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Better Breakfast Starts With Vegetables

El Centro, California (NAPSI) - Here’s a delicious idea: Enjoy vegetables for  breakfast. Eating a balanced breakfast with lean protein, healthy carbs and a small dose of healthy fat can be a great way  to start the day.

Vegetables such as onions help you increase your intake of  dietary fiber and other important nutrients with layers of flavor. Use these  easy ideas to start your day with a nutritional boost.

• Add chopped onions, tomatoes and either spinach or kale to  omelets.

• Combine hash browns or other breakfast potatoes with cooked  vegetables and tofu.

• Sauté mushrooms, onions and bell peppers and add to  scrambled eggs.

• Use up last night’s leftover salad and top with a poached  egg.

• Spread a thin layer of onion-flavored cream cheese on lightly  toasted whole-grain bread. Add sliced tomatoes and sweet onions, avocado and  fresh, baby spinach leaves.

• Try this tasty onion quiche from the National Onion Association. A  lighter version of the classic, this dish is easy to prep ahead and reheat in  the morning to take to work or school.

SWEET ‘N’ SAVORY ONION  QUICHE Makes 6 to 8 servings

5 cups yellow onion, thinly sliced

1 tablespoon olive oil

½ cup Canadian bacon, diced

1 cup nonfat Swiss cheese, grated

1 tablespoon sugar

1 tablespoon flour

1 teaspoon salt

¼ teaspoon cayenne pepper

½ teaspoon black pepper

¼ teaspoon nutmeg

2 eggs, 1 egg white, slightly  beaten

¼ cup 2% milk

1 9-inch pie shell, unbaked

Rosemary and sautéed red  onion for garnish

Directions: Preheat oven to 425  degrees. Sauté onions in olive oil until tender and translucent. Add  Canadian bacon and grated cheese. In a separate bowl, combine sugar and flour  with seasonings. Add slightly beaten eggs and milk to flour mixture. Put  sautéed onion, ham and cheese in a pie shell; pour milk and egg mixture  over onions. Bake for 35 minutes or until custard sets and top is golden  brown. Serve warm.

• Wrap up a morning’s nutrition with a breakfast burrito: Fill   a whole wheat or sprouted wheat tortilla with  sautéed onions, scrambled eggs, tomatoes and cilantro. Top with plain  yogurt and a fresh salsa like this one:

ONION-PEACH SALSA Makes 6 servings

½ cup chopped yellow onion

2 cups chopped fresh ripe or thawed  frozen peaches, drained

3 tablespoons chopped cilantro  leaves

2 tablespoons chopped  jalapeño pepper

Salt

Fresh lime juice

Combine ingredients in medium bowl,  adding salt and lime juice to taste; cover and refrigerate until ready to  serve. Makes 6 servings.

Tip: Yellow onions are the best, all-purpose choice for both raw and  cooked dishes. For more great tips and recipes using onions, visit www.onions-usa.org/recipes.