Are your breakfasts dominated by foods like cereal, fruits and eggs? If so, you’re missing out on one of the most crucial food groups for your health: vegetables.
If you’re trying to pack more vegetables into your daily menu (and who shouldn’t be?), then breakfast is the perfect time to include nutrient-dense veggies like leafy greens, sweet potatoes and carrots. And if you’re part of a busy family with lots of evening commitments, breakfast may be the only meal where you’re all sitting down together. This makes it even more important to fill it with as many nutrients as possible.
Kick off your new year of healthy eating by giving breakfast a fresh, veggie-fueled twist. Need some inspiration? These recipes will have you running for the crisper drawer instead of hitting the snooze button.
Carrot Cake Pancakes
SERVES 4
These cakey flapjacks feature bright carrot flavor and a silky maple cream to turn your breakfast into something that kind of resembles dessert. Eating vegetables at daybreak never tasted so good. The batter can be made up to a day in advance and kept chilled, but it should be left at room temperature for at least 30 minutes before using. Prepared pancakes freeze well.
1 1/4 cups (310 mL) whole wheat flour
2 tsp (10 mL) baking powder
1/2 tsp (2 mL) baking soda
1 1/2 tsp (7 mL) ground allspice
1/2 tsp (2 mL) ground ginger
1/4 tsp (1 mL) salt
2 large eggs
3/4 cup (180 mL) + 2 Tbsp (30 mL) buttermilk
1 Tbsp (15 mL) raw-style sugar
1 1/2 tsp (7 mL) vanilla extract, divided
1 1/2 cups (350 mL) grated carrot
1/4 cup (60 mL) chopped walnuts
4 oz (115 g) cream cheese, softened at room temperature
3 Tbsp (45 mL) milk
3 Tbsp (45 mL) maple syrup
1 tsp (5 mL) grated orange zest
In large mixing bowl, stir together flour, baking powder, baking soda, allspice, ginger and salt.
In separate bowl, lightly beat eggs. Stir in buttermilk, sugar and 1 tsp (5 mL) vanilla. Add wet ingredients to dry ingredients and mix gently. Fold in carrots and walnuts. Let mixture rest for 5 minutes while you make the maple cream topping.
Whisk together cream cheese, milk, maple syrup, orange zest and 1/2 tsp (2 mL) vanilla until smooth. Add more milk, 1 Tbsp (15 mL) at a time, if needed to reach thin consistency.
Grease large skillet or griddle with butter or oil and heat over medium heat. Pour 1/4 cup (60 mL) batter for each pancake and cook until tops are covered with bubbles and edges darken, about 2 minutes. Flip pancakes and cook until bottoms are browned, about 1 minute. Repeat with remaining batter, greasing pan as needed. Keep cooked pancakes warm in 200 F (95 C) oven while preparing separate batches of pancakes.
Place pancakes on serving plates and top with maple cream.
Each serving contains: 397 calories; 16 g protein; 16 g total fat (5 g sat. fat, 0 g trans fat); 49 g total carbohydrates (18 g sugars, 6 g fiber); 390 mg sodium
Sweet Potato Kale Hash Patties with Easy Apple Chutney
SERVES 4
This riff on breakfast hash is made in patty form, so the patties can be prepared ahead of time and simply reheated for your morning time crunch. The dynamic duo of kale and sweet potato provides health-promoting nutrients, and the apple topping brings a touch of seasonal sweetness that many people crave during breakfast.
3 apples, cored and chopped
Juice of 1/2 lemon
2 tsp (10 mL) minced fresh ginger
1/4 tsp (1 mL) cinnamon
1/2 cup (125 mL) whole wheat flour
2 Tbsp (30 mL) ground flaxseed
1 tsp (5 mL) garlic powder
1 tsp (5 mL) baking soda
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) black pepper
2 cups (500 mL) grated sweet potato
2 1/2 cups (625 mL) finely chopped kale
2 green onions, thinly sliced
3 large eggs, lightly beaten
1 Tbsp (15 mL) extra-virgin olive oil
Place apples, lemon juice, ginger and cinnamon in small saucepan. Bring to a boil, reduce heat to low and simmer, covered, until apples are very tender, about 15 minutes.
In large bowl, stir together flour, flaxseed, garlic powder, baking soda, salt and pepper. Add sweet potato, kale and green onions to bowl. Stir in eggs until everything is moist.
Heat oil in large skillet over medium heat. For each patty, add 1/4 cup (60 mL) packed sweet potato mixture to skillet and gently press down to flatten. Cook for 3 minutes per side, or until browned and crispy. Keep cooked patties warm in 200 F (95 C) oven while preparing remaining sweet potato mixture.
Serve patties topped with apple chutney.
Each serving contains: 291 calories; 10 g protein; 9 g total fat (2 g sat. fat, 0 g trans fat); 46 g total carbohydrates (17 g sugars, 9 g fiber); 392 mg sodium
Beet Yogurt Muesli Bowl
SERVES 6
Time to take sugary boxed cereals off your morning kitchen playlist; instead, rise and dine on this gorgeous bowl of good nutrition. The beet puree is deliciously sweet and pairs perfectly with velvety Greek yogurt and crunchy skillet muesli.
1 lb (450 g) beets, ends trimmed, chopped into chunks (about 5 beets)
1 tsp (5 mL) extra-virgin olive oil
1 1/4 cups (310 mL) light coconut milk
Juice of 1/2 lime
3 Tbsp (45 mL) honey, divided
2 tsp (10 mL) chopped fresh ginger
1 tsp (5 mL) cinnamon, divided
1/8 tsp (0.5 mL) salt
1 Tbsp (15 mL) coconut oil
1 cup (250 mL) rolled oats
1/3 cup (80 mL) unsalted pumpkin seeds
1/3 cup (80 mL) dried cranberries
3 cups (750 mL) plain Greek yogurt
Preheat oven to 400 F (200 C). Place beets on baking sheet and toss with oil. Roast until tender, stirring once, about 35 minutes. Let beets cool. If you’re in a hurry, steam the beets instead of roasting them with oil. Just place beets in steamer basket set over 2 in (5 cm) of boiling water and steam until fork tender, about 15 to 20 minutes.
Place cooked beets in blender container along with coconut milk, lime juice, 2 Tbsp (30 mL) honey, ginger, 1/2 tsp (2 mL) cinnamon and the salt; blend until smooth. Chill mixture until needed.
To make muesli, heat coconut oil and 1 Tbsp (15 mL) honey in skillet over medium heat until liquefied. Add rolled oats, pumpkin seeds, cranberries, 1/2 tsp (2 mL) cinnamon and a pinch of salt to skillet. Heat until grains are toasted, about 5 minutes, stirring frequently. Spread mixture on baking sheet or cutting board to cool.
To serve, place about 1/2 cup (125 mL) yogurt in each of 6 serving bowls and stir in some beet puree. Top with muesli mixture.
Each serving contains: 298 calories; 16 g protein; 11 g total fat (6 g sat. fat, 0 g trans fat); 38 g total carbohydrates (23 g sugars, 4 g fiber); 168 mg sodium
