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vegetables for breakfast?? Looking for suggestions about how to fill out the new food plate ( national dietary guidelines issued this week)

Though the concept of the new food plate is not meant to be taken literally, requiring the plate to be filled for each meal, the idea of meeting some of the vegetable requirements at an ordinary ( as opposed to a special brunch time) breakfast is very intriguing. Anyone with a talent for making ... arugula jam? Thanks.

asked by porchapples about 3 years ago
32 answers 1822 views
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added about 3 years ago

My favorite breakfast that meets all the guidelines, scrambled egg(s) with whatever leftover cooked vegetables you have (or sweet peppers, sundried or fresh tomatoes), add a little cheese and wrap in a whole grain tortilla. Add a side of yogurt and blueberries and you have the whole plate!

Me
added about 3 years ago

Similar to Embee's suggestion, breakfast crepes with yogurt and berries, or with eggs and some veggies works too. Or sauteed spinach or other greens, topped with a poached egg (although I admit I do this a lot for dinner).

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added about 3 years ago

I like oatmeal with walnuts, maple syrup, and winter squash (usually butternut).

Chris_in_oslo
Greenstuff

Chris is a trusted source on General Cooking

added about 3 years ago

I'm pretty similar to Embee and ChezSuzanne. I've had asparagus for breakfast almost every day all through the season--generally in an omelet or tossed into scrambled eggs.

Your question about jams is intriguing though. You might want to check our Moroccan cuisine--I've made eggplant and herb-olive-lemon "jams" for Moroccan dinners. No reason not to eat them in the morning!

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added about 3 years ago

Think about variations on an egg breakfast -- huevos rancheros (salsa, avocado); Moroccan Merguez with poached eggs (tomato based sauce, from food52) or shakshouka (very similar, known to me as Israeli); omelets filled with ratatouille or creamed veggies (or salsa, my favorite)... Israelis eat salad for breakfast (like a Greek salad chopped finer), Japanese eat pickles... Looks like lots of cultures are already there. But maybe we're catching on -- look at the advent of sweet potato home fries. Let's get out of our cereal box (keep the whole grain cereals, lose the box)!

Lulusleep
added about 3 years ago

Roasted tomato is lovely with eggs, as are sauteed mushrooms. You can use just about any vegetable in an omelet or frittata or crepe or even hash.

Jc_profilepic
added about 3 years ago

Home fried potatoes with garlic, lots of onion, and peppers!

Buddhacat
SKK
added about 3 years ago

I love smoothies - using a vitamix - 3 cups raw spinach, 3 tablespoons ground flax seed and one peeled grapefruit and water to make it the consistency you like. You can use a cusinart also, but if you do make it in small batches. Divine, healthy and the plate in a drink or two.

Debbykalk-photo
added about 3 years ago

I second babytiger about tomatoes - and in this season, drippingly juicy, fresh tomatoes are great sliced and sprinkled with a little sea salt. I often have one with eggs or an English muffin - when I'm not chopping it into pico de gallo and heaping it on a breakfast taco.

Lorigoldsby
added about 3 years ago

I agree with the egg combos...love spinach, mushrooms and peppers. Love asparagus with eggs Benedict. And for a Latin theme...roasted tomatillos in a salsa verde on chilaqueles.

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added about 3 years ago

Inspiring!

Dscn2212
boulangere

Cynthia is a trusted source on Bread/Baking.

added about 3 years ago

Maybe think of Use the Good China Eggs, minus the wine..Maybe.

http://www.food52.com/recipes...

Also student epicure's Morning Breakfast Dal is amazing

http://www.food52.com/recipes...

Farmer's_market
added about 3 years ago

Veggies at breakfast is actually a pretty well established idea - a traditional English breakfast fry-up includes mushrooms, tomatoes, baked beans...in Mediterranean/Middle Eastern countries, sliced cukes, tomatoes, peppers, olives, etc. are common...a slice of Spanish tortilla or veggie-frittata stuffed into a hunk of fresh bread. Every U.S. Greek diner offers a feta/spinach omelet; even growing up, old school 'Western' omelets were ubiquitous.

