We’ve noticed a tiny lag in participation on the Teacher’s Lounge. Are you finding it tough to add in more fruits and vegetables to your diet? What’s holding you back? Let us know in a private message, or by commenting on this post, so we can make some recommendations specifically for YOU. In the meantime, if it’s just finding easier ways to incorporate more vegetable and fruit into your diet… here are some great suggestions to pump up the volume ~ without you (or your children) even realizing it!
SMOOOTHIES. Do you have access to a blender at home or work? Many people don’t enjoy eating the leafy veggies all by themselves or don’t enjoy the texture of some types of fruits. Smoothies allow you to “hide” the healthier ones you may not like amid other flavors that you do like. Some of you have posted lots of pictures of you eating your favorite fruits. Mix veggies with fruits in your smoothies for a variety of tastes. Kale, lettuce, spinach, and other green veggies go well with bananas, strawberries, blueberries, and apples. The mixed results will be hard to distinguish, but the taste will be worth it. You can also add a little yogurt or nuts for protein. This is a quick and easy way to get going!
SOUPS, SAUCES, & DRESSINGS. Using a blender or mixer like you can for smoothies, hiding extra veggies in soups, sauces, and dressings is great for picky eaters or children who refuse to eat whole or raw veggies. Some vegetables you can puree: tomatoes, squash, carrots, onions, potatoes, turnips, parsnips, broccoli, cauliflower, and others. Try some out, let us know what you think.
WRAPS and SANDWICHES. If you’re trying to reduce carbohydrates or are simply tired of eating bread, you can switch to green vegetables as your base.
- Burritos or Tacos? Use lettuce as a wrap for a different take.
- Sandwiches? Use a thick leaf of lettuce or kale instead of bread for a sandwich. You can stack your tomatoes, cheese, meat, and other items on top, just like you would on a “regular” sandwich.
MEATBALLS. You can hide vegetables inside meatballs, too! Whether you stick to a completely vegetarian recipe or use meat, you can add green, healthy vegetables to meatballs. The key is to add them to the mix before cooking. You can puree the veggies, so they’re easier to mix. Once they’re cooked, it’s usually impossible to see or taste the veggies. If you don’t have a blender, just try chopping or mincing them as finely as you can with a knife and toss them in.
CASSEROLES. Most casseroles tend to be bland concoctions of leftover rice, noodles, tuna, or other bits that haven’t been eaten. If your family dreads the leftovers you put in a casserole, add more green vegetables to kick the flavor up a notch. Adding vegetables will not only make your casseroles look more pleasing with a variety of colors, but also have more flavor. You can use an assortment of veggies to make the casseroles bolder. Don’t be afraid to experiment to see what works best for you and your family!
PASTA DISHES. – There are many ways you can get more veggies in with your favorite pasta dinners.
- Cook regular pasta and simply add healthy vegetables to it. The most popular options include tomatoes, peppers, broccoli, cauliflower, and kale. You can use raw veggies or steam them. I tried this very option last week with spaghetti sauce… only because the one jar I had available wasn’t enough for my whole family. I threw some carrots and peas in my blender so they were completely pureed mush (haha), then tossed it in the pan with the jar of spaghetti sauce and – voila! – one of my best spaghetti dinner nights ever, according to my kids!
- Sauté veggies in healthy oils. for a great side dish to go along with your pasta.
- Make your pasta noodles out of vegetables. Cut your vegetables into thin slices or strips with a knife – favorites for this are zucchini or eggplant. Spaghetti squash is another option that doesn’t require much cutting or time. If you have access to a spiralizer, it can help you make noodles out of zucchini, eggplant and even sweet potatoes or carrots. But I don’t have one, so I work magic with a knife for this technique!
VEGGIE KABOBS. Chop up your favorite veggies and perhaps some chicken or beef – stick ’em on a skewer and throw them on the grill. Quick, easy, and oh so yummy! [see the delicious cover photo]
BACON-WRAP IT. When all else fails, wrap it in some bacon ~ a Keto-approved favorite! Asparagus, Green peppers, string beans, and so many more vegetables are delicious wrapped in bacon and baked or grilled.
Green vegetables have multiple health advantages ranging from fiber to vitamins. If you’re struggling to eat more vegetables and find salads too boring or bland, consider using vegetables in some of these new ways. Don’t be ashamed to Hide Your Veggies ~ whether for your sake, or your kids, make it a fun game to explore these innovative suggestions. Your health and taste buds will both benefit!
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