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10 ways to add more veggies to your diet
It's no secret that eating vegetables is good for you. But sometimes it can be a challenge to get the recommended 2-3 cups per day into your diet. With these tricks, it's easy to incorporate more veggies into your daily food intake without sacrificing the foods you love. Try sprinkling more vegetables into your meals with these 10 tips (and there's not a salad in sight):
1.Toss them into soups, casseroles, and sauces.
Any one-pot wonder recipe can easily have veggies added to it. Cooking up a pot of chili? Add some extra peppers, carrots, corn, or tomatoes to up the veggie ante. Making some pasta sauce from scratch? Try adding spinach, mushrooms, or zucchini to your basic tomato-based recipe. Baked mac 'n' cheese tastes great with broccoli, and chicken soup can easily take an extra dose of peas, carrots, or potatoes.
2.Sneak them into your baked goods.
We all know that banana bread and zucchini bread are delicious, veggie-packed snacks that still fulfill your carby-craving. But how about baking up some healthy sweet potato bars or some fudgy chocolate spinach brownies to satisfy your sweet tooth while also sneaking in an extra serving of veggies? Delicious and nutritious, the perfect combination.
3.Make your smoothie go green.
Smoothies aren't just for fruit—you can toss in spinach, carrots, or beets without sacrificing flavor. Round it out with some berries and orange juice, or almond butter and oat milk, and those nutrient-packed veggies will go down real smooth (pun intended).
4.Try subbing out pasta for veggie noodles.
Spaghetti squash. It's a thing. And it's a super easy way to make a veggie-filled alternative to a classic family dinner. Just roast the squash, and the spaghetti-like strands pull out easily with a fork. Top it with your favorite pasta sauce and voila! Or, you can experiment with a spiralizer to make noodles out of a variety of vegetables, like zucchini, carrots, or summer squash.
5.Discover the versatility of cauliflower.
Cauliflower is having a major moment in the health food world. It can act as a substitute for rice or pizza dough and tastes great baked or roasted. Try making it cheesy, or subbing out wings with this buffalo cauliflower recipe.
6.Throw some veggies in your morning eggs.
Whether you're making a scramble, omelet, quiche, or frittata, vegetables are easily added into the mix. If you're really veggie-averse, try mincing broccoli or spinach and sprinkling it in. This way, you won't be sacrificing the taste or texture of your morning eggs, but you will be getting an extra serving of greens for the day.
7.Bake them for a healthy snack.
Ditch the greasy chips and fries for some home-baked, nutrient-packed vegetable goodness. Kale chips are a super easy and satisfying snack when you're craving something salty, or if you have a mandolin, try thin-slicing sweet potatoes, beets, carrots, or zucchini for more veggie chip options. You can also make fries by simply julienning the same vegetables, drizzling them in some oil, and throwing them in the oven.
8.Cover them in cheesy goodness on a quesadilla, pizza, or grilled cheese sandwich.
Cheese-filled meals like pizza and quesadillas don't have to be all bad for you. If you're in a pinch and going the frozen pizza route for dinner, cover it in mushrooms, spinach, or peppers to add some vegetables into the dinner mix. Instead of just the classic chicken filling in your quesadilla, try adding some corn, leafy greens, or peppers as well. As for the classic grilled cheese, tomatoes and arugula make great additions.
9.Stuff them into sandwiches.
Turn your boring lunch sandwich into a veggie-filled meal by adding cucumbers, sprouts, or extra tomatoes. The possibilities are endless.
10.Go for the puree.
Pureed veggies just may be the sneakiest way to grab another serving of vegetables for you and your family. Make it at home in your food processor, or grab it canned at the supermarket. Either way, you can add pureed pumpkin, sweet potato, tomatoes, or carrots to thicken up sauces and soups, or hidden in meatloaf, hamburgers, and meatballs.
Sinclair Broadcast Group is committed to the health and well-being of our viewers, which is why we initiated Sinclair Cares. Every month we'll bring you information about the "Cause of the Month," including topical information, education, awareness, and prevention. March is National Nutrition Month.