6 Ways to Work Vegetables into Breakfast

Do you find it hard to get in veggies as you go about your day? I’m sure most people would answer “Yes”. It can be a struggle to get them all in. The reality of it is that we have a whole meal *ahem* breakfast that doesn’t usually get any veggie love. Here are six ways you can fit some vegetables into your breakfasts.

1. Eat leftovers for breakfast. Yes, leftovers. You say, “stir-fry”. I say, “Morning, sunshine”. If you have leftover roasted vegetables, eat them with toast and an egg. If you have leftover rice and sautéed veggies, heat them up. Leftover stew, soup or chili would be just as warm and cozy as a bowl of oatmeal. Just because it’s breakfast time doesn’t mean you’re limited to breakfast foods.

soup2. Make yourself a breakfast salad. Who says you can’t start your day with spinach? Not me! I feel like the salad queen over here. I eat salads every day and at any meal (even for snack)—no joke. Breakfast is a great time to eat a salad. Mix some shredded carrots with a bed of greens, add some cooked sweet potatoes, a little avocado, maybe a fried egg and you have yourself a complete breakfast.

Picture1

http://www.thefullhelping.com/sweet-potato-breakfast-salad-with-almond-butter-protein-dressing/

https://www.eatingbirdfood.com/fall-breakfast-salad/

 

https://minimalistbaker.com/savory-breakfast-salad/

http://soletshangout.com/blt-breakfast-salad-with-soft-boiled-eggs-avocado/

3. Make a veggie-loaded quiche, egg bake, frittata, or scramble. The magic word here is “loaded” make sure your egg dish is not all eggs and sausage. Try making it with half the eggs you usually use and add in kale, spinach, chopped potatoes, bell peppers, onions, garlic, leeks and whatever else you like.

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http://shrinkingkitchen.com/loaded-vegetable-frittata/

https://minimalistbaker.com/southwest-tofu-scramble/

http://thehealthyhoneys.com/veggie-loaded-breakfast-recipe-roundup/

4. Try veggies and hummus along with toast and nut butter—seriously good. There are some days were I’m running late or just don’t want to cook. *gasp* What? Hayley, not wanting cook? Tell me it isn’t so. Well, let me assure you friends, it is. On those days I literally eat hummus, cold veggies, toast and nut butter. It’s delicious and provides a grain, a protein, and a vegetable.

veggies

5. Blend up some green smoothies. Kale, cucumber, spinach… the possibilities are endless. Green smoothies can be hard for people to get excited about. Sometimes they are a weird color, they smell funny or don’t taste good. If this is you, I would suggest starting out with something very simple. Try blending an overripe banana, 1-2 cups of spinach, 1 cup or so of nut milk and a handful of ice cubes. If you don’t like that switch to some other green vegetable or fruit.

Picture5

https://www.realsimple.com/food-recipes/recipe-collections-favorites/healthy-meals/green-smoothie-recipes#kale-apple-smoothie-1

https://www.100daysofrealfood.com/green-smoothie-recipe/

http://dailyburn.com/life/recipes/healthy-green-smoothie-recipes/

6. Try your hand at homemade pancakes, waffles, or muffins with shredded carrots, beets, zucchini or your favorite veggie. Any baked good that has secret vegetables is     a winner in my book. There are so many ideas out there, you are bound to find one that works for you. Ideas like these are perfect for picky eaters.

pcakes

https://cookieandkate.com/2012/carrot-cake-pancakes/

https://www.gimmesomeoven.com/healthy-zucchini-muffins-recipe/

http://www.measureandwhisk.com/2016/03/pink-beet-waffles-with-lemon-whipped.html

 

 

Preserving Pears

We have tons of pears. I mean almost an actual TON OF PEARS. What’s a girl to do? Preserve them, of course! So, my lovely mom-in-law and I decided to do just that. Here are two ways to stay we stayed on top of our bumper crop: canning and making sauce.

     

CANNING PEARS

I am not formatting this as a recipe because it’s really up to you how many pears you can. Using the water bath method, we canned our pears in water and a few jars with mulling spices. (Keep scrolling if you need to see that pear-sauce recipe now!!!)

WHAT YOU NEED:

  1. Pears
  2. Jars with lids and rims
  3. Baking sheet
  4. Medium saucepan
  5. Large bowl for lemon soak
  6. Large stock pot
  7. Extra-large stock pot with lid-something your jars can be submerged in
  8. Cutting board(s)
  9. A knife or two
  10. Hot pads
  11. Stirring spoons
  12. Tongs designed for grasping hot jars
  13. Lemon juice
  14. Lots of water!
  15. Spices (optional)

TO PREPARE:

  1. Place your jars on a baking sheet and put them the oven at 200 degrees F. This ensures you won’t shock your jars when you add the boiling water.
  2. In the medium saucepan, pace the lids and rims in the water and heat on medium. This is also to keep these pieces warm and make sure that the rubber is hot enough to seal properly.
  3. Fill the large stock pot with water, heat to a boil and hold there. This is the water that will be added to the jars to cover the pears.
  4. Fill the extra-large stock pot with water, heat to a boil and hold there. The jars will go in once they are filled and ready to be sealed.
  5. Fill a large bowl with water and about a ½ cup of lemon juice. This is to keep the cut pears from browning before placing them in jars.

