Healthy Breakfasts with Secret Vegetables
It’s the most wonderful time of the year!
It’s back-to-school time! With August is coming to an end, the new school year is just around the corner. Building from last week’s blog post, we’re continuing with our back-to-school theme for this week to help you prepare for September.
In our last blog post, we discussed the importance of establishing a routine. A critical aspect of a back-to-school routine is ensuring it includes nutritious meals and snacks, especially breakfast.
Did you know that 40 percent of total daily calories for two to 18-year-olds are empty calories from added sugars and solid fats? Proper nutrition is vital for developing immune systems, bodies, and minds. It can also play a role in keeping kids focused during the school day.
Getting wholesome and nutritious foods into kids’ diets can be challenging for some parents. Don’t worry, though! We’ve created four tasty and quick recipes that have hidden veggies in them that your kids are bound to enjoy!
Carrots
Did you know carrots contain high amounts of beta-carotene, which gets converted to Vitamin A in the body? Vitamin A is responsible for the growth and maintenance of mucous membranes, which are found in your lungs and gastrointestinal tract. They help prevent pathogens from having more available access to your bloodstream and causing havoc for your immune system.
Carrot Cake Oatmeal
Ingredients
- ¾ cup organic carrots peeled, then finely grated
- ¼ cup organic apples peeled, then finely grated
- 1 ½ cups Earth's Own Oat Milk or milk/alternative of choice
- ½ tbsp Nature's Emporium Maple Syrup
- 1 tsp Nature's Emporium Cinnamon
- ⅛ tsp Celtic Sea Salt
- ½ cup Bob's Red Mill Gluten-Free Rolled Oats
- 1 tsp organic vanilla extract
For the topping:
- 1 tbsp Riviera Maison Coconut Vanilla Yogurt
- 1 tsp organic pecans chopped
Instructions
- Peel and grate the carrots and apples (use the finest grate) and set aside.
- In a medium-sized pot, whisk together milk, maple syrup, cinnamon and salt until smooth.
- Stir in the carrots, apples and oats and bring to a low boil, then reduce to a simmer.
- Cook uncovered for 8-10 minutes, frequently stirring until thickened.
- Remove from the heat and add the vanilla extract.
- Plate the oatmeal, add the toppings and enjoy!
Nutrition
Sweet Potatoes
Sweet potatoes are known to have high amounts of Vitamin C. Vitamin C is key to keeping the immune system functioning optimally by helping to kill off pathogens and protect against cell damage.
Sweet Potato Waffles
Equipment
- waffle iron
Ingredients
- 1 cup Farmer's Market Organic Sweet Potato Puree
- 1 Nature's Emporium Egg
- 1 cup organic light spelt flour
- 3 tbsp hemp seeds
- 1 tsp baking powder
- ½ tsp baking soda
- ¼ tsp sea salt
- ½ tsp Nature's Emporium Cinnamon
- ½ cup Earth's Own Oat Milk or milk/alternative of choice
- ½ tsp vanilla extract
- ½ organic banana mashed
Instructions
- Grease and preheat a waffle iron.
- Place all the ingredients in a blender and blend until smooth.
- Ladle ⅓ cup of the mixture onto the waffle iron and cook until golden brown on both sides.
- Serve with butter, maple syrup, and coconut whipped cream.
Notes
- Top with Grass-Fed Butter or Earth Balance Buttery Spread, Maple Syrup and Coco Coconut Whip
Nutrition
Zucchini
Zucchini is one of the most versatile vegetables you can work within the kitchen and definitely an ingredient for living well. It has a very mild taste, so it’s easy to work into a variety of recipes. Did you know that water consumption and hydration are essential for a properly functioning immune system? Many foods, including zucchinis, have a very high water content. Zucchinis are made up of nearly 90 percent water! Our blood is made up primarily of water, and it is what carries and transports nutrients throughout cells. Without water, our immune cells would not be able to get enough nutrients to function optimally, leaving you more susceptible to infections.
Zucchini Fritters
Ingredients
- 2 Nature's Emporium Eggs beaten
- 1 Nature's Emporium Egg White
- ½ cup organic green onion chopped
- 1 tbsp Nature's Emporium Olive Oil
- ⅓ cup Woolwich Mozzarella Goat Cheese
- 2 tbsp organic Parmesan cheese grated
- 3 tbsp organic parsley chopped
- ½ tsp dried oregano
- ¼ tsp sea salt
- organic black pepper to taste
- ½ cup chickpea flour
- 2 tsp baking powder
- 2 cups organic zucchini grated and use a cloth to remove excess moisture
Instructions
- In a bowl, combine all the ingredients except for the chickpea flour, baking powder and zucchini and mix well.
- Once thoroughly combined, stir in the chickpea flour and baking powder and mix well.
- Fold in the zucchini until fully coated. The mixture will seem thick, but it will soften to a paste.
- Heat a non-stick skillet using avocado oil spray to medium heat, refrain from having it too high as it will burn the patties. Drop the zucchini batter with a spoon, about four at a time in the skillet.
- Cook for about 2 minutes on each side or until golden brown.
- Repeat with the remaining batter and coat the skillet with avocado spray each time.
- Serve immediately and enjoy!
Nutrition
Spinach
When we think of breakfast, one of the least appetizing vegetables is probably spinach because who wants to eat a salad for breakfast – okay, maybe some of us do, but that’s an acquired taste.
Spinach is rich in vitamins C, K and iron. Vitamin K is a doesn’t get talked about a lot regarding immune health. It plays a significant role in keeping our immune system healthy! It is vital for activating particular proteins that are used to clean up and clear out dead cells that impede our immune system. Vitamin K may not be one of the top vitamins or minerals you think of when it comes to your immune health. Despite this fact, it plays an essential role in keeping your immune system running efficiently.
Cheesy Green Eggs & Ham Roll-Ups
Equipment
- High-speed blender
Ingredients
- 2 tbsp Earth's Own Oat Milk or milk/alternative of choice
- 4 Nature's Emporium Eggs
- ½ cup organic spinach
- 6 slices Organic Organics Inc. Virginia Ham
- 4 tbsp Daiya Shredded Cheddar Cheese
- 2 La Tortilla Cassava Mini Tortillas
- 2 tbsp Earth Balance Buttery Spread
Instructions
- In a high-speed blender, mix together eggs, spinach, milk, salt and pepper.
- Using a small frying pan, pour out half the batter to make one omelette.
- Cook evenly on both sides.
- Once cooked, build the tortillas by brushing butter on the tortilla, place 3 slices of ham, place the omelette on top and evenly spread 2 tablespoons of cheddar all over each of the omelettes.
- Roll the wraps. Then, cut them into slices and serve hot on a bed of sweet potato hash. Enjoy!
Nutrition
In just a couple of weeks, school will be back in session, and we hope we’ve provided you with some easy, delicious and nutrient-dense hidden veggie recipes to try out with your kids. You don’t have to wait until the school year to test them out. Start your morning routine with one of these recipes and get in the habit of eating well now! This way, the transition to school starting is easier for both you and your kiddos! Do you have any other suggestions on how to include veggies in your kids’ breakfasts? Share them with us in the comments section – we’re sure there will be a lot of thankful parents. Parents need to stick together—especially when it comes to ideas of how to eat healthier meals!