Easy ways to incorporate vegetables into your breakfast

It can be difficult to follow a healthy diet, especially if you’re always on the go. Most of the time, people are tempted by the convenience of fast food, which is linked to increased rates of obesity and other health concerns. If you wish to follow a healthier diet, here are some simple ways to add more vegetables to your breakfast, which is the most important meal of the day.

Vegetable-based breakfast ideas and recipes

Switching from breakfast muffins and hash browns to these nutritious breakfast recipes can improve your health in the long run. If you’re not fond of vegetables, the suggestions below are still worth trying because they’re both nutrient-rich and delicious.

Basic omelet

An omelet is one no-fuss way to add more vegetables to your breakfast. It’s also a good way to reduce food waste because you can use leftover cooked or raw vegetables that you may have in your refrigerator.

You can add some of the vegetables in the list below to your breakfast omelet:

• Bell peppers
• Black beans
• Broccoli
• Cheese
• Cherry tomatoes
• Cilantro
• Cooked asparagus
• Jalapeno
• Mushrooms
• Olives
• Potatoes
• Red onions
• Scallions
• Spinach
• Tomatoes

Breakfast burrito

Unlike fast food burritos that are bad for you, this breakfast burrito is a version that you can eat regularly. You’ll need a whole-wheat tortilla, some scrambled eggs or tofu, and beans, peppers, and sauteed onions. Beans are full of protein, while the rest of the ingredients give you a good helping of vegetables.

Breakfast salad

Start your breakfast salad by filling a large bowl with baby spinach, then add cucumbers and blueberries, mango, peaches, and strawberries or a combination of your favorite fruits. Top the salad with nuts and seeds like almonds, chopped pecans, sunflower seeds, or walnuts, then drizzle a simple balsamic vinaigrette or your dressing of choice.

Savory oatmeal

Oatmeal with fruit is a healthy choice, but you can get creative by adding savory toppings instead. Chop mushrooms, onions, tomatoes, or zucchini, then stir them into a warm bowl of oatmeal. Add a flavorful cheese like hot pepper jack or Parmesan, then stir the savory mixture. (Related: Keeping your oatmeal interesting: Additions that will help keep your commitment to a healthy breakfast.)

Smoothie

If you’re in the mood for a healthy smoothie, add vegetables like cauliflower, kale, or spinach to your beverage. Nutritious smoothie combinations include blueberry and spinach, cauliflower and strawberry, or kale and pineapple. Once you’ve selected a smoothie combination, add organic and fresh fruit juice, milk, or plant beverage, with a bit of natural sweetness from honey or maple syrup, then blend.

Tofu vegetable scramble

For a vegetarian option, scramble tofu with leftover vegetables like kale, onions, peppers, and spinach. Top the scramble with salsa for a southwestern spin.

Vegetable and cheese crepes

To save time, make a batch of these crepes several days in advance then store them in aluminum foil at room temperature. To make this breakfast, lay the crepe on a flat surface then add some ricotta cheese, sauteed zucchini or kimchi, and scrambled eggs.

Recipe for Israeli-style salad

You can also start your day with a refreshing Israeli-style chopped salad made with bell peppers, cucumber, and tomatoes. The recipe below makes four servings and will take only 15 minutes to prepare.

Ingredients: 

• 2 medium cucumbers (about 1 pound)
• 1 medium tomato (about 1/2 pound)
• 1 yellow or red bell pepper
• Juice of one lemon
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/8 tsp black pepper

Steps: 

1. Chop the cucumbers, pepper, and tomato, then place all the ingredients in a medium bowl.
2. Add the lemon juice, olive oil, pepper, and salt.
3. Toss well to combine the ingredients.
4. Serve the salad with any meal as a side to eggs or whole-wheat bread and cheese.

Make healthy lifestyle changes now to lower your risk of various diseases and start by eating more fresh vegetables daily to improve your overall well-being.

Sources include:

Health.USNews.com

OhMyVeggies.com