DIRECTIONS:

  1. Wash and quarter all the pears, removing the inside core, stem and seeds, and let them sit in the lemon water until you are ready to put them into jars.                                                         
  2. Pull the jars out of the oven and fill them with pear quarters until they are ¾ full. Add a drop of lemon juice to each jar. Add spices during this step (optional).     
  3. Fill the jars with boiling water, leaving a ½ inch of air space at the top.                                              
  4. Submerge the jars in the extra-large stock pot and boil for 20-25 minutes—22 minutes was perfect for us.                                                                                                                             
  5. Once time is up, carefully remove the jars from the boiling water and tighten the caps (with hot pads!)                                                                                                                                      
  6. Place them back on the baking sheet to cool completely. It is important not to move, shake, or in any way disturb the jars too much as it may disrupt the sealing process. Listen for the pop of the seal—a canner’s dream!
  7. Let them sit for a few weeks before digging in—they are good for quite some time if they are canned properly, but you will always get the best flavor during that first year.

AND NOW FOR THE SPICED PEAR-SAUCE RECIPE– so delicious!!!

Print Recipe
SPICED PEAR-SAUCE
Prep Time 30 minutes
Cook Time 25-35 minutes
Passive Time 15 minutes
Servings
cups
Ingredients
Prep Time 30 minutes
Cook Time 25-35 minutes
Passive Time 15 minutes
Servings
cups
Ingredients
Instructions
  1. Wash, core, and dice pears. Leave the peels on—that’s where the fiber is!
  2. Put all ingredients in the large saucepan and bring to a boil.
  3. Reduce heat and simmer for 25-30 minutes, stirring occasionally.
  4. Let cool for 10 minutes.
  5. Run the cooled pears through a food processor or blender until they reach your preferred consistency.
  6. Store in jars or freezer bags and keep in the refrigerator or freezer.
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Salted Molasses Granola

saltmolgran3

More granola. Yum! Granola is a great way to start your day or pick yourself up in the afternoon. You’ll find lots of energy and protein here. Enjoy a tango of sweet and savory from this granola.

Makes ~30 oz.

 

INGREDIENTS:

2 cups old fashion oats

1 cup peanuts

½ cup dry roasted almonds

1 cup cashews

½ cup golden raisins

½ cup craisins

¼ pumpkin seeds

¼ cup sunflower seeds

¾ tsp. salt

¼ tsp. cinnamon

dash of nutmeg

¼ cup molasses

¼ cup maple syrup

 

DIRECTIONS:

  1. Preheat oven to 250 degrees F.
  2. Combine the oats, nuts, golden raisins, craisins, seeds, salt, cinnamon and nutmeg in a large bowl.
  3. Mix together the molasses, maple syrup in a separate bowl and pour over the other ingredients.
  4. Mix thoroughly.
  5. Spread onto 2 large, parchment paper lined baking sheets.
  6. Bake for 16 minutes, stirring at the halfway point.
  7. Store in airtight containers.

saltmolgran2

 

 

Chai Whole Wheat Pancakes

Makes: 6 pancakes

Time:15-20 minutes

 

INGREDIENTS:

1 cup whole wheat flour

2 tsp. sugar

2 tsp. baking powder

1 tsp. ground cinnamon

½ tsp. ground nutmeg

¼ tsp. ground cloves

1 TB. ground flax meal

1 large egg

1 cup 1% milk or nut milk (almond, cashew etc…)

1 tsp. vanilla

DIRECTIONS:

  1. Place the dry ingredients: flour, sugar, baking powder, cinnamon, nutmeg, cloves, and flax meal in a medium bowl and mix well.
  2. Add the egg, milk, and vanilla to the dry ingredients.
  3. With a 1/3 cup measurer, portion the pancake mixture onto a large skillet and cook over medium heat for 4-5 minutes per side, until risen and cooked all the way through.

*Top with syrup, fresh berries or even applesauce!

Honey Nut Granola

 

Serves 24 (1/2 cup portions)

45 minutes

This granola is sweet, a bit salty and crunchy. It is just what you need to start your day off on the right foot or give you an energy boost when that mid-afternoon hunger sets in.

