15 ways to add veggies to your meals.
Veggies are super allies when it comes to your health. They help your body fight infections, fatigue and low moods, as well as keep you full until your next meal. To keep yourself in tip top shape make sure to add veggies to every meal, ideally #halfyourplate and in variation!
You’ll have a smoothie in a few seconds simply by blending 1 banana, frozen fruits and your favourite type of milk. You could also add Greek yogurt for protein and to keep you feeling full longer. Adding veggies to your smoothies, like baby spinach, is a great way to have veggies without even tasting them!
- Soups and Stews
Soup is always a great way to start your meal. Wither homemade or store bought, you can always add more veggies! Making soup is also a great way to use up some of those veggies sitting in the fridge and to reduce your food waste.
During the summer try gazpacho, a cold soup. This refreshing cucumber avocado gazpacho is a delicious start to your meal.
- Homemade salsa
Homemade salsa is an easy way to add flavour and colour to any meal. Here are a few easy salsa recipes you can try and ways to use them.
- Oven or BBQ grilled veggies
Zucchini, eggplant, peppers and mushrooms are all delicious when grilled. All you need to do is slice them, add a bit of oil, a couple of splashes of balsamic vinegar and put them in an oven that’s pre heated to 400F or even directly on the BBQ. What a treat!
- Vegetable salads
There’s nothing easier than putting together a salad: all you need to do is toss the vegetables you have in the fridge with a vinaigrette. No cooking required and very few steps. To shake it up, try switching your type of lettuce (mesclun, Boston, arugula, baby spinach) and add shredded veggies or even fruits. The only limit is your creativity! Try this quick and easy salad recipe for dinner.
- Root Veggie Fries
I love oven cooked parsnip with just a bit of olive oil, garlic and rosemary and sweet potatoes roasted with smoked paprika, cinnamon and salt. To see how to make them try this recipe.
- Cauliflower Rice/Couscous
Cauliflower rice is a great alternative to couscous. All you need to do is pulse your cauliflower in the food processor until you get pieces similar to the size of rice (don’t puree)! Service them raw or roast them for a few minutes in the oven with a bit of olive oil.
- Veggie filled spaghetti sauce
A great way to add a boost of nutrition to your spaghetti sauce is by adding carrots, celery, peppers, zucchini, mushrooms, peas or spinach to it. For picky eaters you can puree your sauce in a blender or food processor so the veggies become incognito!
- Replace the tortilla
You can make a wrap without a tortilla by piling your filling into Boston lettuce, like in these Korean BBQ Pork wraps.
- Replace your toast with slices of sweet potatoes
This is a totally unique way for including veggies in your meal! Check out the recipe for sweet potato toast here.
- Mushrooms in place of your ground meat
Chopped mushrooms have a texture that is simliar to ground meat.. By blending chopped mushrooms with your ground beef you’ll increase your veggie increase! It’s an easy trick! Try it for your burgers, your tacos or your sandwiches.
- Zoodles (Zucchini noodles)
An easy way to add some nutrition to your pasta dish is by adding veggies to it, like with zucchini noodles. All you need to do to make the noodles is slice your zucchini into ribbons with a spiralizer or peeler and then eat them like you would your pasta. You can find spiralizers anywhere that sells kitchen utensils.
- Spaghetti Squash
When spaghetti squash is baked in the oven you can scrape the insides with a fork and they resemble spaghetti noodles. Once you have your noodles, you can use them like you would any other pasta.
- Fruits and Veggies in your dessert
Grated carrots, zucchini and apples add really well to desserts like muffins, breads or cakes. Pureed fruits can replace half of your fat content in a recipe without affecting the texture.
Hopefully these ideas of inspired you! What are your favourite ways for adding veggies into your day? Let us know!
Written by Marie-Ève Caplette, Registered Dietitian and Half Your Plate Campus ambassador