It’s a common theme echoed these days–eat your veggies. Whether those veggies are green, red, orange or yellow, there’s little argument that vegetables of all colors, sizes and shapes are a low-calorie food with an array of vitamins and minerals, fiber and phytonutrients, all of which offer health benefits in many different ways. The 2015-2020 Dietary Guidelines for Americans recommend adults following a 2,000 calorie diet per day eat 2 ½ cups of cooked vegetables (or about 5 cups raw), and limit added salt or high-fat dressings or sauces such as cheese or butter.
Salads are not the only way to get in your vegetables. Neither is steamed broccoli. Sure, it is easier to envision a side of vegetables with lunch or dinner, but have you thought about adding veggies to breakfast?
An easy way to start increasing vegetables with breakfast is to focus on seasonal, locally grown vegetables; they are typically both less expensive and plentiful. And they taste better, too!
In the Michiana area, asparagus is coming into season, so here’s some ideas to add a bit of asparagus to your breakfast:
Add in some chopped up asparagus to your eggs in your breakfast burrito
Wrap some spears in your pancakes or slices of ham or turkey for a quick & easy on-the-go meal
Breakfast quesadillas made easy–fold a tortilla with some cheese and asparagus and microwave until the cheese is melted and the asparagus is heated (try about 15 seconds)
Top your avocado toast with some chopped up pre-cooked spears
Not sure how to prepare asparagus? Check out the recipe links below! Use spray oil and salt-free seasoning blends or just plain garlic and pepper to season your asparagus to keep it low fat and low sodium!
Also, check out the Dietary Guidelines for Americans here