Veggies for Breakfast

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Cruz: Veggies for breakfast?!?? Are you sure Mommy?

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4 reasons why you should add veggies to your breakfast

1. Daily Fiber Needs

Women should aim for 25g and men 38g a day.

2. Fiber Benefits

• Fiber makes you feel fuller for longer – you will feel more satisfied and less likely to overeat
• Fiber helps regulate blood sugar levels – fiber takes longer to digest so it stabilizes blood sugar levels
• Fiber helps lower risk for disease – linked to lower certain cancers such as colon cancer
• Fiber helps you poop more – less constipation, more bowel movements
• Fiber is food for your gut, promotes the life of healthy bacteria!
• Fiber sources 
– fruit and veggies, whole wheat, beans, legumes, nuts and seeds

3. Need 2.5-3 cups of veggies a day

The amount of veggies needed depends on your age, sex, and level of physical activity. These amounts below are found on Choose My Plate website.

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4. Different colors = different nutrients

Aim for color in every meal, not just breakfast. Any easy way to achieve this is having lots of colorful veggie and fruit options in the fridge.

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Veggies for Breakfast

  • INGREDIENTS

  • •Sauteed veggies:
    1 tbsp avocado oil
    1/4 onion
    1 garlic clove
    1 cup kale
    1/4 cup mushrooms
    1/4 cup cherry tomatoes
    Jalapeno, diced
  • •2 turmeric poached eggs:
    1 capful of vinegar (any vinegar)
    1 tsp turmeric
    2 eggs
    •2 slices of whole wheat toast
    •Microgreens
    •Avocado

DIRECTIONS

1. Heat 1 tsp avocado oil in medium skillet. Saute onions and garlic for 1 min, add kale and saute for another minute, then add mushrooms, tomatoes and jalapeno. Set aside.
2. In a small pot fill halfway with water and bring to a boil. Add 1 capful of vinegar and 1 tsp of turmeric. Slowly drop in egg and boil for 3-5 minutes (3 minutes for runny yolk).
3. Toast whole wheat bread, add sautéed veggies, microgreens, turmeric poached egg, avocado

Recipe Video

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