Harper West
Eating greens for breakfast is a great way to start your day with healthy choices. There are many ways to add greens to your breakfast, from salads to smoothies and omelets to pizza. You can sauté your greens with olive oil, garlic, and onions, or add them to a smoothie with spinach, pear, and ginger. If you're looking for something more substantial, you can make a breakfast pizza with bell peppers, tomatoes, onions, and eggs, or a frittata with your favorite vegetables. For a quick and easy option, throw some baby spinach into your scrambled eggs or top your avocado toast with sliced radishes and bell peppers.
| Characteristics | Values |
|---|---|
| Preparation | Rinse greens under cool water, tear or cut into bite-sized pieces, and drain |
| Cooking Method | Sauté greens in olive oil with onions, garlic, and spices |
| Ingredients | Swiss chard, kale, mustard greens, collards, spinach, bok choy, dandelion, rapini, zucchini, bell peppers, mushrooms, asparagus, avocado, tomatoes, eggs, feta cheese, Greek yogurt, and more |
| Dish Ideas | Salads, omelets, frittatas, quiches, breakfast pizzas, breakfast burritos, smoothies, and more |
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What You'll Learn
Salads
Mustard Greens Breakfast Salad
This salad features mustard greens, which can be harvested from mustard plants. It is paired with a maple mustard dressing, soft-boiled eggs, bacon, avocado, seeds, and sweet turnips. The spiciness of the mustard greens is balanced by the sweetness of the dressing and turnips, while the bacon adds a salty contrast.
Sautéed Breakfast Salad
Start your day with a nutritious sautéed breakfast salad. This salad includes roasted vegetables such as cauliflower, onions, and your choice of greens. You can also add roasted sweet potatoes, broccoli, bell peppers, or regular potatoes. Toss in some grains like quinoa, rice, or farro for extra volume and nutrients. Don't forget to top it off with fried eggs, cooked to your desired consistency.
Simple Green Salad
For a quick and refreshing option, try a simple green salad. Use a soft lettuce like butter lettuce, Boston, or Bibb lettuce as your base. Add in some cucumber, avocado, and nuts like roasted almonds or walnuts. Shaved Parmesan or goat cheese adds a salty, nutty flavour. Finish it off with a zesty lemon vinaigrette.
Creative Toppings
Feel free to experiment with various toppings to make your breakfast salad more exciting. Try adding fruits like blueberries, grapefruit segments, or mangos for a sweet touch. If you're looking for a crunchy texture, chia seeds, pumpkin seeds, or sunflower seeds are excellent options. For a heartier salad, include grains like quinoa or farro. You can also add proteins like tempeh bacon, regular bacon, or sausage to keep you fuelled throughout the morning.
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Smoothies
Ingredients
Use a combination of fresh or frozen fruit and vegetables. Frozen fruit and vegetables are a great way to chill your smoothie without using ice, which can dull your blender blades over time. Bananas, mangoes, pineapples, avocados, and berries are popular choices for fruit. For vegetables, spinach and kale are common options, but you can also try Swiss chard, collard greens, or frozen broccoli.
Liquids
Use water, unsweetened milk, plant-based milk, fresh juice, or coconut water as your liquid base. If using milk, unsweetened almond milk is a popular choice.
Add-ins
Add-ins can provide extra nutrition and thickness to your smoothie. Popular choices include chia seeds, hemp hearts, flax seeds, oats, protein powder, and honey or maple syrup for sweetness.
Recipe: Tropical Green Smoothie
Ingredients:
- 2 cups spinach or kale leaves
- 2 cups chopped pineapple
- 1 medium banana
- 1/2 apple
- 2 tablespoons hemp hearts
- 1-2 cups water
Directions:
- Place all ingredients in a blender.
- Blend for 1 minute or until smooth, adding more water if needed.
- Pour into a glass and enjoy!
Recipe: Creamy Green Smoothie
Ingredients:
- 1 cup spinach or other leafy greens
- 1 cup liquid (water, milk, or plant-based milk)
- 1/2 cup frozen mango or avocado
- 1/2 banana, fresh or frozen
- Optional add-ins: chia seeds, honey, or protein powder
Directions:
- Place the liquid in the blender first, followed by the greens, fruit, and add-ins.
- Blend, starting on low speed and gradually increasing to high.
- Blend for 50-60 seconds or until smooth.
- Pour into a glass and enjoy!
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Frittatas and omelettes
Frittatas
Frittatas are a type of crustless quiche, made by baking a mixture of eggs, milk (dairy or non-dairy), vegetables, herbs, and cheese in an oven. To add greens to your frittata, start by whisking together a base of eggs, milk, garlic, salt, and pepper. You can also add herbs and spices like parsley or smoked paprika to this mixture. Choose your greens—spinach, Swiss chard, kale, or collard greens are all great options—and chop them finely. You can use either raw or cooked greens, but if you're using raw greens, you may want to wilt them in the pan first.
