How-To: Veggies For Breakfast

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breakfast That breakfast looks mighty good, doesn’t it?  Minus the sausage patties, I’d have to agree whole-heartedly.  A delicious carbohydrate filled breakfast topped with butter.  Mmmmm just thinking about that makes me want a short stack!  But unfortunately we all know that this breakfast probably isn’t the healthiest choice.  Not only the size of it, but it’s sorta lacking some of that “healthy stuff,” isn’t it?  A piece of fruit maybe?  Some veggies?

Breakfast doesn’t have to be solely a carbohydrate and protein meal.  Adding fruit to your breakfast is easy and healthy – sliced bananas tossed in your cereal or blueberries in your yogurt.  Even a cup of OJ counts.  But adding vegetables to your AM meal can be a little more difficult.  Most of the time we rely on lunch and dinner to get in those required servings of veggies.  But leaving it up to 2 meals doesn’t really cut it.  As adults we need about…wait how many servings of vegetables a day???  Do you know?  Yup its 5-9 servings of vegetables a day.  Yes 5-9… and no that’s not tablespoons.   It’s 5-9 half cup servings (up that to 1 cup if they’re raw veggies) of veggies or about 3 cups total EVERY day.

Yea, I know…it’s a lot.  And I’ll admit it, I don’t even eat 5-9 servings of vegetables a day.  Even as a vegetarian I don’t always meet those guidelines.  There are times when I’m traveling, in a hurry or just feel like eating a huge bowl of pasta sans the veggies.   In those cases that 5-9 servings doesn’t happen for me.   But that’s where breakfast comes in.  It provides the perfect opportunity to throw in a whole host of vegetables.  That’s one serving down and only 4-8 to go.

SundriedTomatoWrap

So to help myself and anyone else trying to eat those 3 cups of veggies everyday, I’ve come up with some simple tips and very yummy recipes all focused on veggies at breakfast.  Here’s what I got:

  • Buy frozen bags of mixed veggies – like a pepper and onion mix – and throw a handful in the microwave for a few seconds.  Then you can toss them right into scrambled eggs.  On the same note – I make my own “frozen veggies” by sautéing up some onions, spinach and peppers and freezing it in ice-cube trays.  That way I have pre-portioned veggies for my morning eggs!
  • Smoothies – If you’re into smoothies or morning juices (I personally would rather chew my food), adding a handful of spinach, kale or sweet carrots is an easy way to incorporate more veggies.  And no, the spinach and kale adds no flavor – just a funky green color.
  • Make it Mexican.  One of the best breakfasts I’ve made is a wrap with scrambled eggs, 1/4 cup salsa and 1/4 of an avocado topped with some cheese!  Awesome!  The salsa and avocado – you’d never even think it’s all a bunch of veggies.
  • Here are 3 recipes I eat on a regular basis that all have 1 serving of veggies.  All of these are great make-ahead recipes so try some out this weekend!

Now there aren’t any more excuses for a breakfast without vegetables.  I hope you enjoy these recipes and think about incorporating some of my tips into your breakfast routine!  If you come up with any other good veggie-filled breakfast recipes – let me know.  I always love hearing about new recipes!

 

2 Comments

  1. Kiersten @ Oh My Veggies

    January 18, 2013 at 5:16 pm

    I’m working on a breakfast wrap recipe with veggies in it! I always think of fruit for breakfast, but I neglect the veggies, so I’m trying to remedy that. 🙂

    • mewinebrenner

      January 18, 2013 at 7:09 pm

      I love breakfast wraps! You’ll hafta let me know when you post the recipe – always looking for ways to change things up!

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