Sneaky Veggies
Whether you are new to a plant-based lifestyle or a seasoned pro, finding ways to add a variety of micronutrients to your diet is an important part of overall wellness! And, if you are cooking for children or a family member who isn’t (yet) a big fan of vegetables, this can sometimes be a stressful part of meal planning.
So, we’re here to help with our top tips to sneak more veggies into your meals!
Mashed potatoes: Steam cauliflower or turnips and mash them into your cooked potatoes! You can replace up to half of your potatoes with these versatile veggies without being able to tell the difference.
PORTOBELLO STEAKS WITH MASHED CAULIFLOWER
...more mashed potatoes: Add drained and rinsed white beans to your cooked potatoes and then mash and season as usual! You can add one 15oz can of beans per pound of potatoes.
Hummus: Guacamole meets hummus in this refreshing, nutrient-packed blend of chickpeas, avocado, lime, & cilantro! This dip is delicious on sandwiches, wraps, pita, chips, fresh veggies, or anything you wish!
AVOCADO CILANTRO LIME HUMMUS
Rice: Use a food processor to dice raw cauliflower to rice-sized pieces and then steam for a few minutes before adding to your cooked rice. Try replacing half your rice with the cauliflower rice. For faster and less messy prep, use frozen, pre-packaged riced cauliflower!
CREAMED COCONUT CAULIFLOWER RICE
Add beans: Combine drained and rinsed white beans into your cooked potatoes and then mash and season as usual! You can add one 15oz can of beans per pound of potatoes. Or, toss white beans into your marinara sauce for extra protein, fiber, and iron! The best part? This addition will add a velvety smooth texture, beloved by kids and adults alike.
PASTA WITH CREAMY MARINARA
Sauces: Spinach is a fantastic green to add to just about anything because it cooks quickly and has a mild flavor that doesn’t alter the main taste of your dish! Blend a handful into pasta sauces, soups and stews, chili, and enchilada sauce! Don’t have time to cook a sauce from scratch? That’s okay - just use the store bought sauce, blend in a handful of raw spinach, then heat as usual to serve. Add even more nutrition by blending chickpeas, cauliflower, and more - the possibilities are endless!
SPINACH AND RICOTTA CONCHIGLIONI
Pesto: This not so sneaky veggie dish needs no introduction. It's aromatic, flavorful and easily customizable...add baby spinach or kale to enhance the nutrient-density or keep it classic with basil. Either way, your taste buds will be delighted.
ORECCHIETTE WITH WALNUT PESTO AND ROASTED BROCCOLI
LENTIL PASTA WITH (LOWER-FAT) PESTO
Muffins: Give these classic baked goods an upgrade with greens, sweet potatoes and hemp seeds!
SWEET POTATO SPINACH MUFFINS
Smoothies: 6 veggies that sneak perfectly into smoothies are spinach, cabbage, carrots, zucchini, cauliflower and yellow squash! Dice a handful, or use frozen in place of ice. Blend, and enjoy!
TROPICAL COCONUT COLADA SMOOTHIE
The options are endless, but this will give you a good start!
Looking for more tips? Schedule a call with one of our expert Food Coaches!