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
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.
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
PHOTO BY PORNCHAI MITTONGTARE | FOOD STYLING BY CLAIRE STANCER | PROP STYLING BY ROBIN TURK