Whether it’s breakfast, lunch, or dinner, we have ideas to incorporate healthy ingredients into every meal. Here are some tips to help you include nutritious items in your next meal!
• In a bit of olive oil, sauté onions, peppers, zucchini and garlic for a few minutes and then add your eggs or tofu and spinach leaves for a healthier scramble.
• Add cubed pumpkin or butternut squash to your morning hot cereal. Pureed pumpkin is fine as well. Sprinkle with nuts, seeds and cinnamon.
• Add a handful of leafy greens to your morning smoothie.
• Cooked chopped kale, peppers and onions in some water in a saucepan and after it’s softened, crack an egg in the center. Cover to poach the egg until it is done to your liking.
• Add shredded zucchini to your next muffin recipe.
• Add pureed pumpkin or other winter squash to your pancake batter in lieu of some of the fat. Less fat, more veggies!
• On your next sandwich or wrap, add some grated carrots and zucchini, sprouts and lettuce. All of them, not just one of them.
• Add pureed peas to your next guacamole recipe.
• Steam the stems of the broccoli, puree and add to hummus to guacamole.
• Add grated carrots and slices of cooked butternut squash to your next grilled-cheese sandwich.
• Add minced red peppers, celery, red onion and shredded carrots to your next tuna salad recipe.
• A big green salad for lunch is an easy way to add more veggies. Go light on the high-fat salad dressing.
• Add some spinach leaves to your homemade hummus or place store-bought hummus in your blender and add spinach leaves yourself.
• Start your meal with veggie slices as an appetizer. Try cutting the carrot sticks into little rounds instead of slices, red peppers into squares, etc. It’s a fun little change that kids especially like. Serve with your favorite dip if you like.
• Try to have half of your dinner plate as veggies; some cooked, some raw.
• Marinara sauce used for pasta or pizza is an easy way to add more veggies….shredded zucchini, finely chopped broccoli, chopped spinach leaves, red peppers, onions and garlic.
• When cooking pasta, near the end of the pasta cooking time, add your child’s favorite vegetable to the boiling water, drain and combine it with the sauce.
• Add peas, chopped broccoli, and grated carrots to your next macaroni and cheese recipe.
• Finely shred zucchini or summer squash and add it to casseroles.
• A meat loaf is an easy way to add more veggies to your life. Finely chop and add red pepper, onions, celery, carrots and any other favorite veggie.
• Next time you make a pot roast or stew think: Veggies and Pot Roast, not Pot Roast and veggies. Ditto for stews-heavy on the veggies, light on the meat.
Other Ways to Sneak Veggies into Your Kids Foods:
Make kale chips
Try a green smoothie or juice
Puree vegetables into soup
Make your own pasta sauce, and add chopped or purried veggies
Eat your salad before your main meal