Five Ways to Sneak More Vegetables into Your Diet

We all need to eat more vegetables…yes, even you.  Here are some tips on how to sneak more vegetables into your dishes.  You’ll be surprised at how many you can sneak in and how they will improve your dishes.

1. Add spinach into everything

Spinach is really good for you.  It contain a significant source of iron, as well as a good source of folic acid.  The good news is that you don’t have to eat canned spinach like Popeye.

Baby spinach, in the bag, is usually already washed and ready to eat.  This makes it easy to use.

If you are making pasta, throw some spinach in.  Four cups of raw spinach will wilt down to nearly nothing.  It is also easy to put in dishes with rice or couscous.  You can barely even taste it and adds a nice, green touch to dishes.

You can also try this with rocket (arugula) for a more peppery taste.

2. Add a shredded carrot

A single carrot contains more vitamin A than you need in a day and also contains fiber and vitamin C.

Carrots in large chunks have a distinct taste, but if you finely shred them, they take on the flavor on the dish.

Add a shredded carrot to a salad with vinaigrette, or to vegetables you plan to cook already.  Carrots have a lot of umami and can really beef up a dish.  They are good in pasta sauce too!

(Whoever invented carrot cake was onto something brilliant…)

3.  Don’t skimp on the onions

Poor onions.  They don’t get the respect they deserve.  They are a vegetable too.  Next time, use the whole onion (or two) in your dish.  They contain potassium, fiber, vitamin C and vitamin B6.

Onions are pretty cheap as far a veggies go and can really bulk up your dish and add lots of flavor.


4.  Try leeks and green onions if you like a milder taste…

…and use the whole thing.  Both the white parts and the green parts are delicious!

They are really good in pasta, chili and soups.


5.  Use mashed avocado in place butter, mayo and other condiments

Mashed avocado on a sandwich…yum.  Way better than mayonnaise, and much healthier.

You won’t go back to regular condiments after this. Avocado, a bit of onion, cilantro and lime juice all mixed up…perfection.

This is also a great condiment substitute for vegans.

Photo credits: Flickr Creative Commons by…

(onion and spinach) cefeida

(carrots) aidanmorgan

(avocado) free-stock

(leeks) roboppy

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1 thought on “Five Ways to Sneak More Vegetables into Your Diet”

  1. LOVE these suggestions–fantastic helpful little facts & hints! Thank you! ! Wrote in out in my little recipe journal, going 2 sent out links, & want 2 maybe even make some hard copies!

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