Vegetables diet breakfast
When it comes to soups, salads, stews, sandwiches, casseroles, pasta and pizza, you can find an abundance of veggies used to add flavor, crunch, and necessary nutrients. But the one place you may not find your fill of vegetables is in breakfast foods. With the average American only getting about two servings of veggies each day, that morning meal is a crucial place to make sure you’re meeting your veggie mark. Here are some mouth-watering ways to get vegetables in your breakfast each day.
Green smoothies have risen in popularity ever since celebrity health fanatics like Dr. Oz have started touting their benefits. Aside from their fame appeal, green smoothies really are good! Dark leafy greens, which are high in vitamin A, can easily be blended in fruit smoothies as a way to pack more nutrients in to your breakfast beverage. Your drink will be green but it won’t taste like you’re drinking a salad – I promise! Leafy greens aren’t the only smoothie-worthy veggies; carrots will lend a mild sweet flavor to your smoothie, and so will a scoop of canned pumpkin.
If you’re making an egg or tofu scramble for breakfast, why not add some sautéed veggies? Their crunch and color will appeal to your eyes and taste buds. Scrambles are a great place to use up leftover vegetables from last night’s dinner, and you can toss in some fresh herbs for a flavor and antioxidant punch. Take your scramble to go by rolling it up into a breakfast burrito.
Muffins can be made healthier by cramming them with shredded carrots or zucchini. Not convinced? Think carrot cake and zucchini bread. With some simple recipe modifications, you can enjoy veggies in a sweet treat. This zucchini bread can easily be divided into muffin tins for a breakfast on-the-go.
Kick off your weekend with a pumpkin pancake breakfast. Add a generous 1/3 cup scoop of canned pumpkin to your pancake batter and a dash of cinnamon and nutmeg. You’ll have pancakes that taste like pumpkin pie with a boost of fiber and vitamin A.
Sweet Potato Hash
Just like the veggie scramble, hashes are a great place to use up leftover vegetables. Keep the skin on your potatoes to retain most of the fiber, which fills you up without filling you out. You can add a squeeze of hot sauce to this Sweet Potato Hash if you like a little heat.
TELL US: What’s your favorite way to get vegetables in to breakfast?
Janel Ovrut, MS RD LDN, loves experimenting with vegetarian and vegan cooking. Read her food blog, Eat Well with Janel, and follow her on Twitter @DietitianJanel. Catch up on her previous posts here.
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I am looking for a good balanced vegetarian diet2006-04-26 16:15:38 by iliveforfood
I want to plan my lunch and dinner for the week. I am vegetarian, but eat eggs too. My breakfast is normally cereal or two slices of wheat bread.
Monday Lunch - Rice(1 cup),spinach with black eyed beans
MOnday Dinner - Whole wheat tortilla and vegetable
Tue lunch - Rice, Brocolli,garbanzo beans
Dinner - Vegetable Soup,Whole wheat pasta
Wed Lunch - Rice and lentils
Dinner - Boiled Vermicilli sauted with vegetables
Thur - Whole Wheat tortilla stuffed with veggies and beans
Dinner - Soup and salad
Friday Lunch - rice and curry
Dinner - Sandwich
Vegetables for Breakfast?2013-08-29 15:25:09 by -
I am on low starch diet - Dr tells me vegetables should comprise of for more than 50% of my meal.
As it is I take Oats and Waffle (frozen from Costco for weekends).
I appreciate some tips so that it will have more vegetables for b'fast and a different food for the weekends (don't want it to be same b'fast 7 days a week).
Dietary staples2007-07-18 13:45:56 by Taamar
The traditional japanese rice-based diet is:
Breakfast: rice and dashi (light fish broth)
lunch: rice and Miso (fermented soy paste)
dinner: rice and pickled vegetables, maybe a small amount of fish or an egg.
more than 90% of the diet is carbs, but the rice in this diet is brown rice. It's a perfectly healthy way to eat, if a little boring. You could survive quite well on nothing but brown rice if you had to.