Tips to eat more vegetables

Sometimes we don’t want to eat our vegetables.  Either we don’t like them, or we are just not in the mood.  And that’s ok.  We all have times where we just don’t want to eat broccoli.

But there are ways to eat your broccoli (or other vegetables) and not know it!  Hiding your vegetables in food is a great trick to satisfy picky taste buds and make your everyday meals more nutritious (and lower in calories).  Here are some easy tips and tricks to get more veggies without even knowing it:

Meat loaf and Burgers with Vegetables

Meatloaf is a staple in my home, especially on cold winter nights.  And meatloaf is one of the easiest ways to sneak in veggies.  Finely dice (or use a mini food processor) carrots, zucchini, leafy greens like spinach, or squash and add it to your meatloaf mix.  Trust me, you won’t taste a difference but your body will thank you for the extra boost in nutrition.

You can do the same if making burgers or meatballs.  The above vegetables will not change the flavor, but if you are looking for a flavor boost try adding sweet peppers.

Need inspiration?  Try these recipes:

Turkey, Feta and Spinach Meatloaf: http://www.theperfectpantry.com/2012/06/recipe-for-turkey-spinach-and-feta-meatloaf-sliders-with-lemon-sauce.html

Italian Meatballs
http://www.wholefoodsmarket.com/blog/meatballs-sneaky-vegetables

Turkey Burger with Vegetables:
http://www.nytimes.com/2010/01/15/health/nutrition/15recipehealth.html?_r=0

Bulk up Casseroles

Odds are your casseroles already having vegetables in it.  So isn’t that enough?  Well, you can never have too many veggies!  So next time you pull out your favorite casserole recipe, add at least a cup more vegetables.  Because let’s face it – the sauce is what makes the casserole yummy.  Everything else is just for fun.  So why not make the fun more vegetables!

Some of my favorite casseroles to add in tons of vegetables are:
Taco Casserole: http://diethood.com/taco-casserole/
I add in chopped red and yellow peppers (green would work well too) for added flavor and nutrients.

Chicken and Rice Casserole:
http://www.myrecipes.com/recipe/chicken-rice-casserole-10000002001932/
Add in twice as much veggies and half the rice.  Yum!

Pile it On

Making a sandwich for lunch today?  Pile on the vegetables!  Spinach is a great leafy green choice for sandwiches.  If you are not up for spinach, choose Romaine over iceberg.  You will get more health benefits and no change in taste.  Tomatoes, cucumbers, peppers, and sprouts all make great sandwich toppings.  Make your sandwich big and bold with veggies!  Or you can always go bold and have a vegetarian sandwich.  They are great tasting and filling!!

My favorites include:
Kale and Garlic Grilled Cheese
http://paninihappy.com/kale-grilled-garlic-and-cheddar-panini/

Spinach and Artichoke Panini
http://happyhealthymama.com/2011/04/hot-lunch-in-a-hurry-spinach-artichoke-panini.html?utm_source=OAMM+Daily+Update&utm_campaign=5025a7d432-RSS_EMAIL_CAMPAIGN&utm_medium=email

So whatever you are cooking, whether it is pasta, pizza, a sandwich or a casserole, add extra veggies.

Need more tips?  Check out this article from WebMD:
http://www.webmd.com/diet/features/eat-your-vegetables-15-tips-for-veggie-haters

 

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