Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose and provides other essential nutrients to keep your energy levels up throughout the day.
If you’re trying to pack more vegetables into your daily eating routine, then you certainly shouldn’t overlook breakfast.
There are many opportunities to enjoy vegetables at your breakfast table, from the venerable ‘egg-on-pick-your-vegie’ to vegetable scrambles full of tomatoes and zucchini.
Instead of eating a bowl of packaged, processed cereal, or eggs and toast, or even nothing at all, try out the tips below to learn how to incorporate vegies into a healthy breakfast.
Make a vegetable scramble for breakfast. A vegie scramble is a simple dish made by sautéing vegetables in a shallow pan and then adding beaten eggs over them to hold the dish together. Begin by adding any vegetables you like, including onions, garlic, capsicum, tomatoes, zucchini, broccoli, mushrooms, asparagus, or spinach. Once the vegies are cooked down, pour 1 or 2 beaten eggs over the top and allow it to cook through.
Serve raw vegetables alongside your breakfast. One way to incorporate more vegies into any meal is to serve a plate of fresh cut vegetables alongside the main course. Cucumbers, carrots, celery, and cherry tomatoes are all easy to munch in their raw form, and can complement a breakfast as well as any other meal.
Breakfast on the go. Pre-cook a batch of savoury muffins, for example with carrot, onion, zucchini and cheese – grab one for breakfast on the run.
Top your toast with vegetables. When it comes to breakfast toast, butter and jam are the undisputed (but not-so-healthy) favourites for toppings. Instead, try topping your toast with some fresh or cooked vegetables, including spinach, basil and tomato. Avocados are another topping choice that can even rival the creaminess of butter or margarine.
After something a bit different? Make an egg ring out of capsicum, add a slice of tomato inside and crack in an egg. They look and taste great.
Drink a vegetable juice with your breakfast. Orange juice and other fruit juices are mainstays at the breakfast table, but these can contain a high amount of sugar. You can easily drink your vegetables as well! If you don’t feel like juicing your own fresh vegies at home, there are many bottled vegetable mixes that you can buy at the supermarket. Remember to check the nutrition label however, as some of these vegetable juices can contain extremely high amounts of salt.
Incorporate shredded veggies into fritters and pancakes. Some vegetables, including carrots, zucchini, and sweet potatoes, can be marvellously incorporated into fritters, pancakes, or other pan-fried dishes. Shred or puree the vegetables in a food processor, and add them to the batter before cooking.