Tag Archives: breakfast

Veggies For Breakfast? Yep! Here are 5 Ways to Incorporate Them

 Think about what you ate for breakfast this morning. Was your plate filled with colorful veggies? Most likely your answer would be no. You’re not alone.

The percentage of Americans who eat the recommended daily servings of vegetables is shockingly low and continues to decline. In fact, according to the Centers for Disease Control and Prevention (CDC), only 26.3% of adults in the United States eat vegetables three or more times per day. Oh, and that serving of vegetables can include a tiny piece of lettuce served on a hamburger. It’s an embarrassment that a wilted sliver of iceberg lettuce counts in that statistic.

However, hope is not lost. One way to ensure that you’re meeting the recommended 2 1/2 cups a day is by adding a variety of veggies to your breakfast. Start each day off right by adding a fun twist to your most important meal.


1. Veggies & Eggs

Vegetables and eggs go together like peas in a pod (Hey, throw some peas into that omelet!). Because eggs are a typical inclusion of the all-American breakfast meal, bulk up your plate but not your waistline by adding in some colorful vegetables. Make an omelet with some chopped mushrooms, bell peppers, spinach, onions, tomatoes or zucchini. If you’re too busy to chop up vegetables, simply top your eggs with some chunky salsa and sliced avocado. The possibilities are endless. You can make the baked egg dish, frittata, and include cauliflower, broccoli or other hearty veggies. Make a big batch and slice it into individual portions to dole out later when you need a quick breakfast option. The addition of veggies will provide fiber, which slows digestion and help keep you full for longer.

2. Top That Tasty Tortilla

Take your basic whole-wheat or corn tortillas and bombard them with flavor and nutrients by filling them with lean protein and flavorful vegetables. Assemble a Southwestern-inspired veggie quesadilla by spreading on some fat-free refried beans, adding chopped tomatoes, onions and bell peppers and topping with reduced-fat cheddar cheese (shredded). Make it melty by microwaving it for about 30 seconds or grilling it in the skillet until it’s gooey. Another idea is to top a whole-grain tortilla with eggs that you scrambled up with your favorite vegetables. Or, try this protein- and veggie-packed wrap: spread on some low-fat cottage cheese or hummus and add cabbage, chopped bell peppers, shredded carrots, or any other colorful veggie.

3. Substitute in Supper Staples

Who says breakfast has to consist of typical breakfast foods? Ignore the notion that breakfast should be comprised of cereal and milk or limited to eggs, toast and bacon. Throw together a quick, veggie-packed sandwich or wrap by adding slices of cucumber, tomato, bell peppers, jicama or cabbage. Vegetable soup with reduced-fat cheese or a salad topped with roasted turkey, chicken, tuna or cooked beans makes for a healthy, well-balanced breakfast that will keep you full all morning.

4. Great Greens

Quickly saute up some greens (collards, kale, spinach, etc.) and you’ve got a veggie-packed start to your busy day. Top your sauteed greens with a poached egg, a little vinegar and oil dressing, and some finely shredded Parmesan cheese for a tasty, nutrient-rich breakfast. Add cooked quinoa and scrambled tofu to your greens for a fast, filling meal. Add some baked sweet potato chunks, asparagus or beets and chicken or turkey sausage to your greens for a hunger-killing hash.

5. Sensational Veggie-Packed Smoothies

People love smoothies for breakfast, but veggies aren’t typically a go-to smoothie staple. However, adding some spinach, kale, celery, cucumber, cooked carrots or butternut squash will help you reach your daily vegetable goal. I promise, if you blend it with some fruit, it’ll taste delicious.

Which is the best breakfast?

New study sheds light on the meaning of “the most important meal of the day”

Some say that breakfast is the most important meal of the day , so it should be varied and plentiful . According to others, however, it is best if breakfast is limited to the minimum , if not completely omitted.

Where is the truth?

A new study published in the journal Nutrition Journal, sheds light on the issue. Researchers from the Centre for nutritional medicine Else – Kryuner – Fryusenius in Munich conducted a study on 300 volunteers who had to watch what they eat for a period and how much food you consume each day.


Participants were asked to breakfast sometimes stable, sometimes eat a little something , in some days to completely skip breakfast .

The survey results show that most of the people take the same amount of food for lunch and dinner , regardless of how rich was their breakfast . This means that a large snack , which is an average of the average of 400 kcal energy in light of the morning meal , increasing the amount of the daily energy intake per day with the same number of calories.


The only slight difference between the smallest and largest breakfast lies in the fact that after a heavy meal in the morning people tend to miss Snacks between breakfast and lunch . This is not enough to compensate for the extra calories already made .

So the German specialists suggest that the findings of previous studies that suggest that hearty breakfast reduces daily calories are wrong , as they have been taken into account only the ratio of calories taken in the morning to the total number of calories per day.

Scientists concluded that this ratio varies most in people who eat less during the day. Otherwise they would be proportional breakfast without necessarily larger.

So everyone who wants to lose weight through a hearty breakfast in the morning , you should reduce the amount of calories taken in the rest of the day , the study authors concluded .