Vegetables are an important source of vitamins and minerals including potassium, folate, vitamin A, vitamin C and dietary fiber. When part of an overall healthy diet, these nutrients as well as other nutrients found in vegetables may reduce risk of heart disease, may protect against some forms of cancer and can help keep bowel movements regular.
Finding ways to get the recommended amount of vegetables (2 ½ to 3 cups per day for adults) can be a challenge. This can be even more difficult if you are trying to squeeze in all your veggies into lunch and dinner. Snacking on vegetables is a great way to hit the recommended amount but may not always be what you are wanting and craving. That is why adding vegetables to your breakfast is a great way to increase your vegetable consumption. Incorporating vegetables into your breakfast will allow you to start your day off right and help you reach your recommended servings for the day.
Here are some ways to incorporate more vegetables into breakfast:
- Veggie scrambles - Start by heating up a small amount of oil in a frying pan and add your favorite vegetables, seasoning with spices or herbs. Set aside your cooked vegetables and scramble your eggs in the same pan. Mix together and enjoy! Note: you can also add the eggs in with the vegetables, but they will become coated with cooked eggs, which may not be to some people’s liking.
- Vegetable hash - Sweet potatoes make a great breakfast hash and are packed full of vitamins and minerals. To reduce cook time, cut into tiny cubes (about ¼ inch). Season with rosemary.
- Breakfast tacos - Breakfast tacos are a great way to repurpose your Taco Tuesday leftovers! Try making a breakfast taco with black beans seasoned with cumin and chili powder, sautéed onions and bell peppers seasoned with oregano, scrambled eggs, diced tomatoes or store-bought salsa, and a few slices of avocado.
- Rice, eggs and sauteed vegetables - Rice can be used in many ways and makes a great base for dishes. Adding a fried egg to rice is wonderful because the rice soaks up the runny yolk. You can add sauteed mushrooms, tomatoes (especially when they are in season) and a green like spinach or arugula.
- Toast with toppings - Avocado toast is great but have you tried adding sautéed swiss chard or asparagus on top? What about roasted broccoli or radishes? These are great additions to avocado toast and would work for hummus toast as well!