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| Family Wellness Challenge: Add Vegetables at Breakfast! |
 emilyb writes, "It is much easier to reach your target of 5-7 servings of vegetables each day if you add some to your family's breakfast plate or cup! Here are a few ideas to get you started."
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Green smoothies are an excellent way to start your day. Dark leafy greens, which are high in vitamin A and chlorophyll, can easily be blended in fruit smoothies as a way to pack more nutrients into your breakfast beverage. Your drink will be green but it won't taste like you're drinking a salad. Just make sure you include more fruit than veggies to maintain the sweetness, usually a ratio of 60-70% fruit and 20-30% veg. Spinach is the most easily disguisable, but other choices include bok choy, romaine lettuce, kale, parsley, beet greens, Swiss chard or carrot tops. At least this way you know your kids have gotten off to a good start!
Here are a few ideas to get you started:
- Make an egg scramble with red peppers, onions, zucchini, mushrooms, broccoli, kale, tomatoes or whatever veggies your kids enjoy most. Utilize leftover veggies from dinner the night before to make it even easier.
- Saute some diced sweet potatoes and onions for a quick hash.
- Serve shredded veggies like carrots or zucchini in muffins.
- Give green smoothies a try. Blueberries, blackberries and cherries are great for hiding the green color and banana is a nice addition for added sweetness. Frozen peaches, blackberries, kale and almond milk are a great combination.
- Add some canned pumpkin or sweet potato to a bowl of oatmeal or leftover quinoa with some cinnamon and chopped nuts. It can also be added to pancake or muffin batter.
Email me your favorite way to add veggies to breakfast. I will award a prize to the best idea! eattothrivehealth@yahoo.com
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Posted on Mar 05, 2012 09:34am.
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