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How to incorporate more vegetables into your morning routine
Summer is just around the corner, which means it’s the perfect time to take advantage of the abundance of fresh fruits and vegetables that are about to spring forth! In case you missed it, BCC’s Nutrition Committee recently revised its nutritional guidelines to include a wider variety of vegetables. Vegetables should be a major part of every meal throughout the day, including breakfast. They are rich in vitamins and minerals and are interesting options to explore to bring a touch of originality to your breakfast plate. Read on for a few tips on how to incorporate more vegetables into your morning routine.
Add vegetables to your eggs
Brighten up your egg recipes with some colourful vegetables. Add peppers, spinach and zucchini to your scrambled eggs, or whip up a seasonal vegetable omelette. Try our recipe for Broccoli Omelette Bites or Cheese and Veggie Egg Cups. And why not explore recipes like shakshuka, a dish that incorporates poached eggs with a vegetable-rich tomato sauce!
Use veggies as a toast topper
Skip the classic banana/nut butter combo and opt instead for something vegetable-based. Why not try avocado toast with feta cheese, or top your multigrain bread with a layer of hummus and sliced tomato? The possibilities are endless, and there’s something for everyone!
Make breakfast time, sandwich time
Sandwiches aren’t just for lunch! Use your imagination to create all kinds of combinations. Add grilled vegetables to your grilled cheese or breakfast wrap. Check out our cookbook to try our Breakfast Enchilada or Breakfast Quesadilla recipes.
Veg up your smoothies
Use vegetables to add a splash of colour to your breakfast smoothies. Spinach or kale are great options for green smoothies. Carrots will make your tropical smoothies look extra sun-kissed and beets will turn your red berry smoothies even redder!
Incorporate vegetables into your baking recipes
Experiment with recipes for baked goods that contain a secret ingredient: veggie power! Our recipes for Spinach Morning Muffins and Zucchini Bread Scones are good places to start.
Serve vegetables instead of fruit on the side
Veggies and dip or a summer salad of spinach and raspberries pair perfectly with several breakfast dishes. Vary your sides to include as many vegetables as you do fruit.
Remember, working vegetables into your breakfast not only makes it more nutritious, but it also adds extra flavour and colour to kick-start the morning. So be creative and have fun!
Salmon Soup
At Breakfast Club of Canada, we are always searching for innovative recipes to share with you — especially ones that highlight cultural diversity and allow students to try foods that are not typically served at breakfast time. So when we discovered these Traditional Foods Fact Sheets, created by the First Nations Health Authority, we knew we had to pass them along! They provide information on traditional food items such as salmon, game meats and plants, along with some tasty recipe ideas. On page 30, there is a wonderful recipe for salmon soup that has proven quite popular in a school breakfast program in BC.
Salmon soup
Credit: Recipe from the First Nations Traditional Foods Fact Sheets.
Ingredients
Preparation
In a large soup pot, sauté onion, celery and potato in oil. Add water and bring to a simmer. Heat salmon roe in a small saucepan and add to soup stock. Add salmon, salt, pepper, curry powder and bay leaf. Bring to a boil. Simmer over low heat until potatoes are just tender. Discard bay leaf. Ladle into soup bowls and sprinkle with dry seaweed.
Spinach Tofu Smoothie
Add a touch of freshness to your breakfast with this delicious, protein-rich smoothie. It’s a great way of incorporating tofu into the first meal of the day!
Spinach Tofu Smoothie
credit: Adapted from this recipe.
Yield
About 6 servings
Ingredients
Preparation
Pair with a serving of whole grains for a complete breakfast!
Supporting Our Schools, Shaping Our Planet’s Future
As we celebrate Earth Day, Breakfast Club of Canada highlights the global movement to raise awareness about preserving the planet. As we work to foster students’ well-being and empower them to achieve their potential, we are proud to support school breakfast programs with equipment and resources to make their programs more environmentally sustainable and commend all our partners who share these green aspirations.
Read on to learn more about some of the innovative, eco-friendly initiatives that schools in Breakfast Club of Canada’s network are making happen.
Protecting Mother Earth
Cando Community School, Cando, Saskatchewan
Protecting nature is valued by everyone at Cando Community School, which serves the Cando area and the Mosquito and Red Pheasant First Nations. In the fall of 2022, the administration at Cando Community School requested support from the Club to purchase a set of insulated containers that can be used to prepare and serve a wider variety of hot and cold breakfast items. This approach has made the breakfast program more environmentally sustainable and helps save on food transportation and storage costs and time.
Waste not, want not
Charles-Bruneau School, Montreal, Quebec
In 2020, the administration of Charles-Bruneau School set up a green committee to raise students’ awareness of their environmental footprint and encourage behaviours that reduce food waste. As a result of the committee’s efforts, breakfast is now served in reusable sealed containers, cereal is bought in bulk and students wash their own dishes.
Congratulations to all students, staff and breakfast program volunteers for your inspiring ideas making a world of difference. Keep up the great work!
Thank You to our Breakfast Champions!
From May 15 to June 16, 2023, over 3,500 breakfast programs from across the country are invited to join Breakfast Club of Canada’s Breakfast in Unison to celebrate the outstanding work of the volunteers and school staff who devote their time and energy to ensure everything runs smoothly and children can get a healthy start to the day.
In the weeks leading up to these celebrations, schools and community organizations were asked to nominate a Breakfast Champion whose drive and determination are vital to their program. The result: over two hundred nominees from coast to coast to coast!
A special thank-you to all our Breakfast Champions from everyone here at BCC for what you do, day in and day out, for the next generation.
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Ontario
Quebec
Saskatchewan
No-Bake Baked Beans
Check out this quick and easy recipe for a filling, protein-packed breakfast this spring! Guaranteed to satisfy everyone at the table.
Yield: About 4 servings
Ingredients
Preparation
Serve with whole grain bread and fruit for a complete breakfast. For a little extra protein, add an egg!
Adapted from: https://www.seriouseats.com/quick-morning-beans-and-fried-eggs-recipe