quickly in more ways than one. The orange juice and champagne cocktail, mimosa, is around 150 calories and 15-20 grams of sugar per serving. While a bloody Mary is lower in calories and sugar than a mimosa, the average mix contains 1,500 mg of sodium per serving. Sip slowly and alternate a glass of water or unsweet tea between drinks. If you want more than one, consider switching to plain champagne.

Looking to go to brunch in Mississippi?

Here’s a list, in no particular order. There’s a brunch spot waiting for you.

  1. 1908 Provisions at Fairview Inn, Jackson, MS
  2. Anchuca Historic Mansion & Inn, Vicksburg, MS
  3. Another Broken Egg Cafe, multiple locations
  4. Babalu Tacos & Tapas, Jackson, MS
  5. Bacchus on the Beach, Pass Christian, MS
  6. Big Bad Breakfast, Florence, MS
  7. Biscuits & Blues, Natchez, MS
  8. BRAVO! Italian Restaurant & Bar, Jackson, MS
  9. The Buttercup on Second Street, Bay St Louis, MS
  10. Carriage House at Stanton Hall, Natchez, MS
  11. City Grocery, Oxford, MS
  12. Commodore Bob’s, Starkville, MS
  13. Cora’s Restaurant at White House Hotel,  Biloxi, MS
  14. Forklift, Tupelo, MS
  15. Grit, Taylor, MS
  16. Half Shell Oyster House, Flowood, MS
  17. Harbor View Cafe,  Long Beach, MS
  18. Iron Horse Grill, Jackson, MS
  19. Le Cafe Beignet, Biloxi, MS
  20. Lion Hills Club, Columbus, MS
  21. Magnolia House by Kelly English at Harrah’s Gulf Coast,  Biloxi, MS
  22. McEwen’s, Oxford, MS
  23. Oak Crest Mansion, Pass Christian, MS
  24. Magnolia Room at Old Waverly Golf Club, West Point, MS
  25. Patio 44, Hattiesburg, MS
  26. Phoenicia Gourmet, Ocean Springs, MS
  27. Rafter’s Music & Food, Oxford, MS
  28. Ravine Restaurant, Oxford, MS
  29. Restaurant Tyler, Starkville, MS
  30. Roca Restaurant & Bar, Vicksburg, MS
  31. Saint Leo, Oxford, MS
  32. Saltine, Jackson, MS
  33. Salute Italian Restaurant, Gulfport, MS
  34. Table 100, Jackson, MS
  35. The Buffet at Beau Rivage, Biloxi, MS
  36. The Castle at Dunlieth, Natchez, MS
  37. The Chimneys, Gulfport, MS
  38. The Gathering at Livingston Mercantile, Flora, MS
  39. The Manship, Jackson, MS
  40. The Strawberry Cafe, Madison, MS
  41. The Sycamore House, Bay St Louis, MS
  42. The Veranda, Starkville, MS
  43. The Vue, Natchez, MS
  44. Walnut Hills, Vicksburg, MS
  45. Weidmann’s, Meridian, MS

Did I miss one?

Comment below to share your favorite Mississippi brunch spot!

If you’re brunching at home, give this classic frittata a try!

Broccoli Frittata 



  • 4 whole eggs
  • 1 cup egg whites
  • 1 cup milk
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • 1 cup shredded or grated cheddar
  • 3 cups broccoli florets, chopped



Preheat oven to 350F. Lightly grease a 9 inch pie plate and set aside.

In a large bowl, whisk together the eggs, milk, garlic, salt and pepper until well mixed. Stir in cheese. Arrange the chopped broccoli florets on the bottom of the greased dish. Pour the egg mixture over the broccoli. Place in the preheated oven and bake uncovered for 40-45 minutes or until the center is no longer jiggly. Let cool before serving.

Leftovers? Slice and freeze in individual servings. When ready to eat pop in the microwave for 1-3 minutes, or until warm through and through.

  • Cover Photo by Michael Dagonakis on Unsplash
  • Pancake Photo from Salute Italian Restaurant Facebook Page
  • Egg Photo from Another Broken Egg Cafe Facebook Page
  • Beverage Photo from GRIT Facebook Page



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