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According to the USDA, most of us need between 2 and 4 cups a day.
Veggies usually end up as an afterthought in a side dish.
It’s an easy way to get more of them into your diet.
Consider this your reminder that it’s time to START! 🙂
Once the omelet is golden on the bottom, flip and cook for a minute more.
Enjoy while hot!
..
Veggie Stuffed Omelet🍅🌱
It’s estimated that 90% of us don’t get enough vegetables every day?
90%! Pretty shocking, right?
According to the USDA, most of us need between 2 and 4 cups a day.
But the truth is, most people don’t sit down to eat a big bowl of veggies every day.
Veggies usually end up as an afterthought in a side dish.
This is why sneaking veggies into your meals (including BREAKFAST) is such a great idea!
It’s an easy way to get more of them into your diet.
I know this tip might fall into the category “I know this but I don’t do it very often.”
Consider this your reminder that it’s time to START! 🙂
I have some ideas to get you going.
6 Easy Ways to Add Veggies to Your Breakfast
1. Stir spinach, kale, peas, zucchini, onions, asparagus, mushrooms, broccoli, peppers or any other green into your eggs – think: veggie omelets like this one, scrambles, or baked vegetable quiche/casserole.
2. Shred zucchini or carrots into overnight oats or chia pudding – or stir them into your oats while they cook (surprisingly yum!)
3. Make a big batch of veggie hash (basically sauté a bunch of veggies together) ahead of time, and when it’s time to eat, heat it up and add a poached egg on top.
4. Add frozen cauliflower, frozen beets, frozen kale, or frozen spinach to your smoothies.
5. Top your avocado toast with freshly snipped herbs & micro greens (yes, fresh herbs & micro greens count!).
6. Make a grain bowl with leftover quinoa or rice and stir in some spinach and feta/goat cheese while you heat it up.
This will keep you feeling full for hours!
🌱Your assignment: Sneak some extra veggies into your breakfast a couple of days this week.
💡You don’t have to overhaul your entire lifestyle to feel healthier and more energized fast.
🛒It really IS about making small changes over time that you can actually live with!
📉We’re all about creating REAL sustainable transformation and change.
1 serving
Ingredients:
-
2 large eggs, beaten
-
1/2 tsp dry mustard powder
-
2 tsps. olive oil or avocado oil
-
2 green onions, sliced
-
1 fresh clove garlic, sliced
-
1 small zucchini, cut into small pieces
-
1/4 cup frozen peas, thawed
-
a handful fresh spinach or kale, chopped
-
sea salt and ground black pepper, to taste
-
a handful cherry tomatoes, halved
-
Optional: fresh herbs or microgreens to garnish
Instructions:
Beat your eggs together with the mustard powder in a bowl with a small pinch of sea salt.
Set aside.
Heat your oil in a small non-stick skillet over medium heat.
Sauté the green onion, garlic, zucchini, and peas, for 3-5 minutes, or until just tender crisp.
Stir in the spinach or kale and cook for a minute longer, just until wilted.
Season lightly with sea salt and pepper, then set veggies aside on a plate.
In the same preheated skillet, add your beaten eggs and allow to cook undisturbed, over medium heat, for 2-3 minutes.
Once the omelet is golden on the bottom, flip and cook for a minute more.
Stuff your omelet with the cooked veggies and slide onto a serving plate.
Serve alongside halved cherry tomatoes and any fresh herbs, sprouts, or microgreens you might have on hand.
Enjoy while hot!
💚Rachel
Ingredients
- 2 large eggs, beaten
- 1/2 tsp dry mustard powder
- 2 tsp olive oil or avocado oil
- 2 green onions, sliced
- 1 fresh clove garlic, sliced
- 1 small zucchini, cut into small pieces
- 1/4 cup frozen peas, thawed
- a handful fresh spinach or kale, chopped
- sea salt and ground black pepper, to taste
- a handful cherry tomatoes, halved
- Optional: fresh herbs or microgreens to garnish
Instructions
- Beat your eggs together with the mustard powder in a bowl with a small pinch of sea salt. Set aside.
- Heat your oil in a small non-stick skillet over medium heat.
- Sauté the green onion, garlic, zucchini, and peas, for 3-5 minutes, or until just tender crisp.
- Stir in the spinach or kale and cook for a minute longer, just until wilted.
- Season lightly with sea salt and pepper, then set veggies aside on a plate.
- In the same preheated skillet, add your beaten eggs and allow to cook undisturbed, over medium heat, for 2-3 minutes.
- Once the omelet is golden on the bottom, flip and cook for a minute more.
- Stuff your omelet with the cooked veggies and slide onto a serving plate.
- Serve alongside halved cherry tomatoes and any fresh herbs, sprouts, or microgreens you might have on hand.
© 2024 © Copyright CleanFoodCrush ® LLC 2014-2023 - Rachel Maser - CleanFoodCrush.com
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