How to Eat More Vegetables at Breakfast
It’s actually not hard
Many people wouldn’t think twice about eating dessert for breakfast—seriously, try to tell me how a bakery muffin isn’t just an unfrosted cupcake—but scoff at the idea of a salad eaten before noon. OK, I get it. Transitioning from Nutella-filled, strawberry-frosted breakfasts to incorporating vegetables into your morning meal is tough at the start, but it doesn’t have to be a struggle. If you work with them a little, you can eat more vegetables for breakfast without once crunching on raw carrots. Here’s how.
Muffins and quick breads
Obviously, canned pumpkin is a natural option here, but explore other orangey-yellow vegetables and try pureed squash or carrot in your next muffin or quick bread. Grated zucchini, carrots, and beets can go in any muffin or quick bread recipe as well (swap these in for or along with grated apple, and reduce some of the liquid called for in the original recipe, as all of these vegetables are high in water)
Savory oatmeal is not something to fear. Top a bowl of oatmeal (even better if you have some other grains like quinoa, buckwheat, or millet in there) with leftover roasted vegetables and/or sauteed greens. Add a poached egg if you’re feeling fancy.
Smoothies and juices
Don’t knock the green juice. Better yet, go green smoothie. Blend kale, spinach, half an apple (or a few chunks of pineapple or ¼ cup berries), half a banana or avocado, a plop of yogurt, a spoonful of nut butter, and some liquid until smooth. For extra fiber, add a teaspoon of chia seeds or ground flaxseed. If anyone calls you “basic,” flip them the bird. You’re doing fine! As for juice, I can’t say that 8 ounces of vegetable water counts as a meal, but if you pair it with a piece of toast or bowl of yogurt, you’re on the road to less hunger. Go for a classic green juice or juice the rainbow—try carrot, beet, cucumber, fennel, celery, parsnip.
You’d swipe Greek yogurt on your bowl at dinnertime, so why not embrace vegetables at breakfast? Top a bowl of plain yogurt with any of these combos: cucumber, tomato, pickled onion; avocado and roasted beet; roasted carrot and fennel; roasted sweet potato and kimchi. Top each with a drizzle of good olive oil, sea salt, and freshly ground pepper.