Almonds are great sources of protein and contain valuable nutrients like fiber, omega-6 fatty acids and other healthy fats. Walnuts contain nutrients similar to almonds along with large amounts of many different minerals. Pepitas, or pumpkin seeds,  and sunflower seeds are also full of various minerals and healthy fats. These healthy fats help keep you full. Buying all of the nuts unsalted ensures that you know exactly how much salt is going into this recipe. Doing this makes regulating our salt intake possible. It is very easy to switch out ingredients with this recipe. If, for instance, you do not enjoy walnuts, simply replace them with cashews or pecans in the same proportion. A tablespoon or two of chia seeds or flax seeds can also be added and will blend well with the other ingredients.

Honey is fructose based, contrary to what we all know as table sugar, sucrose. Fructose is sweeter than sucrose. Using honey essentially allows us to use less while achieving the same amount of sweetness.

 

Ingredients:

2 cups slivered almonds, unsalted

2 ½ cups walnuts, unsalted and chopped

1 ½ cups pepitas, unsalted (pumpkin seeds)

1 cup sunflower seeds, unsalted

1 TB. coconut oil (olive oil will also work)

¾ cup honey

2 tsp. vanilla

¼ tsp. sea salt/iodized salt

1 cup dried cranberries

 

Directions:
  1. Preheat oven to 350 degrees F.
  2. Combine almonds, wlanuts, pepitas, sunflower seeds and chia seeds in a large bowl.
  3. Mix in cocnut oil, honey, vanilla, and sea salt.
  4. Spread the mixture onto baking sheets about 1 layer high. In other words, be sure to not have clumps of granola sitting on top of one another. I ended up using 3 total baking sheets.
  5. Bake for 18-20 minutes. At the halfway point, mix and turnover the granola.
  6. Once the granola is baked, return it to the large bowl.
  7. Add cranberries and toss with the other ingredients.
  8. Cool for about 10 minutes before serving.
  9. Store for several weeks in airtight containers.

*Serve with greek yogurt and fresh or frozen berries.

Brown Sugar Steel Cut Oatmeal

IMG_9846

Serves 6

60 minutes

Steel cut oats are also known as Irish oats or coarse-cut oats. Because of the way they are processed, steel cut oats retain more of their natural nutty flavor than other forms of oatmeal. They are a good amount of fiber and even offer some protein.

Cooking steel cut oats partially with milk can be quite beneficial. If you do not fancy milk and wish to work more of it into your daily life, this is a great way to do it. Milk is an excellent source of vitamin D and calcium. It offers some protein and potassium. You can easily substitute almond milk, cashew milk etc… in place of cow’s milk. Nut-derived milks do not have any protein in them, but still provide comparable nutrients.

I usually make this oatmeal in the evening. That way it is in the refrigerator in morning, ready to go.

 

Ingredients:

2 cups water

2 cups milk (1%, almond, cashew, coconut, lactose-free… whatever your prefer)

2 TB. brown sugar

1 cup of steel cut oats

 

Directions:
  1. Bring the water, milk and brown sugar to a boil in a medium saucepan- make sure you are stirring the mixture every 1-2 minutes to ensure the milk does not burn.
  2. Reduce to a simmer and add the steel cut oats.
  3. Simmer on low for 40-50 minutes, until the oats are chewy and have soaked up all of the liquid. Be sure to stir every 7- 10 minutes to keep the mixture from burning on the sides of the saucepan.

Breakfast Salsa & Eggs

IMG_9681Serves 3-4

30 minutes

Eggs are a great source of protein. In fact, they contain all of the essential amino acids. Your body uses amino acids to make proteins that build and repair tissues and to maintain various biological functions.

For me, eggs are not just a breakfast food. Despite this dish being called “Breakfast Salsa and Eggs”, the first time I made it, my husband and I ate it for lunch.

 

Ingredients:

3 TB. olive oil

7 small multicolored peppers (or about ¾ cup of chopped bell peppers)

8 green onions, chopped

2 Roma tomatoes, sliced and halved

1 cup spinach or mixed greens

2 TB. garlic

½ tsp. black pepper

4 eggs

4 slices of whole grain bread

3 TB. basil

2 TB. feta cheese

 

Directions:
  1. Prepare and combine the first 7 ingredients (everything listed above the 4 eggs) in a large skillet.
  2. Sauté these ingredients over medium heat for 7- 10 minutes or until they reach desired softness.
  3. Once they are finished cooking, remove the ingredients in step 2 and place into a serving bowl.
  4. In the same skillet cook 4 eggs. Cook the eggs however you would like: scrambled, over-easy, sunny side up, it will not affect the final product.
  5. Once the eggs are finished, top with basil and feta.
  6. In the meantime, toast 4 pieces of whole grain bread.
  7. Serve the eggs on top of the toasted bread with a side of sautéed breakfast salsa.