5 ways to hide vegetables
90% of adults don’t eat enough fruits and veggies.
Nutrients we get from fruits and vegetables are essential to our overall well being. Think of us as a well oiled machine that needs a certain type of fuel. Sure, we may be able to take a cheaper fuel, but we won’t be functioning at our best. It’s the same with us! To put it simply, without eating healthy foods our bodies will not be able to function at our best. There are plenty of side effects of not having a nutritious diet. If you eat junk, you’re going to feel like junk!
The most common symptoms from we experience are:
Digestive health issues
Fatigue
Lower back pain
General sadness or low mood
Bone loss or brittleness
Increased hair loss
Unexplained muscle pain (not from exercise or strain)
Impaired wound healing
Skin issues
Frequent illness
Set a goal to always have a protein + vegetable/fruit every time you eat. Sometimes this can be challenging to get yourself and others to eat enough fruits/vegetables. I’m going to inspire you to eat more vegetables by sneaking them into your diet, undetected! Today, we’ll focus ramping up our veggies in main courses. This is perfect for little ones and adults who turn their nose at vegetables.
1. Meat
A simple way to get your veggies in is to mash them up into meatloaf, burgers or meatballs. Put the veggies in a food processor to make them small enough a picky eater won’t complain and then combine with lean ground beef, chicken or turkey.
Veggies to add:
squashes
bell peppers
zucchini
mushrooms
peas
carrots
spinach
broccoli
Try this simple meatball recipe:
2. Sauces
Putting vegetables in sauces is another simple way to get your veggies in. Add squash to make the sauce thicker, or carrots to make it chunkier, whatever your preference.
Veggies to add:
Carrots
zucchini
squash
mushrooms
celery
kale
spinach
broccoli
Recipe to try:
Simply cook the vegetables a pan with a bit of olive oil on the stove until soft. Then blend with any sauce, marinara, alfredo, even pesto!
3. Broths
Broths are probably the my favorite to add veggies in.
I use the finished broth to cook rice/quinoa, base for soups, sauces, etc.
Pro tip: freeze leftovers in an ice cube tray. Makes it so easy to pop into recipes.
Veggies to add:
-carrot
-celery
-onion
-cauliflower
-broccoli
-mushroom
Recipe to try:
Cook any veggies you have on hand on the stove until soft. Blend small amounts in a chicken, beef or veggie broth until well combined. Then add seasonings like rosemary, thyme and salt/pepper to taste.
4. Pizza
This is a fun one. Not only are pizza’s easy to make, your kids will think they are getting a major treat!
Replace the crust with a cauliflower crust, blend some veggies up in the marinara sauce and put a few veggies as toppings if you can. Also, be sure to make sure you have enough protein for this meal!
Pizza sauce — veggies to add:
squash
mushroom
celery
kale
spinach
broccoli
carrot
zucchini
Pizza toppings — veggies to add:
mushroom
onion
bell pepper
spinach
arugula
basil
tomato
Try this easy cauliflower pizza crust recipe:
5. Mashed Potatoes
Sneaking veggies into mashed potatoes is simple and quick if you’re in a hurry. Make sure whatever you’re adding in will blend easily so it has the same consistency.
Veggies to add:
squash
mushroom
cauliflower
broccoli
carrot
zucchini
avocado
parsnip
Recipe to try:
Boil 2lbs potatoes and 1lb veggies of choice until soft. Transfer everything to a blender, add 1/2 c. milk and blend until smooth. Mix in a bit of butter (optional), salt and pepper to taste.
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Check out my our other blog on adding fruits and vegetables to your desserts!
