She Strengthens

Kickstart Your Day with a Nutrient-Packed Breakfast

The Importance of Morning Veggies

We’ve all heard it before: eating more vegetables is crucial for our overall health and wellbeing. But did you know that most of us are falling short of the recommended daily intake? According to the USDA, men between 19 and 50 should aim for 4 cup equivalents of veggies per day, while women in the same age group should strive for 3 cup equivalents.

What’s a Cup Equivalent, Anyway?

A cup equivalent takes into account the form of the food. For example, one cup of raw spinach leaves has a 1/2 cup equivalency. So, how many veggies are Americans actually eating? Unfortunately, the numbers are far from impressive. Men are consuming between 1.5 to 2 cup equivalents, while women are eating between 1.3 and 1.75 cup equivalents.

Time to Up Our Game!

It’s time to bridge the gap and make veggies a priority, especially at breakfast. This often-overlooked meal provides the perfect opportunity to sneak in some extra nutrients. Here are 17 creative ways to incorporate veggies into your morning routine:

Veggie Breakfast Toasts and Wraps

• Smashed Avocado Toast with Veggies: A trendy twist on the classic avocado toast, featuring coconut-oil glazed onions, asparagus, and peppers.
• Veggie Breakfast Tacos: Colorful veggies, scrambled eggs, and crumbled cheese come together in a delicious, whole-grain tortilla.
• Healthy Vegan Breakfast Burritos: Sautéed tofu, onions, mushrooms, peppers, and herbs make for a flavorful and filling wrap.

Hashes and Skillets

• Mexican Breakfast Pasta: Whole-wheat spaghetti meets three bell peppers, black beans, and grated cheese for a protein-packed breakfast.
• Vegan Southwest Sweet Potato Breakfast Hash: A nutrient-dense combination of sweet potatoes, pico de gallo, guacamole, and chipotle-coconut cream.
• Homemade Hash Browns with Spinach and Carrot: Add some color and nutrition to your hash browns with spinach and carrots.

Salads

• Healthy Breakfast Salad: A Mediterranean-inspired mix of cucumbers, tomatoes, bell peppers, and pine nuts, topped with fried eggs.
• Breakfast Salad with Green Tahini Lime Dressing: Fresh fruit adds natural sweetness to this savory salad, featuring green tahini lime dressing.

Bowls

• Savory Rosemary Veggie Oats: Mushrooms, onions, tomatoes, and greens take oatmeal to the next level.
• Savory Oatmeal: Black beans, carrots, and sun-dried tomatoes create a hearty and healthy breakfast bowl.

Baked Goods

• Savory Veggie Waffles: Orange or red bell peppers add sweetness and fiber to these whole-grain waffles.
• Healthy Crock-Pot Breakfast Casserole: A slow-cooked breakfast casserole packed with hash browns, eggs, cheese, and broccoli.

Smoothies

• Beginner’s Luck Green Smoothie: Spinach blends seamlessly with mango, pineapple, and banana for a nutrient-packed smoothie.
• Savory Smoothie: Veggies take center stage in this refreshing blend of cucumber, tomatoes, and nutritional yeast.

By incorporating these veggie-packed breakfast ideas into your daily routine, you’ll be well on your way to meeting your daily nutrient goals. So, go ahead and start your day off right with a healthy dose of veggies!