The Flow Blog once again welcomes some great tips and a recipe from Lauri Bosserman, one of our favorite guest bloggers from the Well & Good Studio.

 Whenever I start my day with green vegetables, a cool wave of relief washes over me, because I know I’ve fueled my body properly to be productive and focused. I like to think of it as a security system for getting enough produce into my diet and keeping my body clean and working optimally.

Vegetables, especially at breakfast, can be intimidating, or just plain unsettling for some. I’m here to show you how easy it can be. There are so many different ways to get greens into your morning meal: how you do it depends on your individual preferences. Experiment and find out what works for you! A Nutritious breakfast can be convenient and delicious, and starts your day on the path of healthy eating. Try the following five methods for sneaking vegetables in and still making it to work on time:

1. The classic green smoothie.

Blending is one of the easiest ways to integrate vegetables into your breakfast. Recipe choices are endless; keep it simple with my basic green smoothie under “recipes” on my website.

2. Prep and scramble.

If you prepare a large batch of your favorite veggies at the beginning of the week, you can easily make egg or tofu scrambles on weekday mornings. I love the combination of mushrooms, onions and greens.

3. Frittata.

Make a big frittata at the beginning of the week and refrigerate it in portions for your busy work mornings. My favorite recipe involves kale and sweet potatoes, (recipe below). I just warm my portion in the oven while I get ready for the day.

4. Green juice.

Add a green juice to your routine! Whether you have a home juicer or grab one on the go from Well & Good, make a point of downing one daily.

5.  Avocado toast.

Toast your favorite Sprouted Grain Bread, mash avocado on it, add arugula and garnish with sea salt, pepper and a twist of lime–fantastic breakfast in five minutes flat. Add a green juice on the side for extra points.

Sweet Potato Kale Frittata

This simple dish packs a nutritional punch:

  • Eggs contain choline, which regulates cardiovascular function, as well as protein and vitamin B-12. Don’t skimp on the yolks–they contain 93% of protein, as well as essential omega-3 fatty acids our bodies can’t produce on their own.
  • Kale is a nutritional powerhouse, containing magnesium, fiber, iron, antioxidants and much more. Kale is great for fighting inflammation, a condition, which is the root of most illnesses, especially in Western society.
  • Sweet potatoes naturally balance blood sugar levels, preventing cravings and mood swings. They also contain tons of fiber, vitamin D and iron. Beta carotene in sweet potatoes converts to vitamin A in your body, which keeps skin clear and vibrant.

Ingredients (serves 2)

4-5 large organic eggs

1 medium shallot

1 large sweet potato

1/2 bunch kale

1/4 cup unsweetened coconut milk

2 T. Earth Balance or organic, grass-fed butter

Sea salt and pepper


Chop sweet potato into cubes (skin on) and parboil for 4-5 minutes, depending on size of cubes. Drain and place on paper towels to absorb excess water. Melt Earth Balance or butter in medium sized skillet on high heat.

Reduce heat to medium and add sliced shallots. The pan should be at a very even, medium heat. Allow shallots to caramelize. Add sweet potatoes and cook until browned. Add kale, removed from stalks and chopped finely. Cook for 5 more minutes, or until kale has wilted.

Crack eggs into medium sized bowl, add unsweetened coconut milk, sea salt and pepper and whisk vigorously. Pour eggs over vegetable mixture in pan. Allow to set for 4-5 minutes, then transfer to oven at 350 degrees until cooked through, yet moist. Use a spatula or rubber scraper around edges of frittata to aid in removal. Depending on size, either slide the frittata onto a serving platter or invert the pan carefully. Slice into wedges and serve.

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