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

Our delicious Carrot Cake Oatmeal recipe not only fuels your child for the day with complex carbohydrates (oatmeal), but also provides a healthy serving of carrots.
Keep your kids healthy and their immune systems happy by whipping up this delicious dessert-like breakfast in less than 20 minutes!
Course Breakfast
Keyword Dairy Free, Gluten Free
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2 servings
Calories 248kcal
Author Sabrina Cellupica & Nicole Ensoll

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
  • 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

Serving: 1serving | Calories: 248kcal | Carbohydrates: 42.3g | Protein: 6.5g | Fat: 6.9g | Saturated Fat: 1.1g | Sodium: 240mg | Fiber: 6.4g | Sugar: 12.2g

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

Our sweet potato waffle recipe includes spelt flour to help keep them fluffy and light, and banana to sweeten them up. The key ingredient, sweet potato, provides a dose of extra nutrients and a way for kids to get more veggies in during the day.
These waffles can be made the day ahead if you're short on prep time in the mornings and can be heated up in the oven while you're all getting ready for the day ahead. Pair these with your kids' favourite toppings, and you've got another home-run breakfast to serve!
Course Breakfast
Keyword Dairy Free, Gluten Free
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 servings
Calories 253.5kcal
Author Sabrina Cellupica & Nicole Ensoll

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

Serving: 1serving | Calories: 253.5kcal | Carbohydrates: 41.5g | Protein: 9.9g | Fat: 6.3g | Saturated Fat: 0.9g | Cholesterol: 46.6mg | Sodium: 468.3mg | Fiber: 4.9g | Sugar: 9.1g

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

Our Zucchini Fritterrecipe makes the perfect side dish!
Course Appetizer, Breakfast, Side Dish
Cuisine Italian
Keyword Gluten Free
Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Calories 77.8kcal
Author Sabrina Cellupica, Nicole Ensoll and Mary D’Addario

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
  • 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

Serving: 1serving | Calories: 77.8kcal | Carbohydrates: 5g | Protein: 4.5g | Fat: 4.3g | Saturated Fat: 1.7g | Trans Fat: 0.1g | Cholesterol: 38.1mg | Sodium: 200.5mg | Fiber: 1.2g | Sugar: 1.1g

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

Most children would not opt to eat salad for breakfast. However, there is a way to sneak spinach into your kids' breakfast without them even knowing.
It's a lot easier if they're familiar with the book Green Eggs & Ham by Dr. Seuss. We've taken this fun book and used it to our advantage by making green eggs by blending them with spinach, so that they can get a dose of greens first thing in the morning!
Course Breakfast
Keyword Dairy Free, Gluten Free
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 2 wraps
Calories 503.1kcal
Author Sabrina Cellupica & Nicole Ensoll

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

Serving: 1serving | Calories: 503.1kcal | Carbohydrates: 27.8g | Protein: 27.8g | Fat: 31.6g | Saturated Fat: 10.8g | Trans Fat: 0.2g | Cholesterol: 418mg | Sodium: 1044mg | Fiber: 6.1g | Sugar: 2.5g

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!

Nicole Ensoll

Certified Nutritional Practitioner

More from #ThrivingWithNatures

Three Vegan Recipes to Munch on While Celebrating World Vegan Month

By Nicole Ensoll | November 19, 2020

November is World Vegan Month, and what better way to…

Read More
School photo created by jcomp - www.freepik.com

4 Ways to Help Kids Manage Stress and Anxiety

By Nicole Ensoll | November 12, 2020

During these uncertain times, we may be feeling overwhelmed and…

Read More

3 Diabetic-Friendly Recipes for Diabetes Awareness Month in November

By Emily D'Addario | November 5, 2020

World diabetes month focuses on the prevention and management of…

Read More
Leave a Reply