By Amal Wakim, co-founder of nutrition app, Equalution
1. Blend them into smoothies
Now the thought of veggies in a smoothie might make you cringe, BUT, it’s actually easier than you think to mask their flavour.
Leafy greens are especially easy to add into your smoothies. One cup of spinach also contains high levels of vitamin K, vitamin A, Folic acid, iron and calcium. You can also try adding veggies like avocado, kale, cucumber and beetroot to your smoothies.
As for what to mix them with, here are some combinations you can try:
- Blueberries, banana, sugar-free maple syrup, spinach, ice & milk of choice
- Kale, mango, pineapple, cucumber, coconut yoghurt, water & ice
- Strawberries, apple, beetroot, mint, coconut water & ice
2. Add them to your pasta dishes
Whether you want to swap your usual pasta for zucchini spirals, or simply throw different kinds of veggies into your pasta sauce. This is also a great way to hide veggies in meals for any kids that are fussy eaters!
3. Try a veggie burger
Why not try substituting your meat patty from time to time with a veggie alternative? You can make your own by mixing your partially cooked veggies of choice (think sweet potato, black beans, zucchini, lentils, etc.) with seasonings, flour and egg.
You can also find pre-made veggie burgers at your local supermarket. Just be sure to check the ingredient list and make sure its main ingredients are definitely veg!
4. Make a frittata
Another super easy way to get plenty of vegetables into just one dish!
Try adding some pumpkin, zucchini, mushrooms, carrot and onion into your frittata base (egg mix), cook in the oven until set and you’ve got yourself a delicious breakfast, lunch or dinner ready to grab out of the fridge.
5. Add more to your salads / platters
Salads / platters are a great way to pack as many vegetables as possible into your day.
Try adding as many of these as you like to your salad leaf base of choice or platter for kids, along with a main protein (i.e chicken, tofu) of your choice:
- Pumpkin
- Sweet Potato
- Celery
- Carrot
- Capsicum
- Mushrooms
- Onion
- Artichoke
- Zucchini
- Legumes/beans
- Broccoli
- Cucumber
- Radish
- Peas
- Corn
- Beetroot
This might seem a lot for kids but the more you put these foods in front of them, eventually they will eat it
6. Swap crackers for veggie sticks or offer them together
In need of a filling, yummy snack? Try some hommus, or your dip of choice, with some carrot, celery, cucumber and/or capsicum sticks instead of crackers.
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