It’s no secret that vegetables are jam-packed with essential nutrients,
but how can you know if you’re getting enough of them in your diet?
If you’re like the 87 percent of Americans who only add veggies
to their plates once a day, you could probably stand to up your intake.
One way to ensure you’re eating enough vegetables is to try incorporating
one or two servings into every meal – even breakfast.
Starting your morning with a serving of greens will not only create the
foundation for a healthier day, but will do wonders to cleanse your body
and improve your energy levels.
So whether you’d like to incorporate more vitamins and minerals into
your diet, or just find a healthy alternative to the usually carb-heavy
breakfast options, these five green breakfasts are sure to do the trick:
Need a veggie-packed breakfast that will keep you full until lunch? Ditch
the pressed green juice and go for this heartier alternative. Green smoothies
are a great way to get even the pickiest of eaters to enjoy their veggies.
Try a blend of 2 cups of kale, ½ cup almond milk, ½ cup
Greek yogurt, a frozen banana, and a handful of mixed berries for a fruity
take on this green smoothie.
Zucchini Bran Muffins
Nutritious, delicious, and great if you’re on the go, these zucchini
bran muffins are sure to be a hit. Not a fan of the leafy greens? Try
eating your veggies while catering to your sweet tooth by baking zucchini
into a batch of bran muffins. High in fiber and Vitamin C, these muffins
will keep your full all morning while improving your immune functions.
The recipe below yields about 12 muffins:
1 ½ cup flour
½ cup sugar
1 ½ cups shredded zucchini
½ cup fat-free milk
2 tbsp. vegetable oil
2 tbsp. honey
1 tsp. cinnamon
1 ¼ tsp. baking powder
½ tsp. baking soda
¼ tsp. salt
Mix all ingredients and distribute batter evenly into a muffin tin, then
bake at 400° for 15 minutes.
Leafy Breakfast Sandwich
Kick your go-to breakfast sandwich up a notch by adding loads of leafy
greens to an already protein-packed stack. Start with an English muffin
or your favorite wheat toast, add a bed of arugula, and top with an egg
and some bacon or breakfast sausage. Arugula is naturally detoxifying
and energizing – and high in calcium, iron, potassium, and vitamin
K, an antioxidant that boosts brain function. This is a great way to add
nutrients to an already easy breakfast staple.
High in potassium, protein, fiber, and vitamins A, K, & C, kale is
one of the most nutrient-dense vegetables around, so it’s no surprise
that it’s one of the better-known super foods. Throw a couple of
handfuls of kale into this egg-based skillet dish for an easy, nutritious
Start by whisking together 7 eggs, 1/3 cup milk, and a dash of salt and
pepper in a large skillet. Meanwhile, in a separate skillet, sauté
3 cups of sliced kale in olive oil until tender, then mix with chopped
bell peppers and sausage. Pour your egg mixture into the other sausage
and veggie skillet and cook over medium heat for 5-6 minutes. Want to
add the final touch to make this a restaurant-quality dish? Broil the
frittata for another 2-3 minutes for that golden brown top.
Forget about those fast food hash browns and instead get your morning potato
fix with this savory, filling vegetable hash. This dish is as easy as
throwing your favorite green veggies in a skillet with diced potatoes,
olive oil, and some salt and pepper. From spinach and kale to Brussels
sprouts and zucchini, the options are endless, making this hash easy to
customize for a new, clean take on an old, greasy favorite.
Have any great green breakfast recipes? Share them in the comments below.
This information is not intended as a substitute for professional medical
care. Always follow your healthcare professional's instructions.