Next, heat some olive oil in a cast-iron skillet over medium heat. Add your choice of aromatics, such as onions or shallots, and sauté until softened. Then, add your greens and any other vegetables, like broccoli or peppers, and cook until tender. Pour in the egg mixture and gently shake the pan to distribute it evenly. Sprinkle with your choice of cheese—cheddar, feta, goat cheese, or Parmesan all work well.
Bake the frittata in the oven at 400°F (200°C) for 15 to 20 minutes, or until the eggs are set and the top is golden. If the top is still runny, you can slide the frittata out onto a plate, flip it over, and cook it for another minute. Let the frittata cool to room temperature or chill it before serving. Frittatas can be stored in the refrigerator for up to 3 days.
Omelettes
Omelettes are similar to frittatas but are cooked entirely on the stovetop. To make an omelette with greens, start by heating a nonstick pan over medium-high heat and adding a small amount of olive oil or butter. Beat your eggs with a small amount of milk, salt, and pepper, and pour them into the hot pan. Swirl the pan to distribute the eggs evenly. If using aromatics like onions or shallots, cook them first until softened, then add your greens (such as spinach or collard greens) and sauté for a few seconds until wilted.
Fold the omelette in half and continue cooking until the eggs are set to your liking. You can add cheese to your omelette, or sprinkle it on top after plating. Serve your omelette hot, alongside some toast or roasted potatoes for a hearty breakfast.
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Breakfast pizza
Choose Your Crust
You can make your own pizza dough from scratch or use a store-bought option to save time. If you want to make your own, consider a simple 15-minute pizza dough or a whole wheat pizza dough. Alternatively, you can use a piece of naan bread, puff pastry, crescent roll dough sheets, or even a can of store-bought crust.
Prepare the Crust
Preheat your oven to 425°F. Prepare a large baking sheet by spraying it with non-stick cooking spray. Roll out your chosen crust or dough to fit the pan. If using a homemade dough, poke it with a fork to prevent it from puffing up too much during baking. Brush the crust with olive oil and bake it for about 7 minutes in the preheated oven.
Toppings and Greens
Now it's time to add your toppings and greens! For a traditional breakfast pizza, you can start with a base of scrambled eggs and shredded cheese. Then, add your choice of breakfast meats such as bacon, sausage, or ham.
To add some greens, try bell peppers, spinach, asparagus, peas, arugula, or onions. You can also get creative with other vegetables like mushrooms, tomatoes, or even avocado. If you're feeling adventurous, go for a unique combination like asparagus with potatoes and Gruyere, or bacon, egg, and spinach on a cauliflower crust.
Baking and Serving
Once you've added your toppings and greens, it's time to bake your pizza. Place the pan back into the oven and cook for an additional 6-7 minutes, or until the crust is golden brown. If you're adding a fried egg on top, crack an egg onto each pizza and bake for 10-15 minutes. Garnish with herbs or greens such as chives, parsley, or arugula. Serve your breakfast pizza warm, and enjoy the delicious combination of greens and breakfast favorites!
Feel free to experiment with different combinations of toppings and greens to find your favorite breakfast pizza recipe. You can also make mini pizzas for a fun and personalized option when cooking for guests or with kids. Enjoy your nutritious and tasty breakfast!
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Sautéed greens
First, rinse your chosen greens under cool water and tear or cut them into bite-sized pieces. While they drain, chop an onion, shallot, scallion, or leek and cook it in olive oil over medium to medium-high heat in a sauté pan. If you want to add garlic, smash a clove or two and toss it in the pan with the onions. You can also add dried spices at this point. Once the onions are translucent and soft, add the rinsed greens. You don't need to dry the greens completely, as the residual water will help them wilt in the pan. If you have veggie or chicken stock, add a couple of tablespoons.
Adjust the burner to high heat and stir the greens, making sure all portions come in contact with the pan. The greens will cook down quickly, but you may need to add them in batches. Remove the greens from the heat before they get mushy or turn khaki-coloured; they should retain a little give and stay bright green. Season with salt and pepper, and any other seasonings you like.
You can serve sautéed greens in many ways. Pile them on toast, use them as a bed for a fried egg, add a dollop of plain yoghurt, or eat them straight from the pan. They also keep well in the fridge and can be reheated throughout the week.
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Frequently asked questions
If you're short on time, a breakfast smoothie is a great way to pack in the greens. Prep your ingredients the night before and store them in the freezer, then blend them in the morning. You can also make a spinach omelette in just 15 minutes.
If you're feeling adventurous, try making a breakfast pizza piled with veggies. You could also try a breakfast salad with egg or bacon, or a breakfast burrito with vegetables like tomatoes and avocados.
There are many types of greens that you can add to your breakfast, including spinach, kale, arugula, Swiss chard, collards, and mustard greens. You can also add herbs like parsley, cilantro, chives, and dill.
