5 Easy Ways to Eat More Veggies for Breakfast

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Ok, who here is eating a healthy breakfast including a protein source and LOTS OF VEGETABLES?

Hello? . . . 

Anyone? . . . 

(.…crickets….)

That’s what I thought.

Out of all the nutrition counseling that I do, breakfast is by far the toughest meal. With every one of my patients and clients, I ask them what they're eating in the morning and the answers are usually the same…

Cereal.

Bagel.

Muffin.

Toast.

Granola bar.

Coffee.

Nothing.

Even with healthier versions like a smoothie, gluten free oats or eggs, there is usually something in common – no vegetables!

Somewhere along the way these oh-so-important foods have been cut out of the morning routine. Why is it normal to eat potatoes in the morning but not broccoli?

It’s just the social norm!

I also think we assume veggies will take too long to prep and cook…But they don’t have to!

Vegetables are jam-packed with nutrients and high in fiber. Things we desperately need more of in our modern diet! Breakfast is a great time to get a jump on our daily intake. And the more veggies we eat…the less we eat muffins. ☺

Here are some of my favorite ways to have VEGGIES FOR BREAKFAST. Try them out and let me know what you think!


1. Sauerkraut

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This is one of the easiest and healthiest ways to go! I’ve been eating fermented veggies with my morning eggs for years. I love the tart flavor in the morning! 

You don’t have to do any prep or cooking, and these foods are full of beneficial bacteria (probiotics) that help keep your gut healthy. In order for them to have all the good beasties still alive, you need to get a raw or unpasteurized product . . . 

Or make your own – it’s cheaper and so easy!

Sauerkraut is the most common type of fermented veggies and there are lots of types and flavors. Kim chi is another Asian-style fermented vegetable dish that’s great, especially if you’re a spice-lover!


2. Baby Spinach

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Spinach is tasty and chock-full of nutrients like IRON, VITAMIN C and VITAMIN A… among many others.

It also cooks super quickly, so it really doesn’t add any extra time onto your breakfast cooking time…

Here’re a few of my favorite ways to use it:

  • Throw a handful in scrambled eggs.

  • Sprinkle it with olive oil, red wine vinegar, salt, pepper and garlic powder for a super speedy and healthy salad.

  • Quick sautée it on low heat with some olive oil and garlic (fresh or powdered) to make a breakfast side dish.

  • Freeze it and then include in your favorite fruit smoothie – you won’t notice any change in flavor!

Have it pre-washed in your fridge to make it even more quick and convenient!


3. Dinner Leftovers

Photo by  Brooke Lark  on  Unsplash

The key here is to remember to make EXTRA VEGGIES THE NIGHT BEFORE so that all you have to do the next morning is reheat. I make it extra easy by storing them in the fridge in the same pan I will use to reheat the next morning…less dishes to wash that way too. ☺

Once you get used to eating things for breakfast that you always thought were dinner foods, you’ll find you have lots more tasty options!

 


4. Ants On A Log

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Remember these? They’re not just for kids! Celery is a great source of potassium and vitamin K, and it helps to stimulate digestion. So rather than lathering your peanut butter on a piece of bread, use celery sticks! Ants (raisins) are optional!

Here’re a few fun variations:

  • Almond butter with fresh blueberries

  • Cashew butter with dried cranberries

  • Macadamia nut butter with shredded coconut

 


5. Breakfast Salad

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Just what it sounds like – salad for breakfast! Use mixed greens, arugula, kale, spinach or a combo. Find a bottled dressing you like, or make your own and stick it in a jar in the fridge. Then prep is even quicker!

Check out this 2 ingredient dressing below! I could not believe how tasty just 2 ingredients could be when I discovered it…

2 Second 2 Ingredient Dressing:

  • Unrefined cold-pressed sesame oil

  • Ume plum vinegar

That’s all you need! Play with your ratios. Careful with the ume plum vinegar – start with just a few drops – it’s very salty!

Voila! More veggies for breakfast.

What's your favorite way to eat vegetables for breakfast? I'd love to know below!

Amanda Verdery Young