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WIC Kitchen: Breakfast Tacos and Roasted Broccoli


From Easter to Mardi Gras to National Pancake Day to Dr. Suess’ birthday, March brings an event for everyone to celebrate with food.

And between these huge feasts of gumbo or green eggs and ham, there are still a lot of meals that can help balance your diet and your lifestyle.

Breakfast is the perfect time to try to get essential nutrients and efficient fuel for your body to run all day. Your mornings should start with a healthy breakfast that puts you on track to complete your dietary requirements for the day.

The American Heart Association recommends the average person consume five servings of fruits and vegetables, six servings of grains, three servings of dairy, 5.5 ounces of protein and 3 tablespoons of fat each day. It can be challenging to fit all of that good food into one day, but not impossible.

This month, our recipe is quick and easy breakfast tacos. This meal allows you to get two different proteins, a grain and multiple vegetables right off the bat.

If you normally don’t eat breakfast, I encourage you to try this recipe and other easy breakfast recipes to get in the groove. A lot of breakfast recipes can even be made the night before.

Breakfast provides a plethora of benefits. According to the Better Health Channel, “Many studies have shown … it improves your energy levels and ability to concentrate in the short term, and can help with weight management, reducing risk of type 2 diabetes and heart disease in the long term.”

Snacking in between meals is also a very efficient way to ensure that you are getting an adequate amount of nutrients throughout the day and meeting your recommended daily intake.

This roasted broccoli recipe doesn’t even take 10 minutes. Quick and yummy recipes for vegetables and fruit as snacks can become a well-planned break throughout the day.

Try the broccoli recipe when you know you are going to have a busy day. Set aside 15-20 minutes to cook and enjoy your broccoli. If you enjoy this ritual, try adding a healthy snack break to your everyday schedule.

We hope these tips and recipes help you consume enough nutrients to power your body through any endeavors you may face in your day.

Makes 4 servings

4 soft corn tortillas
4 eggs, beaten
1 cup canned black beans
1/2 cup avocado, sliced
1 cup tomato, chopped
1/2 cup cilantro, chopped

Coat skillet with non-stick spray. Pour in the eggs and stir until cooked. Place beans in a bowl and microwave and heat until warm. Warm the tortillas. Top each tortilla with egg, beans, avocado, tomato and cilantro. Serve open faced or folded.

Makes 4 servings

1 head of broccoli
1/4 red onion
Crumbled feta or goat cheese
Grated Parmesan
1 tablespoon Italian seasoning
Juice of one lemon
Almond slivers (optional)

Boil water in a pot on the stove. Add broccoli florets for three-four minutes. Remove the steamed broccoli and add chopped or slivered red onion, Italian seasoning and lemon juice and mix well. Top with both cheese and almond slivers if desired. Put the broccoli and other toppings into the oven on 400 degrees for 5-10 minutes depending on how crunchy you prefer.