Veg­gies for Break­fast

Hav­ing trouble pack­ing enough veg­eta­bles into your diet? These sim­ple, make- ahead recipes can help you meet a third of your daily re­quire­ment be­fore you even leave the house

Better Nutrition - - CONTENTS - By Lisa Turner

These sim­ple, sa­vory morn­ing meals make it eas­ier than ever to get your daily dose of veg­eta­bles.

The lat­est guide­lines say that you should eat be­tween 2 ½ and 6 ½ cups of veg­eta­bles per day. That’s a lot of veg­gies, and can be hard to do— un­less you start early. Try these sim­ple, sa­vory break­fast recipes to sneak in a full cup of veg­eta­bles with your morn­ing meal.

Frittata Muffins

Makes 12 Muffins These sim­ple, to- go frittata muffins in­clude leeks, mush­rooms, as­para­gus, and to­ma­toes. Make a big batch in ad­vance, and freeze for fu­ture use— just pop them in the mi­crowave for a fast, pro­tein- and fiber- rich morn­ing meal on the go.


6 eggs ½ tsp. salt ½ tsp. pep­per 4 oz. shred­ded fontina cheese 1 cup loosely packed chopped chard 1 small leek, thinly sliced cross­wise 1 cup mush­rooms, thinly sliced 1 cup sliced as­para­gus 4 oil- packed sun­dried to­ma­toes,

finely chopped Pre­heat oven to 350° F. Whisk to­gether eggs, salt, and pep­per in medium bowl. Stir in cheese, chard, leek, mush­rooms, as­para­gus, and to­ma­toes.

Spoon mix­ture into 12 lightly greased muf­fin cups. Bake 20– 22 min­utes, un­til just set. Let cool 5 min­utes, re­move from tins, and serve im­me­di­ately, or cool com­pletely and re­frig­er­ate or freeze.


Per muf­fin: 100 cal; 7g prot; 7g to­tal fat ( 3g sat fat); 4g carb; 105mg chol; 240mg sod; 1g fiber; 1g sug­ars

Root Veg­etable Hash

Serves 6 Sweet pota­toes, turnips, parsnips, pur­ple pota­toes, and kale make this a hearty, fiber- rich morn­ing meal. You can prep the root veg­etable base in ad­vance, then sauté with pre­cooked break­fast sausage and shred­ded kale in the morn­ing for a five- minute break­fast.


1 small sweet potato, diced 1 medium turnip, diced 2 small parsnips, diced 3 small pur­ple pota­toes, diced 2 Tbs. olive oil, di­vided 1 lb. pre­cooked turkey sausage or ve­gan sausage, sliced 2 cups loosely packed shred­ded kale 2 gar­lic cloves, minced, op­tional 4 oz. Asi­ago or other sharp cheese, grated Pre­heat oven to 400° F. On large rimmed sheet pan, toss sweet pota­toes, turnip, parsnips, and pota­toes with 1 Tbs. olive oil. Sprin­kle with salt and pep­per, and roast 25 min­utes, stir­ring once or twice, un­til just ten­der.

Heat re­main­ing olive oil in large skil­let, and sauté sausage, kale, and gar­lic, if us­ing, un­til kale is wilted. Stir in cooked root veg­eta­bles, trans­fer to in­di­vid­ual serv­ing dishes, sprin­kle with cheese, and serve im­me­di­ately.

Per serv­ing: 380 cal; 26g prot; 19g to­tal fat ( 4.5g sat fat); 28g carb; 85mg chol; 730mg sod; 5g fiber; 4g sug­ars



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