sweet potato

Veggies for Breakfast!


When people think of breakfast, most people think of grains, dairy and maybe some fruit. However, breakfast can also be a great meal to sneak some veggies into the very beginning of your day. You should aim to consume at least 7-9 servings of fruits and vegetables per day, because fruits and vegetables contain phytonutrients and inflammation busting antioxidants which will help reduce inflammation.

I like to eat as many colored vegetables and fruits as I can each day to get the most variety in taste and in nutrients. Each different colored fruit or vegetable yields a different phytonutrient. For example, orange veggies, that I feature today, like sweet potatoes, squash or pumpkin contain betacarotene, fiber, potassium, and vitamin C. All of these nutrients help to keep your immune system strong and skin healthy, reduce inflammation, and lower the risk for colon cancer, asthma and heart disease.  

Competing to see who can eat the most different colors is also a good way to challenge kids to get more veggies into their day. Have a list of veggies by color and see who can get more colors in their diet each day. It is easier than you think. To help you get started, here are two of my favorite veggie breakfast options that are low in histamine, high in antioxidants and of course orange! Using squash or sweet potatoes are a great option since they are high in nutrients and naturally sweet.

Vanilla Squash Oatmeal: Perfect for Fall!

Serves 1


  • 1/2 C Oats

  • 1/4C pumpkin or squash puree

  • maple syrup to taste

  • 1/2 tsp vanilla extract

  • 3/4C milk of choice

  • Simply combine oats, pumpkin or squash puree, milk of choice, vanilla extract and maple syrup. Microwave for 3 minutes or until liquid is absorbed and oats are tender.

Roasted Sweet Potatoes and Carrots with Fried Eggs

Serves 2


  • 1 large sweet potato, diced

  • 1 onion, diced

  • 2 carrots cut into 1/4 inch pieces

  • 2 Tbs olive oil

  • pinch of salt

  • 4 eggs

  • Roast sweet potatoes, onion, carrots tossed with olive oil and salt at 400 degrees for about 20 minutes. Then fry up eggs and serve over veggies.

Tip: Make a large pan on the weekend and freeze up single portions and just reheat during a busy weekday morning.

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