This blog was written by Katie Petit, who interned with Garden City Harvest while completing her Masters of Science & Dietetic Internship at Montana State University. As an advocate for food equity and accessibility, Katie is passionate about connecting individuals to fresh, local foods and optimizing health through diet. Some recipe ideas in this blog come from Garden City Harvest’s Outreach and Impact Director, Genevieve Jessop Marsh.

Are you looking to fit an extra serving of veggies into your day? Try breakfast! Incorporating veggies into your breakfast is a sure way to help you meet your daily needs for both recommended vegetable and fiber intake. What’s more, starting your day off with veggies in the mix will keep you feeling energized for longer thanks to their fiber content.

Fiber is important for a variety of reasons:

· Normalizes bowel movements and maintains bowel health

· May help lower cholesterol and support cardiovascular health by reducing blood pressure and inflammation

· Helps control blood sugar levels by slowing the absorption of sugar

· Sticks with you — fiber is a filling nutrient that keeps you energized and satisfied

· May promote life longevity – results from this study indicate that adequate intake of fiber is associated with a lower risk of mortality

In addition to the fiber boost, vegetables for breakfast also provide you with an additional boost of health-promoting plant compounds such as phytochemicals, vitamins, and minerals (for more on that, click here).

Now some tips and ideas for constructing a colorful, vegetable filled breakfast!

Scrambles

A primo and versatile dish, you can pack scrambles with protein and veggies to keep you feeling energized all morning long. Start with a protein base, such as eggs or tofu, and add in your favorite garden-grown veggies – garlic, onions, broccoli, peppers, squash, tomatoes, greens such as kale or spinach, sweet potato, or whichever plants your heart desires. The protein base and fiber from your produce will work together to sustain your energy levels throughout the day.

Click here for some veggie scramble inspiration.

Breakfast Tacos/Burritos

Fajita veggies can be incorporated perfectly into breakfast tacos or burritos. Mix them in with some scrambled eggs, breakfast sausage or beans and tofu for a protein + fiber boost. Add any veggies you like and experiment with flavors and toppings!

Click here for some breakfast veggie taco/burrito inspiration.

Frittata

Frittata is an egg-based pie of sorts that is a perfect canvas for including some of your favorite vegetables. You can truly add anything to a frittata - zucchini, tomato, onions, broccoli, mushrooms, bell peppers – you can’t go wrong!

Click here for some frittata inspiration .

Breakfast Salad

Grab your greens and top with egg, tomato, hummus, sweet potatoes, peppers, cucumber, berries, avocado – this is a versatile and refreshing breakfast dish that proves salads can certainly fit for any meal. Get creative with whatever you receive from your farm share or garden! Top with local produce and grains or legumes such as Kamut, lentils, or roasted chickpeas. Enjoy a simple dressing of lemon juice, olive oil, and some salt and pepper.

Click here for Genevieve’s recipe: Breakfast Salad: A Summer Delight

Click here for even more breakfast salad inspiration.

Smoothies

Smoothies are versatile and can be packed with a variety of nutrient-dense foods – including veggies. Incorporate greens and veggies such as spinach, kale, romaine, zucchini, or cucumbers. Add some avocado for a creamy smoothie rich in heart-healthy fats and fiber. If you like to juice veggies, make your smoothie base from juice made with carrots, beets, or celery with lemon and apple. Add your favorite fruits, seeds, and enjoy!

Click here for some inspiration from a previous Garden City Harvest blog post: Green Smoothies

Breakfast Casserole

Our final veggie-packed breakfast idea, casseroles are a perfect dish to fill with greens and veggies. Casseroles are a great dish to meal-prep to ensure you have breakfast to fuel your week – even on busy mornings. If meal-prepping, freeze and thaw when ready to eat. Fill it with shredded potatoes, squash, peppers, broccoli, onions, tomato – any veggies can fit!

Click here for some casserole inspiration.

TOAST

Northside Community Gardener, Ingrid, shares a number of different toast ideas that incorporate a variety of vegetable toppings. Check it out here.

Happy eating!

Veggies For Breakfast