I like savory breakfasts. I’m not talking about bacon, sausage and eggs. I like vegetables for breakfast- sautéed mushrooms and spinach with a poached or hard boiled egg, roasted beets in my Greek yogurt, warmed-up leftover vegetables over toast, or kale or spinach smoothies with berries. I even like a cup of vegetable soup for breakfast.

My physician recently informed me my blood sugar and cholesterol levels are slightly elevated. I know this means further editing to my diet, moving more and keeping stress levels in check. The start of the day is a great place to start.

Various studies have shown the benefits of eating a wholesome breakfast. Quoting from this report from Rush University Medical Center in Chicago “Why you should eat breakfast:

Advantages of eating in the a.m.

  • Having a lower BMI
  • Consuming less fat through the day
  • Meeting recommendations for fruit and vegetable consumption
  • Having higher daily calcium intake
  • Having higher daily fiber intake
  • Having better performance (memory and attention) (for school-aged children)

Disadvantages of missing a morning meal

  • More likely to be overweight
  • Less likely to meet recommendations for fruit and vegetable consumption
  • More likely to consume unhealthy snacks

Federal guidelines recommend that adults eat at least 1½ to 2 cups per day of fruit and 2 to 3 cups per day of vegetables, depending on their age and gender. Yet, according to the Centers for Disease Control and Prevention (CDC), “Just 1 in 10 adults meet the federal fruit or vegetable recommendations (LINK).

How about a morning cup of cucumber soup?  © Imelnyk| Dreamstime.com

One way ensure you’re consuming enough vegetables is to start the day eating them at breakfast. Many of you may already be eating fruit in the morning with your yogurt, cereal and smoothies, but why not add vegetables? I am frustrated when I travel to find most American hotels and restaurants offer breakfast options that are loaded with sugary cereals, breads and yogurt and sausage, bacon and cheese egg dishes. Some hotels breakfast bars offer fresh fruit and sliced cucumbers and tomatoes, but why not offer more vegetable options or even an entire salad?

Here are a few ways to add vegetables to your breakfast.

Add vegetables to unsweetened plain yogurt or whole grains like quinoa, oatmeal, millet and buckwheat (all gluten-free). Examples:

  • Chopped walnuts, celery and apples with a sprinkle of cinnamon and flaxseed
  • Chopped beets with a dabble of horseradish
  • Chopped cucumbers and radishes with a dabble of tahini and dill
  • Sliced strawberries and/or roasted cherry tomatoes drizzled with balsamic vinegar

Add leftover dinner vegetables or salad to a blender with a cup of nonfat plain yogurt or vegetable broth to make a savory smoothie. Add apple, frozen or fresh blueberries or banana if you want a touch of sweetness.

Add avocado, cooked spinach, carrots and eggs to a bowl of whole grains.

Make cold cucumber soup and sliced cucumber/yogurt/hummus sandwiches.

Other whole grain recipes can be found here.

Vegetables mixed with yogurt- © Irina Kryvasheina | Dreamstime.com

Eating a wholesome breakfast can help boost your metabolism and burn more calories throughout the day. These are especially important to keep your energy level strong, your weight in check and help your overall health and well-bring.

Why wait until lunch or dinner to eat your vegetables?

If you have savory breakfast tips to share, please post at Facebook.com/fearlessfabulousmelanie

Egg and avocado over oatmeal –  © Elena Veselova | Dreamstime.com

Vegetables in Your Cakes- Why Not?

We all know many kids and adults balk at eating vegetables. That’s why I was taken by Ysanne Spevack’s book, “Vegetable Cakes: The most fun way to five a day!” (Lorenz Books) which features creative recipes for incorporating vegetables into cakes, pies, cookies and muffins.

Carrot cake seems obvious, but how about cauliflower, chocolate and coconut cake; tomato and almond cake; or lavender spinach cupcakes? Ysanne (who is known by her nickname, Meena) tested and retested to perfect her creative recipes. All provide helpful charts noting which are gluten-free, dairy-free, sugar-free and vegan.

Meena Ysanne, author of “Vegetable Cakes”

She also has a fascinating dual career as both a celebrated musician and composer and edible gardener and cookbook author. In her musical arena, Ysanne has toured and recording with many well-known artists, including The Smashing Pumpkins, Elton John, Michael Stipe and Christina Perri. In her food world, she’s written 13 cookbooks including her first, The Organic Cookbook. She is co-author of “The Ranch at Live Oak Cookbook.”

Info: www.ilovestrings.com  www.yntegrity.com

Cauliflower, chocolate and coconut cake from “Vegetable Cakes”

Listen to Fearless Fabulous You with Meena Ysanne here. Click this link or the image below:


Spinach Lavender Cupcakes from Vegetable Cakes”