In other egg/veggie news: classic spinach salad with chopped hb eggs, crumbled bacon and red onion? Sometimes it's made with a warm vinaigrette - using bacon fat instead of oil. Years ago, a sort of inverse version occurred to me: regular olive oil vinaigrette and hot scrambled eggs. Sounds weird, but it's really tasty and a bit healthier (crumbling bacon makes it heart-healthy - a little known fact.) The eggs slightly wilt the spinach and are surprisingly good with the dressing. You can also use any sturdy lettuce, like romaine, and add cheese, other salad veggies, etc. (My son still asks for 'scrambled egg salad' when he comes home.) I usually do this for a spontaneous lunch/brunch you always have salad stuff and eggs on hand - but why not breakfast?

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added about 3 years ago

Throw whatever you have into an omelet! You could also try pesto poached eggs: http://www.food52.com/recipes.... Cut the bacon and/or butter if you're feeling healthy, add some spinach to the tomato. At the same breakfast place that inspired this recipe, I recently had an incredible veggie breakfast sandwich: tomato, avocado, sauteed red onion, fried egg and cheese on an English muffin. There are so many possibilities for variation for this sort of thing!

If you're feeling fancy, there's always asparagus with poached eggs and hollandaise, or eggs florentine. Yum!

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added about 3 years ago

I'm all for salads for breakfast, especially in the spring and summer. Or, if you need eggs, scrambled or fried eggs over raw or sauteed spinach, with salsa on top and maybe an avocado. I really just pull out leftovers from dinner. I'm always so pleased with myself if I have leftover roasted brussels sprouts or asparagus in the morning. Really, breakfast doesn't have to be characterized as anything different from the other meals, it just needs to come together quickly. A can of tuna or sardines on salad greens with chopped tomatoes and cucumbers is delightful, or leftover soup, or "leftover" soup, or eggs with sauerkraut or kimchee... Or just anything you have, shredded and stir-fried.

Eye
added about 3 years ago

In tomato season, try the breakfast I loved in Tuscany: slice & lightly toast a good quality white bread, rub it with garlic clove that's been cut in half, stack it with fresh tomatoes, and season with salt & pepper. a drizzle of olive oil and a cup of hot coffee and you're done.

Debbykalk-photo
added about 3 years ago

What a great question porchapples posed here generating so many inspiring ideas!

Head_shot
added about 3 years ago

I love to make a bagel sandwich with cream cheese, tomato, cucumber, red onion, arugula and capers (and whatever other ingredients you want to add)... smoked salmon optional. It's great just with the veggies!

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added about 3 years ago

I think you can throw about any combo of your favorite fresh vegetables into the mini food processor with some oil or other emulsifier and seasonings and make a fresh tapanade to slather onto your favorite whole grain toast. Nutritionists are becoming concerned about the increase in egg consumption and still recommend they not be eaten every day. I'm just sayin!

Anita_date
Anitalectric

Anita is a vegan pastry chef & founder of Electric Blue Baking Co. in Brooklyn.

added about 3 years ago

Avocadoes are extremely satisfying in the morning. My favorite 'everyday' breakfast is toast with sliced avocado, tomato, alfalfa sprouts, basil, sprinkle of salt & pepper and a drizzle of olive oil. If I am lucky, there will be leftover cashew ricotta to smear on the toast.

Cashew ricotta is so easy...soak 1 pt cashews overnight, drain and rinse, and blend with a little water, lemon, salt, oregano and tsp nutritional yeast if you have it.

The first time I had vegetables for breakfast was as a teen in Japan. The standard thing was a thick piece of toast, plus a salad with lettuce, tomatoes, fried egg and sesame dressing...sometimes shredded carrot. So yummy.

Photo
added about 3 years ago

I love making open-faced sandwiches for breakfast of toasted levain bread, fresh ricotta, chopped mint or chives, sliced radishes, a sprinkling of salt, a squeeze of lemon, and a drizzle of olive oil. Avocado, or even thinly sliced apples, are great on there too.

