10 ideas for adding more veggies to your diet:

Last night I had the awesome privilege of speaking to and cooking for the biggest loser group that I am a part of. The idea for the evening came about when one of our members expressed her frustration about her dislike of fruits and vegetables she wanted a healthy food redo. I am so glad that she spoke up and the idea for the night was born. I have found that I love to give people (especially moms) tips and tricks to healthy up their diets. So here are my ten ideas plus the recipes for the things I made last night. My hope is that last night really helped that member and maybe gave a few more some ideas! I know it made her son happy because when he asked if he could take home a plate of the spaghetti squash and veggie pasta sauce!

10 ideas for adding more veggies to your diet:

1.  Have vegetables with every meal

Breakfast:

Stir in some fresh tomatoes and mushrooms  to your scrambled eggs

Make egg muffins loaded with your choice of veggies:  

                Spinach

                Tomato

                Kale

                Aspargus

Spread Avocado onto toast

Breakfast burritos loaded with peppers, onions and mushrooms

Zucchini bread made with unsweeted apple sauce

Snacks:

Celery and Carrot Sticks with Peanut Butter (All Natural is best)

Sugar Snap Peas with Greek Yogurt Ranch Dip

Ham and Cheese roll up stuffed with Cucumber or radishes

Kale Chips 

Lunch:

Instead of using Iceberg lettuce in your salad or wrap start using other lettuces or even spinach. Others can include- Green leaf, Red Leaf, Romaine, Arugula, Butter Lettuce

Always have carrot and celery sticks available

When out opt for a side salad instead of fries (watch the dressing though)

Load sandwiches up with veggies, lettuce, and tomato are great , but try adding cucumber, carrot, and radish as well.

Supper:

Shred zucchini into pasta sauces

Roast veggies and puree with broth and a splash of cream for a delicious soup.

Use grilled portabella mushrooms as a “bun” for a sandwich

When making mashed potatoes use half potatoes and half turnip or cauliflower

Shred carrot into meatloaf, meatballs or hamburger patties

Top pizzas with extra vegetables

2.  Drink your veggies

Smoothies are a great way to get vegetables as well as fruit into your diet. Mix any combination of fruit and spinach or kale in a blender with plain Greek yogurt and a splash of milk.

3.  Make a goal to try one new vegetable per month

Have you always wanted to give spaghetti squash a try or maybe Brussel sprouts? Just buy one and give it a chance. If it isn’t a hit that’s ok try something else next month. Mine for this month is bok choy!

4.  Keep vegetables front and center in your fridge

If the first thing you see when you open your fridge is healthier options you are more apt to use them.

5.  Double the amount of vegetables in recipes

A soup you are making calls for 1 cup of carrots double it. A casserole calls for 1 can of green beans try two. You see the trend…

6.  Try a meat-free night per week

A vegetable stir –fry or vegetable soup are great options. If your house is like mine and meat free doesn’t work. I do a  light meat night, using ½ the amount of meat in recipes replacing it with vegetables.

7.  If you don’t like the canned version of a vegetable try the fresh or frozen

I cannot stand canned asparagus, but will eat fresh by the pound. Broccoli is another that I prefer fresh to frozen.

8.  Try vegetables in a new way

Roast broccoli, try cauliflower in soup, grill mushrooms, stuff spinach inside chicken breasts, the possibilities are endless.

9.  Have a vegetable/food prep hour per week

Set aside 1 hour per week for prep. I usually do this on Sunday evenings. Cut up carrot and celery sticks, dice vegetables (peppers, zucchini, onions, mushrooms) roast on a sheet tray this can be a quick side for all week, wash lettuces and chop for quick salads, prepare your egg muffins. When doing these things make sure you are making enough for the entire week. It will set you out for a better week.

10.       Cut pasta amount in half and replace with vegetables cut into long strips

Zucchini, carrots, and yellow squash all can be cut into thin ribbons. You will still have the pasta but you will be consuming vegetables with each bite.

Here are some of the recipes I made for the group last night hope you will give them a try!

Spaghetti Squash

1 spaghetti squash

3 tbsp EVOO

1 clove garlic

Dash red pepper flakes

Salt and peper to taste

Pre-heat oven to 400. Line a rimmed baking sheet with foil. Cut the squash in half lengthwise, scrape out all the seeds and center membrane. Drizzle with ½ tbsp EVOO and season with salt and pepper. Place each half cut side down on baking sheet and roast for 35-45 minutes. Allow squash to cool a bit, and scrape out the “noodles” into a bowl with a fork.  (This can be done during your weekly meal prep time)

In a large non-stick skillet heat 2 TBSP of EVOO add garlic and red pepper. Sauté squash for a few minutes to coat in the mixture.  Top with your favorite sauce.

Veggie packed marinara sauce

1 large can crushed tomatoes

1 small zucchini shredded

1 carrot shredded

6-8 mushrooms shredded

3 TBSP EVOO

3 cloves garlic

Dash red pepper flakes

1 tbsp sugar

1 tbsp Italian seasoning

Salt and pepper to taste

 In a large pot heat oil pepper flakes and garlic over medium heat until garlic is browned. Remove garlic. Add remaining ingredients to the pot and all to simmer for 30 minutes. Season to your tastes and puree for a smooth texture.

Egg Muffins (12 muffins)

9 eggs

Splash of milk

Several dashes of tabasco

Salt and pepper to taste

Vegetables of your choice

Cheese of your choice

Pre-heat oven to 350. Spray a muffin tin with Pam. In the bottom of the tin place vegetables of your choice. In a large bowl whip eggs together with milk, hot sauce, salt and pepper. Pour over vegetables; only fill tins between ½ and ¾ of the way top with cheese of choice. Bake for 40 minutes. I find it is easier to get these out of the pan if they cool completely first.

Carrot and Kale Chips

3 carrots

1 bunch of kale

EVOO

Salt and Pepper

Heat oven to 400. Slice carrots thin, the thicker you slice the chewier the chips are. Tear kale in to small pieces. On a lined cookie sheet spread out the carrots and kale you may need more than one sheet. They need space to crisp up. Drizzle with EVOO and season. Bake for 10 minutes stir and return oven to crisp.

Green Smoothie

1 cup of Strawberries

1 cup of Blueberries

1 Handful Spinach

½ cup plain Greek Yogurt

Splash of milk

Ice

Add fruit and veggie in the blender with yogurt and milk. Fill the remainder of the blender with ice. Blitz until smooth. 

Potato Turnip Mash

1 Large Yukon gold potato peeled

1 large turnip peeled

2 TBSP butter

2 TBSP Plain Greek Yogurt

Salt and pepper to taste

You can increase this recipe by adding more of each just remember a 1 to 1 ratio. Cut potato into larger chunks than the turnip into. Put your turnip and potato into a pot and cover with water. Boil until tender then drain. Add butter and yogurt. Season and mash. I use a hand mixer because I like a smoother consistency. If your mixture is too thick you can add more yogurt, if the mix gets too thin stick it in a hot oven for several minutes to draw out some of the moisture.  Serve warm

Ranch Veggie Dip

1 large container of Plain Lowfat Greek Yogurt

1 packet Ranch Dressing Mix

1 Packet Green Onion Ranch Dressing Mix

Mix all ingredients together and chill. Serve with veggies or thin with milk and use as a salad dressing.