Insider’s Viewpoint: Start Your Morning with Vegetables!
Many people find it natural to fit fruits into their breakfast routines, but finding a place for vegetables early in the morning can be challenging. Because let’s face it, a side of broccoli isn’t exactly the most appealing accompaniment to a bowl of oatmeal. But a breakfast that includes vegetables will help you get the most nutrition out of your mornings. Try these breakfast ideas …
4 Veggie-Filled Breakfast Ideas
- Eggs. Whether scrambled or hardboiled, there is always room for vegetables when eggs are on the menu. When scrambling eggs, try tossing some frozen veggies in the pan before adding your eggs; this is a simple way to add nutrition without requiring a lot of preparation time. A good way to add veggies to a hardboiled egg is to make a quick egg salad. By combining your chopped, hardboiled egg with a little bit of guacamole, mustard, and diced bell peppers and tomatoes, you have created a nutritious breakfast that you could enjoy alone or on a piece of toast.
- Smoothies. Smoothies are a fabulous way to get in a serving or two of vegetables first thing in the morning without spending a lot of time cooking. Choosing mild vegetables that won’t dominate the flavor profile is the key to a delicious smoothie. Some examples include cucumber, spinach, celery, or carrots. These veggies won’t predominate over other ingredients you may choose such as frozen berries, oranges, or a banana, but they will definitely add an extra nutrient kick to your favorite breakfast beverage.
- Breakfast Hash. The steps to a breakfast hash are simple: choose vegetables and caramelize in a skillet. You can also add meats or top with an egg if desired. Some ideal vegetables to include in a hash are finely diced potatoes or sweet potatoes, onions, and mushrooms, but the possibilities are endless. Canned vegetables such as corn, beans, or asparagus are also great, effortless additions to any breakfast hash. Make sure to spice it up with your favorite herbs and seasonings.
- Breakfast Sandwich. Starting your day off with a breakfast sandwich is another trouble-free method to pack in the veggies. Spread some avocado on 100% whole grain bread or English muffins, add sliced tomatoes, fresh greens, and an over-easy egg for a savory and wholesome breakfast. If you find yourself getting bored with the breakfast sandwich, you could easily switch it up by substituting the bread with a tortilla, and dipping it into salsa for some added flavor.
- 5 cups diced sweet potatoes (about a ½-inch dice)
- 4 cups diced zucchini
- 1 cup chopped onion
- 1 red bell pepper, chopped
- 6 large eggs
- Black pepper to taste
- Preheat oven to 400° F.
- On medium-high heat and carefully place the diced sweet potatoes in 2 Tbsp hot vegetable oil. Cook the sweet potatoes without stirring until the bottom of the cubes start to turn golden brown. Stir and cook until the cubes just start to soften.
- Increase heat to high and add the zucchini, onion, and bell pepper to the skillet. Cook until the vegetables are just starting to soften.
- Remove from heat.
- Make 6 wells in the potato and veggie mixture; break one egg into each well.
- Place skillet in the oven and bake for 9-14 minutes, or until the eggs are set. Serve immediately.
Alyson Fendrick RD LD CPT