How to eat more vegetables? How to make a vegetable breakfast? |

In this article you will learn, among others:

• How To Eat More Vegetables?

• How to make a vegetable breakfast?

• What ideas for vegetable breakfasts?

How To Eat More Vegetables?

The nutritional recommendation is to eat at least 5 portions of vegetables and fruit a day during the day. While there is no problem with fruit, especially in summer, it is enough to wash and chew on it, it is much more difficult for us to introduce the right amount of vegetables to the menu. Most often it ends with a salad for dinner and a slice of tomato on a sandwich. The amount of vegetables eaten for breakfast is small. It is a pity, because they can be used to conjure up delicious, filling breakfasts, and above all, healthy and nutrient-rich breakfast dishes. Check how to increase the amount of vegetables in your breakfast.

How to make a vegetable breakfast?

1. Tune your sandwich

Do you usually eat a quick ham and cheese sandwich and your vegetables end up with a lettuce leaf? Try to prepare a vegetable paste based on chickpeas, lentils or beans. Just mix red beans with walnuts and yogurt, and you have a delicious spread rich in vegetable protein, omega-3 fatty acids and fiber. You can also make a paste of avocado and tomatoes or cooked broccoli with feta cheese. In the Nowa Tasty Match diet, you will find a sandwich with green peas and onion paste.

2. Make a salad

Just chop the tomato, pickled cucumber, add chives or basil and wholemeal croutons to make a nutritious breakfast. You can also throw a boiled egg, sliced ​​avocado, radish, and a handful of sunflower seeds into the bowl with the salad mix. Such a salad is quick and filling.

3. Drink a green smoothie

If you have a fruit milkshake in the morning, try replacing it with a green smoothie with spinach, kale or lettuce and fruit. We wrote about the properties of such a drink in ‘Green smoothies’. You can also prepare a vegetable cocktail using, for example, boiled beetroot with fruit. If you add a handful of linseed to it, you have a supply of omega-3 acids, fiber, vitamins and minerals.

4. Reach for cooked vegetables

Just put your favorite vegetables, such as carrots, broccoli, cauliflower on a pair, and eat them with yoghurt and herbs and sprinkled with bran. The vegetables will cook quickly, during which time you can get ready to leave the house. On a day off from work, you can prepare a baked potato or sweet potatoes with vegetables. Just put the stabbed potatoes or sweet potatoes in the oven for 40-60 minutes, and in the meantime stew the kale or spinach with garlic. Put the stewed vegetables on the baked vegetables, a tablespoon of canned beans and the herb dressing. You can also eat sweet potatoes with yogurt and chopped nuts.

5. Enrich scrambled eggs

Perhaps you add a little tomato or spinach to your typical scrambled eggs, but that’s not much. So try to reverse the proportions. Stew the kale, red onion, patison and paprika, add 1-2 eggs beaten into it and season to taste, and you will get a plate full of vegetables with a portion of protein and B vitamins. In this version, the scrambled eggs will have less fat and cholesterol, but there will be rich in dietary fiber and potassium.

What ideas for vegetable breakfasts?

6. Cook the soup

Soup is a great way to increase the amount of vegetables in your diet. It is not reserved for dinner. It also works great as a morning meal that warms the stomach. If you add brown rice, pasta or porridge to it, it will be more energetic and saturate for longer. In the case of soup, you are basically only limited by your imagination. You can make any combinations and connections. All you have to do is add chopped onion, carrot, beetroot, cabbage, potato and add red lentils, and you have a delicious, thick and nutritious soup ready in a few moments. You can also add a good-quality sausage to it. Such a breakfast is a source of carbohydrates and protein, therefore a perfect morning combination.

7. Eat leftovers

Often, a cooked dinner meal is beyond your capacity. Save the rest of the vegetable gratin, cooked vegetables or just the soup for the next day. You can also use the rest of the meat to make a salad full of vegetables. Even if you had more rice for dinner than vegetables, it would still be a better choice than a muesli bar eaten on the run.

8. Crunch the carrot

The easiest way to increase the amount of vegetables in breakfast is to munch in addition to a sandwich or cereal, carrots, radishes, cucumbers, kohlrabi or tomatoes. It takes almost no time to prepare them, and you can even eat them on your way to work if you miss home.

9. Make an egg in the tomato

Instead of cooking the egg the traditional way, beat it into a hollow tomato or pepper, sprinkle with spices and a little yellow cheese. Put in a preheated oven and it’s ready. Although such a meal requires some time, so it is better for the weekend, it is a delicious and valuable alternative to the traditional Sunday sausage.

10. Modify the pancakes

Pancakes don’t have to be unhealthy and high in calories. All you need to do is replace jam, sweet cheese or chocolate with vegetables. You can add grated carrot, beetroot or spinach to the dough, and choose wholemeal flour instead of white flour. Thanks to this, you will get pancakes rich in complex carbohydrates, polyphenols, plant pigments (carotene, betanin), vitamins and minerals. You can also prepare a vegetable filling, e.g. broccoli, spinach, cauliflower, tomatoes or mushrooms, and pour yogurt on the pancakes.

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And what are your proven vegetable breakfasts? In what form do you eat vegetables? How To Eat More Vegetables? Share with us in the comments!

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