5 Tricks to Eat More Vegetables

We try but don’t always get enough vegetables in each day. They are not only nutritious, but may also offer protection against various diseases, including diabetes, obesity, heart disease and even certain types of cancers. Did you know we need 10 servings of fruits and veggies per day! Whether you’re trying to sneak some vegetables into your kids’ meals or find a way to eat more yourself, these 5 tricks can help!

1. Chop It Fine: One of the best ways to neutralize the strong taste of a vegetable is to chop or shred it into very small pieces. Put broccoli through a food processor and then mix it into ground beef or veggie burger mix. Shred carrots with other vegetables; mix with egg, a little flour, and herbs; and then fry them into crispy fritters.
2. Make it Smooth: For the vegetable-wary, purees are your friend. Pureeing vegetables allows you to incorporate them into a wide variety of dishes. Slip some cauliflower into a white sauce, peas into guacamole, or pumpkin into smoothies. I’ll bet no one notices!
3. Make It Sweet: If you include both fruits and vegetables in a smoothie, the sweet taste of the fruits will overpower the vegetable. Make a banana-spinach smoothie and you will most likely taste more of the bananas than spinach. Another option is to add a little cocoa powder to make it more of an indulgence.
4. Make It Crunchy: Kale chips are a crunchy, savory answer to anyone who thinks they don’t like kale. Plus, they’re easy to make, too! Just shred kale into bite-sized pieces; add a little olive oil, salt, and your favorite seasonings; and bake at 300 degrees for 35 minutes. The same process can be used to make roasted broccoli, except turn the oven up to 425 degrees and cook for 25-30 minutes.
5. Swap it for Carbs: Grate parsnip or cauliflower to make a rice substitute, or try mashed cauliflower instead of mashed potatoes. You can also use a spiralizer to turn butternut squash or zucchini into noodle substitutes, and then top with a nice, thick tomato or a zesty pesto sauce. Yay for vegetables on vegetables!

What are your favorite tricks for sneaking vegetables into your family’s diet? Share in the comments!