Veggies for Breakfast? Yes!

By Mary Mullen, MS, RD
Jo Ellen Shield, MED RD LD
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Fruit fits easily into breakfast, but vegetables can be a challenge. Here are some tips to help you wake up your kid's fruit and vegetable appetite:
  • Stir things up. For a quick breakfast, add raisins or chopped dates to instant oatmeal, or stir blueberries, strawberries or sliced banana into whole-grain cereal with fat-free milk.
  • Get scrambling! Add fresh or frozen chopped spinach, mushrooms, and diced tomatoes to scrambled eggs or omelets. Really, any veggies will work!
  • Make a breakfast sandwich. Top a whole-wheat English muffin with either reduced-fat peanut butter and banana slices, or a poached egg, a slice of Canadian bacon and a pineapple ring.
  • Batter up. Add grated carrots or zucchini to pancake, quick bread or muffin batter.
  • Drink your produce. Whir carrots and fresh orange juice in a blender for a refreshing breakfast beverage.
  • Say "Olé!" Make a breakfast burrito by wrapping low-fat cheddar cheese, scrambled eggs and diced bell peppers in a whole-wheat tortilla. You can also make a vegetable-and-cheese quesadilla in a nonstick pan with a scant amount of canola oil.
  • Pick a fruit pizza. Spread reduced-fat dinner rolls in a pizza pan and bake. Top the pizza with orange sections or slices of kiwi, apples or strawberries, and drizzle fat-free vanilla yogurt over the top.
  • Make a quick white or sweet potato hash. Grate the potatoes—they cook faster that way. Place the potatoes in a glass bowl and microwave about three minutes or until hot; drain any juice. Heat a skillet or frying pan on the stove and then stir-fry the potatoes with a teaspoon of olive oil until crispy.

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