Yes! We said vegetables.
Next week we’ll be talking about fruit which is pretty safe territory when it comes to breakfast but this week we’re shaking things up a little and looking at how to get more of our 5-a-day (or even 7-a-day!) portions of vegetables in nice and early. In Western cultures we’re very rooted to having a sweet breakfast, and don’t worry as we’ll come back to talk oats and pancakes and many other scrumptious things. However all around the world people are eating more savoury options where veggies and salad feature a lot more.
Don’t panic…we’re not saying just nibble on carrots before facing the day full on.
However, just like fruit, vegetables are bursting with vitamins and minerals and are incredibly versatile. They come with the added benefit of being high in fibre, and very low or containing no sugars. This is beneficial because after a nights sleep our blood glucose levels are fasted and a balanced breakfast containing protein, healthy fats and veggies is a great way to stop them sky rocketing! In contrast, a bowl of sugary cereal or a banana containing more carbohydrates and sugars can create more of a detrimental roller-coaster effect on blood glucose levels. Fibre is also important in helping control our weight. So think adding mushrooms, peppers and onions to an omelette or smashed avocado on toast with a side of bacon. There are so many ways to incorporate veggies at breakfast so why not get a couple of portions in early in the day. It gives the body a massive kick-start after a nights sleep (especially greens which are full of energy-boosting B vitamins), and can provide a good source of healthy fats (such as avocado) which help us feel full up for longer. Remember what we said in previous weeks about carb-heavy breakfasts? You may feel full at first but not for long!
What do all the breakfast below have in common? A healthy side of veggies.
For those of you who love a classic British breakfast you’ll be no stranger to baked beans, tomatoes and mushrooms which are a regular feature alongside egg and bacon. However, it’s not so often we see salad greens (such as rocket, raw spinach leaves, watercress or lettuce) or typical salad veggies (such as celery, cucumber, beetroot, cabbage) added to our breakfast plates.
Eggs benedict with a side of cooked spinach has been a regular on some menus and over the last few years the avocado has become the new hero with smashed avo featuring in many a funky cafe menu. So veggies have slowly and surely been creeping onto the breakfast table in restaurants and cafes so why not at home where many of us stick to our repetitive routines. One answer, it involves a little bit more organisation so prepping the night before and storing in air-tight storage containers can help. Mostly though, it’s just habit. So today’s post is all about breaking habits and forming new routines to boost brekkie and keep you feeling energised.
Can’t face eating veggies? Why not drink them instead by adding them into a breakfast smoothie.
So here are some of our top tips for embracing veggies at breakfast time.
For more personalised nutritional advice book a consult with our Registered Nutritionist Claire Sambolino mBANT / CNHC.
Consultations can be carried out by phone or Skype.