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Veggies for Breakfast?

Veggies for Breakfast?


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Vegetables not only provide many essential nutrients, they also are low calorie foods. One way that I stay full and sated during the day is to make sure I eat 7 to 9 servings of vegetables every day. I have been known to eat a whole head of cauliflower in a single sitting! A trick to reaching this ambitious number is to incorporate vegetables into each of the 5-6 meals I eat per day. Here are some suggestions for how to start your day off right - with protein, carbs and yes, lots of veg.

A hearty breakfast doesn’t have to be synonymous with Sunday brunch. The first meal of the day is the most important (and that’s a topic for another day)! Start your day off right with a hearty breakfast that contains protein, healthy carbohydrates, and veggies:

Zucchini Cottage Cheese Pancakes
1 cup oats
¾ c. low-fat cottage cheese
¾ c. liquid egg whites
1 cup grated zucchini, squeezed dry
½ tsp. cinnamon
1/8 tsp. nutmeg
Optional: 1 scoop protein powder

Coat a griddle or skillet with cooking spray and preheat over medium heat. Ladle pancake batter onto heated griddle and cook 4-5 minutes minutes per side, until golden brown. Serve immediately.

Makes 2 servings – 2 pancakes each

Southwestern Breakfast Burrito
½ red bell pepper, diced
½ green pepper, diced
¼ c. plum tomatoes, diced
¼ c. black beans
2 TB fresh cilantro
½ c. Egg Beaters
1 large whole wheat flour tortilla or wrap
¼ sharp cheddar cheese, grated
2 TB salsa verde

Combine beans, tomatoes, and cilantro in a small bowl; set aside. Spray a medium nonstick skillet with cooking spray; heat over medium heat. Sauté peppers for 4-5 minutes, then add Egg Beaters and cook without stirring until edges and bottom begin to set. Lift cooked portion and gently turn to scramble. Continue cooking until set.

Wrap tortilla between two damp paper towels. Heat tortillas in microwave on HIGH about 20 seconds or until just heated through and pliable.

Spoon cooked eggs evenly down the center of the tortilla. Top bean mixture, cheese and salsa. Fold in opposite sides of the tortilla; roll-up burrito-style. Serve immediately.

Crustless Spinach and Mushroom Quiche
2 eggs
4 large Egg Whites
3/4 cup Nonfat Cottage Cheese
1/4 cup Parmesan Cheese
1 small onion, chopped
8 oz Mushrooms, Sliced
10 oz Frozen Spinach1 tsp Basil, Dried
1 tsp Oregano, Dried
salt and pepper to taste

Preheat oven to 375.

In a food processor, blend eggs, egg whites, cottage cheese and parmesan cheese and set aside.

Coat a nonstick skillet with butter flavored cooking spray and saute onions until they begin to soften (3-4 minutes). Add mushrooms, basil, oregano and cook another 7-8 minutes. Season with salt and pepper if desired.

While mushrooms are cooking, prepare chopped spinach according to package directions. Drain and squeeze all excess liquid. Add to mushroom/onion mixture and mix well to combine.

Spread veggie mixture into bottom of an 8x8 baking dish coated with nonstick spray. Pour egg and cheese mixture over the top.

Bake in preheated oven for about 40 minutes - until set and slightly golden on top.

Let cool 5-10 minutes. Cut into 4 servings.

If you’ve no time to cook in the morning, instead of grabbing a processed granola bar, try this fast pumpkin protein shake:

Pumpkin Pie Protein Shake
1 c. unsweetened vanilla almond milk
1 scoop vanilla protein powder
¼ c. canned pumpkin
½ t. pumpkin pie spice
½ t. cinnamon
¼ c. oats

Combine all ingredients in a blender with 4-5 ice cubes.

Author: Elaine Morales

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