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added about 3 years ago

Those long lovely looking radishes with the red bodies and white tips -- aren't they called BREAKFAST radishes?

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added about 3 years ago

Any sort of braised greens (I prefer beet, chard and bok choy) with an over easy egg and a touch of cream on top. Also a hash of any meat (salmon or beef are good), greens, beets, sweet potatoes and polenta, but that's a little carb heavy for me in the morning, more of a bruch food.
I'm also partial to a bowl of plain goat yoghurt mixed with tomatoes and cucumbers and spices (mostly cumin and pepper), especially in the summer when it's too hot to eat and the tomatoes are delicious
Omelets are around in a big way too, with lots of greens and feta.

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added about 3 years ago

I make these 2 dishes from Food52 and if you make a big batch they reheat well (cooking a couple of eggs to order)
http://www.food52.com/recipes...

http://www.food52.com/recipes...

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added about 3 years ago

I love to cook radish greens with green onions in scrambled eggs, then eat the radishes with my buttered toast.

Sweet potato hash with spinach and leftover chicken or turkey is great. Red flannel hash is corned beef with beets - one of my faves.

A classic Turkish breakfast is a hard-boiled egg, a few slices of cucumber and tomato, feta, olives, bread, butter and jam.

Tomato jam is great! I make a sweet yellow pear tomato preserve, but I also like a savory tomato jam on a bagel with cream cheese. I love a bagel with cream cheese, red onion, tomato or avocado, sprouts and lemon pepper.

Or just a couple slices of buttered toast covered with super-ripe tomato slices - heavenly in the summer.

Photo_9
added about 3 years ago

Yogurt is great with cucumbers and dill and capers! I used to eat variations on this theme a lot for breakfast!

Chris_in_oslo
Greenstuff

Chris is a trusted source on General Cooking

added about 3 years ago

This has been a great discussion!

@spuntino, in the early 1980s when Stoneyfield Farm first started marketing their yoghurt in a big way, including in 8 oz. cups, they had some savory flavors like cucumber. They fell flat, and I've always thought they should re-introduce them. Some of us would prefer them to strawberry for breakfast and in our lunchboxes, and others might use them as quick salad dressings and sauces.

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added about 3 years ago

I only discovered rhubarb was a vegetable after I'd been eating unsweetended stewed rhubarb with muesli and yoghurt religioulsy for breakfast for months - it's still my favourite :)

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added about 3 years ago

A breakfast scramble with the veggies of your choice is one of my favorite ways to have vegetables for breakfast. I did a baked egg dish this morning with chicken sausage, mushrooms, and sauteed kale. Threw everything together last night and baked it up this morning. It would also be delicious with baby spinach and sun-dried tomatoes.
Also, for more veggie for breakfast options, check out some of the "paleo diet" blogs on the internet. There are some great recipes floating around out there.

Ehanhan4
added about 3 years ago

Merrill's frittata looks like the perfect vegetables-for-breakfast solution. http://www.food52.com/recipes...

Stuffing as many greens and vegetables [asparagus, roasted red pepper, mushrooms] into a deliciously seasoned quiche or frittata is a real winner for summer. Add some goat cheese or parmesan and a few fresh herbs, it's great. I like to bake one for the week, slice it and eat it for breakfast. Actually pretty good cold!

Sausage2
fiveandspice

Emily is a trusted source on Scandinavian Cuisine.

added about 3 years ago

Similar to linzarella, I often will have open-faced sandwiches at breakfast. In Norway it's traditional to have a couple of pieces of whole grain bread with either cheese or seafood (smoked fish or shrimp salad) topped with sliced cucumbers, bell peppers, and tomatoes. And a piece of fruit on the side!

Scan0004
added about 3 years ago

Remember the sweet potato! I put it in the microwave , cut lengthwise, and add whatever is around. Pasta sauce, sauteed veg, cheese, yogurt, chutney... Good way to use up smidgens from the fridge. I could do this 3 meals a day. They are good nutritionally, taste rich and delicious without sweetening and such a beautiful color!