Give your morning meal a fresh twist by adding seasonal vegetables to breakfast sandwiches, pancakes, eggs, and more. By: Serena Ball, MS, RD
August 24, 2012
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Starting the Day Off Right
Adding a serving of vegetables first thing in the morning can help you reach the recommended 2 ½ cups per day as well as jumpstart your day with a boost of nutrients. These colorful breakfast options are also packed with protein and carbs for extra energy. As a bonus, many of them are great for portable meals to fuel folks on the run. Take this breakfast tortilla to the left; scrambled eggs, avocado, and a little salsa makes it a quick and simple on-the-go breakfast option.
2 of 7Photo: Randy Mayor
Corn flakes are good but corn kernels are whole-grain and can really help you reach your veggie goals. Try these corny concoctions:
1. Add frozen corn kernels to waffle, cornbread, or pancake batter.
2. Look out for corn English muffins in grocery stores. Top with peanut butter or make a mini sandwich with egg, tomato, and a slice of provolone cheese.
3. Try making a mini Southwestern omelet with leftover corn. Crack one egg in a pan; add corn, salsa, and avocado.
4. Make delicious muffins or cornbread ahead of time.
3 of 7Photo: Becky Luigart-Stayner
Veggies’ Best Friend
Packed with protein and low in calories, eggs and veggies can work hand-in-hand. Cooking veggies in eggs make them delectably tender. Here are some egg ideas to make your breakfast nutritious and tasty:
1. Finely chop spinach and add to scrambled eggs as they cook. Sprinkle in cheddar cheese and use as the filling for a small bagel sandwich.
2. Hardboiled eggs pair deliciously with sliced tomatoes. Try on top of crunchy toast.
3. Sauté a skillet full of onions, broccoli, shredded potatoes, or almost any veggie until tender; top with an egg and cover pan until egg is cooked.
4. Create your own frittata or try this one to the left.
4 of 7Photo: Randy Mayor
Tortilla 3 Ways
Corn or soft whole wheat tortillas can be filled with endless combinations of spreads and veggies. Here are 3 ideas to get your started:
1. Smear a tortilla with bean dip then add chopped or sliced tomatoes and shredded low-fat cheese. Warm the burrito in the microwave for 30 seconds or until the cheese melts.
2. Layer a tortilla with avocado and Canadian bacon slices then top with fresh spinach.
3. Whisk an egg with a tablespoon of milk and microwave for 45 seconds on 60% power; place on tortilla and top with tomato and bell pepper slices.
4. Spice up your morning with this delicous breakfast taco recipe.
5 of 7Photo: John Autry
Stash a protein-packed dip like Greek yogurt or peanut butter in the office fridge or your desk drawer for those days when you just don’t have time for breakfast. The combination of fiber-filled veggies and satiating dips will help you stay away from the break room pastry platter. Here are three quick-dipping ideas:
1. Pack peanut butter in a small container then dip with a mix of celery sticks, cucumbers, and apple slices.
2. Mix plain Greek yogurt with a drizzle of honey as a dip with carrots and whole-grain pretzel sticks.
3. Hummus can be a wonderful dip for sliced fruit and veggies anytime of the day.
4. Try your hand at making your own dip, like this savory recipe.
6 of 7Photo: Randy Mayor
Chocked full of tomatoes, onions, and bell peppers, salsa has about 35 calories per half-cup serving. Try something a little spicy to wake you up when you’re dragging in the morning. These three are great ideas:
1. Scoop salsa onto an English muffin topped with avocado and turkey bacon to make a hearty breakfast sandwich.
2. Sunny side up, scrambled, or hardboiled eggs and salsa are a classic combo.
3. Pile salsa on a breakfast burrito or leftover pizza.
4. Stack beans, cheese, veggies, and salsa like in this fast recipe.
7 of 7Photo: John Autry
Lunch for Breakfast
Who says a power lunch can’t be a powerful breakfast? Big appetites can be satisfied by one of these hearty lunch ideas:
1. Make a veggie burger and tomato sandwich. Compare the labels of frozen veggie burgers for the choice that’s highest in protein and lower in salt and calories.
2. Top a turkey sandwich with bell pepper and cucumber slices.
3. Add shredded zucchini to your grilled cheese made with reduced-fat cheddar.
4. Try one of our highly rated sandwiches, such as this artisan turkey selection.