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Sneaking in more vegetables


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So I will confess, I am a picky eater. I never really liked vegetables, and if I ate them they had to be smothered in butter or cheese (or both!). 

Obviously vegetables are an important part of any diet so I'm trying to find ways to eat them that I will enjoy.

Right now most of my veggie intake is from romaine lettuce and spinach salads with tomatoes, carrots and sweet peppers. I also like to chop up peppers and mushrooms and put them into marinara sauce, or blend cauliflowers and mix it in 1:1 with mashed potatoes, but I need some new ideas.

So doe anyone have any favorite ways to sneak in more vegetables?

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  • You can make a chili with lots of beans and chopped vegetables...
  • Spaghetti with tomato sauce with lots of carrots, spinach, corn.. whatever you like!
  • Grilled vegetables are yummy! :)

Smoothies

#3  
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  • Yes, grilled veggies are delicious. 
  • Include fresh veggies in sandwiches (with whole grain bread) 
  • Dip carrots, celery, peppers, broccoli in hummus. 
  • Make homemade pizza and pile on the veggies 
  • Make mashed sweet potatoes 
  • Mashed parsnips 
  • Roast beets, potatoes, carrots, cauliflower in a little bit of olive oil. 
  • Homemade salsa
  • Vegetable lasagna

Great suggestions everyone! Any links to favorite recipes?

I love to make a rice dish with sautéed corn, carrots, and peas. you can use brown rice and some salt, so good and healthy too
Original Post by berkmanjulia:

I love to make a rice dish with sautéed corn, carrots, and peas. you can use brown rice and some salt, so good and healthy too

This is a great idea. I'll add in some chicken and a little bit of shredded cheese for the calcium, protein and fat boost. Mmm.

I love veggies, but I grew up with a sister who was a picky eater. And because I was the one at home who cooked, I usually grated up veggies into most of her meals. Not only can you not see them, you can't really taste them if it's in something like quiches, soups or pasta sauces.
I don't eat it anymore because I'm vegan, but mashed veggies (any you like) with cooked bits of bacon and cheese through it use to be a favourite of mine.
The more you eat veggies, the more you'll begin to like them. Eventually you'll find yourself actually craving certian ones. It's all just about changing your taste. :)

#8  
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Meatloaf. I add diced mushrooms, onions, carrots, spinach, celery, and just about any other vegetable you can think of to my meatloaf, and cut down on the meat. And the grandkids don't have a clue!

 

anytime I make anything with crumbled ground beef/turkey/chicken (think spaghetti, tacos, sloppy joes, chili, casseroles)  I always mix chopped bell pepper, onion, carrots, etc. with the meat so it is at least half veggies. My kids have always eaten this way.  I cut them small enough it's not easy to pick them out, but yet big enough they can see what they are eating.  We don't hide veggies here. 

Also, if I can roast it, they will eat it.  In the winter we even roast frozen veggies on a cookie sheet in the oven. They generally don't look pretty, but taste great!  One of the favorites that never would get eaten any other way by the kids, brussels sprouts!  a very light coat of oil (or non-stick spray) add some seasonings (we like either Greek seasoning, or a homemade seasoned "salt") and roast in a single layer for about 30 minutes (depending on size of the sprouts) in a 400 degree oven.  the bottom sides will get very dark and start to carmelize. 

Curry.  It's really easy to make.  I made one w/ carrots, broccoli, parsnips, and chickpeas.  

#11  
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I chop and freeze veggies like carrots, celery, peppers, onions, spinach and broccoli in zipper plastic bags - no precooking necessary if you use them within a month or two.  That way a handful can be thrown into anything.  If you are sauteeing anything that combines ingredients, put them in. 

I like raw zucchini slices spread with pesto sauce.  (also use as dip for raw broccoli, cauliflower, etc.)

Spaghetti squash is a fine substitute for pasta.  You halve it, scoop out the seeds, bake it in the oven until tender (half an hour or so), and the flesh will come out in strings - scoop it out with a fork.  You may want to salt it a little before baking. -- then serve with favorite spaghetti topping. (Works in egg foo yung in place of bean sprouts, too.)

we eat a lot of kale - steamed or wilted or in soup.  Portuguese-style soups typically contain sausage, beans, and kale.  We use pepperoni and chick peas usually, plus other meat, tomatoes, onions and and potatoes. 

homemade soup is a great way to use lots of veggies.

 

I like pasta with tomato sauce, but if I don't want to be reminded of all the veg, I just blend them all up with the sauce. It can change the color of it but it tastes good and it's super healthy.

