assorted fruits in bowl

Easy Ways to Add More Fruits and Veggies To Your Breakfast

It’s no secret that fruits and veggies are nutritious foods. They are rich in vitamins and antioxidants that are so beneficial and necessary for our bodies to properly function. Consuming the recommended amounts of fruits and vegetables, in conjunction with a healthy diet, can help reduce risk for chronic diseases, such as heart disease, type 2 diabetes, and obesity. According to the 2015- 2020 Dietary Guidelines for Americans, adults should eat 2 cups of fruit per day and 2 1/2 cups of vegetables per day1. However, according to a study done by the CDC in 2017, only 1 in 10 Americans are meeting their fruit and vegetable needs2. So how can we increase our fruit and vegetables intake? Let’s start with breakfast. See below for three easy (and delicious!) ways to add more fruits and veggies to your breakfast.

assorted vegetables
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Smoothies

Smoothies are a great way to add some more fruits and veggies to your breakfast. I love making smoothies because they taste like a treat, but are packed with nutrients. Many people add fruits to smoothies. However, you can also pack a bunch of veggies into a smoothie. I personally love adding frozen riced cauliflower to smoothies. It adds bulk to the smoothie and makes it thick and creamy, without adding any flavor! Spinach and kale are also great additions to a smoothie, but they tend to give the smoothie a green color. See my post below on ‘How to Build A Healthy Smoothie’ or check out my Smoothie Recipes for some smoothie inspiration.

How to Build A Nutritious Smoothie

The weather is getting warmer. I don’t know about you, but the warmer weather makes me crave all of the hydrating fruits and vegetables. What better way to eat your fruits and veggies, than in a smoothie? Smoothies are a staple for me. However, not all smoothies are equally nutritious. My biggest pet peeve is going into a… Continue reading →

Oatmeal

Oatmeal is another great, nutritious breakfast option, especially for the cooler Fall weather. I love oatmeal because it is so versatile. There are so many different ways you can make a bowl of oatmeal. Oatmeal bowls taste satisfying and are also rich in fiber. You can easily add fruit to a bowl of oatmeal. I like topping a warm bowl of oatmeal with sautéed apples or a banana (pro tip: add the banana to the bowl of oatmeal before microwaving! Click here to see why). You can also add fresh or frozen fruit to overnight oats. See some of my favorite oatmeal recipes listed below.

Apple Cinnamon Oats

Have you been apple picking recently? This past weekend, I went apple picking with some friends in upstate New York. I love apple season and making recipes with fresh, seasonal apples. Once I returned home to Brooklyn, I immediately put the apples we picked to use and started making a variety of different apple recipes.… Continue reading →

Pineapple Coconut Overnight Oats

Meet my latest breakfast obsession – Pineapple Coconut Overnight Oats! I was inspired by my Pina Colada smoothie bowl to make this overnight oats combo and it is SO. GOOD. The pineapple and coconut combination tastes so refreshing and delicious. It is the perfect overnight oats recipe for the summer. This recipe is gluten-free, dairy-free,… Continue reading →

Banana Cinnamon Oatmeal

This warm bowl of Banana Cinnamon Oatmeal makes the perfect cozy breakfast. This recipe is gluten free, dairy free, and high in fiber. To make this simple recipe, all you need are oats, a banana, sliced almonds, flaxseed or chia seed, cinnamon, and honey. This nutritious breakfast can be made in less than five minutes!… Continue reading →

Banana Chocolate Oatmeal

You can’t beat chocolate for breakfast! This nutritious bowl of Banana Chocolate Oatmeal tastes like a sweet treat, but is rich in nutrients. This recipe is balanced with protein, fiber, and healthy fats which make it both a delicious and satisfying meal. You can eat this as overnight oats or heat it up to make… Continue reading →

Sweet Potato Waffles

If you more of a savory breakfast person, try a veggie omelet. I love adding onion, bell peppers, tomato, and spinach to an omelet. Another great option is eggs with sweet potato and avocado (don’t forget to add Everything Bagel seasoning!). Both avocado and sweet potato are a great source of fiber. Check out my sweet potato waffle recipe below – they can be made either savory or sweet. Click here to see a video of how to make this simple recipe.

Sweet Potato Waffles

I’m a HUGE sweet potato fan. It is one of my favorite vegetables. I impulse bought a waffle maker earlier this week because I wanted to make some sweet potato waffles. It took me a couple of tries to get the recipe down, but now that I got the recipe down, they are so easy… Continue reading →

References:

  1. “Home: Dietary Guidelines for Americans.” Home | Dietary Guidelines for Americans, Dec. 2015, http://www.dietaryguidelines.gov/.
  2. “Disparities in State-Specific Adult Fruit and Vegetable Consumption – United States, 2015.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 26 Feb. 2018, http://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm?s_cid=mm6645a1_w.

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