So what will give you a lasting burst of energy starting in the morning? You have probably guessed where I am going, but... fruits and vegetables!!! Since we are supposed to fit in 5-10 veggies a day (according to the food pyramid), many people are left with the question "how the heck do I fit in 5-10 veggies in 1 day?" The answer is to eat them at every meal. Seems so simple, but many people struggle with breakfast. So I figured I would post how I managed to fit in 2 servings at breakfast just this morning and some tips on how to do it daily. And no, it doesn't take a long time--I have a little baby to manage too!
Poached Eggs on Swiss Chard and Asparagus
3-4 spears asparagus
Handful swiss chard
1 Tbs white vinegar
Piece of bread of your choice. Preferably of whole grain variety.
Salt & pepper
How to make:
- Prep veggies by washing them. Snap the woody ends off asparagus and chop up the swiss chard.
- Get a small frying pan and fill most of the way up with water. Add 1 Tbs of white vinegar and put on high heat to bring to boil.
- While you wait for the water to boil, throw the swiss chard in a pan with a little water to steam. Cook chard until tender. About 3-4 minutes.
- Crack 2 eggs in a ramekin and set aside until water boils.
- Toss a piece of bread into the toaster.
- Once the water is boiling in the frying pan, slowly slide in the eggs.
- Turn down heat to medium and cook until egg whites appear opaque white.
- While the eggs are cooking, arrange the chard on your plate. Then put the asparagus into the same pan from the chard (less dishes).
- Put the asparagus on the plate once they turn bright green and tender to your liking (about 1-2 minutes).
- Scoop out the eggs with a slotted spoon and place on top of veggies. Salt and pepper to your taste.
- Grab the toast from the toaster. Top with olive oil or butter if you would like.
It is a very simple meal, with few ingredients, and it is packed with vitamins and minerals! I have to admit though, that after breakfast I popped a couple of locally grown strawberries in my mouth for an extra serving! That makes 3 for me before 10 AM!
Other tips for fitting fruits/veggies into breakfast:
- Use leftover veggies from the night before to avoid having to cook them in the morning. Plus a fried or poached egg on top and enjoy! You can also place leftover greens into an omelet.
- While making veggies night before, chop some extra of each and put in a container in the refrigerator. Then pull it out in the morning to add to an egg omelet.
- Make some oatmeal and toss in fresh berries, apples, pears, peaches, or even applesauce!
- Use fruit with plain yogurt or cottage cheese.
- Add fresh fruit to your cereal or granola.
I hope this helps to inspire you to step up your breakfast and add some extra lasting energy to your day.
In health and wellness,