I'm a big fan of veggies, and one of my favorites is making them in a grill basket on the BBQ:

Slice up/chop zucchini, squash, red onion, garlic, bell pepper (red or yellow for color), mushrooms.

Put it all in a bowl and squeeze a lemon over it, add a Tb or so of olive oil (could probably leave this out), a pinch of sea salt, pepper, Italian herbs.

Mix it all up and cook it in a hot grill pan/wok on the BBQ until cooked to your liking.

You can add whatever you want into it and season to taste - I like the BBQ char on the veggies, but you don't have to cook it at such a high temp if you dont like it this way....

In Health,

Erik

I feel your pain! I used to only eat cooked veggies but you lose so much of the nutrients so I basically just started choking down the raw ones with a ton of ranch… also not healthy.. then someone introduced me to hummus!! It is so good! It makes everything taste 100% better and it’s no problem to get the raw veggies down now. In fact I’m sad when I run out of veggies!

Calabacitas are one of my favorite sides as far as veggies go:  Garlic, fresh whole kernel corn, sliced zucchini and yellow or mexican squash, green chile, a little cheese and black beans (drained and rinsed) if you want to add more protein, and a little sea salt and pepper.  Voila!  It's really filling too so it can actually be a meal by itself. 

#17  
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Take a look at Roger Haeske's "Savory Veggie Stews".

http://savorystews.rogerhaeske.com/

Soups! You can always add more veggies. You can use vegetable broth and/or tomatoes in place of whatever liquid is called for (i.e. chicken broth). Gazpacho is so healthy and delicious.

You can also use cauliflower for macaroni and cheese, either in place of or in addition to the macaroni.

You can make a casserole with almost any vegetables: broccoli, cauliflower, squash. It can get a little high on the fat content but of course that's up to you.

Top baked potatoes with broccoli, cauliflower, salsa, whatever you like.

Zucchini pasta is delicious. Use a vegetable peeler to make thin strips of zucchini (include skin) until you get down to the part with seeds that doesn't shred as well. I like to blanch mine which leaves them al dente like regular pasta but you could cook them more or even leave them raw. You can also try spaghetti squash: cut in half, drizzle with olive oil, roast and shred with a fork. For either of these, use any kind of sauce you want just as you would with noodles.

I'm trying to incorporate more raw vegetables so like you, I add more veggies to salads. I'm going to start substituting raw vegetables for chips. i.e. bell pepper slices, broccoli florets, celery, etc. A really great way I've found is to make a sandwich wrap with whatever meat and fat (cheese, mayo) then stuff it as full as possible with raw veggies. You could do it with cooked veggies as well but I find the crunch is nice and them being in a wrap makes them much more palatable.

As someone else said, beans are great. You can find a bean to go with almost any dish. Add white beans to pasta, black beans to tacos, garbanzos to salads, etc.

Then there are things like hummus, bean dip, etc. You can even dip raw veggies into these instead of chips. Also fondue, dip raw and blanched veggies. Cauliflower and peppers work well.

Also, try Indian food. Very heavy on the vegetables.

Load your pizza up with veggies.

Omelettes, egg scrambles, and fritattas are great. You can put in any vegetables and as much as you want.

Kale chips are tasty.

You can take any grain: rice, quinoa, couscous and add veggies.

Endless ways to do it but sometimes it's best to just prepare them alone or on the side and force them down. You will grow to love them. I love pretty much any vegetable on the side steamed (which helps retain the nutritional content) then dressed with a little olive oil and sea salt. Sometimes with lemon or balsamic vinegar.

Original Post by lhackley:

Meatloaf. I add diced mushrooms, onions, carrots, spinach, celery, and just about any other vegetable you can think of to my meatloaf, and cut down on the meat. And the grandkids don't have a clue!

 

Haha, my grandmother used to do that all the time with sloppy joes and I always thought they tasted better than that canned mix stuff.  Little did I know...Wink

Original Post by rrrrssss:

I like pasta with tomato sauce, but if I don't want to be reminded of all the veg, I just blend them all up with the sauce. It can change the color of it but it tastes good and it's super healthy.

This.

My children can't stand veggies, especially onions. So, I cook up the veggies, usually some spinach, onions, mushrooms,baby carrots, and different colored peppers, then blend them. I then mix them into the spaghetti sauce, and they don't even know the difference. Actually, the first time I tried it, one of my girls said, "ohh this is really good mommy." I just giggled to myself and said "I know honey, eat it up."

24 Replies (last)
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