In spite of the fact that many people like eating vegetables, it might be difficult to consume the required daily amounts. In addition, when one has a yearning for creamy mac and cheese, it might be difficult to ignore a growling belly and cheese cravings in favour of a bowl of vegetables.
We're here to inform you that having the best of both worlds is a simple process! Here are 40 of our favourite (sneaky) ways to sneak vegetables into any meal of the day:
How to increase your intake of veggies for breakfast
1. Make a frittata
We like beginning the weekend with a hearty breakfast that is heavy on eggs. Because of their high cholesterol level, eggs have earned a negative reputation; yet, they are also a wonderful source of protein and choline. Feel free to include them in your cuisine as long as you consume them in moderation.
Combine eggs and vegetables for a nutritious and filling breakfast. If you create enough to last you for the whole week, you'll gain additional points!
2. Toss chopped broccoli into scrambled eggs and serve immediately
The texture of the eggs does not alter as a result of the vegetable addition. Furthermore, it incorporates one whole serving (at the very least) of green vegetables.
3. Add the cauliflower to the scrambled eggs and mix well
Cauliflower should be steamed and pureed or finely shredded before mixing with scrambled eggs. This cruciferous vegetable contributes relatively little fat, but it provides a significant amount of vitamin C, folate, and potassium. Combining cauliflower with chicken or tuna salad for a late-afternoon supper is a delicious option.
4. Cook with them in the oven
Breakfast treats are also an excellent vehicle for vegetables. In addition to the traditional raisins, walnuts, and cinnamon, you can make bran muffins using zucchini and carrots as well.
5. Make flavorful oatmeal with no meat or dairy
According to recent studies, eating whole grains such as oatmeal in your diet on a regular basis may help lower your chance of developing heart disease. Loading your oatmeal with brown sugar isn't going to be good for your heart — or your waistline — but oatmeal can also be deliciously flavorful!
Cook simple oats in water until tender, then stir in your favourite steamed or sautéed vegetables. Season with salt, pepper, or a sprinkling of Parmesan cheese to taste, and serve with an egg on top for added protein.
6. Turn pudding into a nutritious breakfast
That is if the dish is avocado-based. Avocados give a creamy smoothness to dishes, as well as phytosterols, which are plant-based compounds that decrease cholesterol. They're also high in potassium, an electrolyte that aids in the relaxation of blood vessels and, as a result, the reduction of blood pressure.
7. Try making pancakes or waffles using pumpkin or butternut squash
While the skillet is heating up, combine some pumpkin or squash puree with a pancake or waffle mix to make a delicious breakfast. You'll slip in a whole additional serving of vegetables while also giving your breakfast a vibrant orange glow.
8. Include vegetables in your morning smoothies
A handful of spinach or kale may be added to any fruit smoothie to make it more nutritious. Try the traditional Green Monster for a change of pace. 1 cup milk (we like almond milk! ), 1 frozen banana, 2 handfuls spinach, and 1 tablespoon almond butter are blended together in a blender until smooth.
9. Make yourself an avocado smoothie
This avocado-based delight, which is similar to the green smoothie, is great for breakfast or as a healthful snack. Avocados are a superfood that we like liquefying since they are high in healthy fats, vitamin E, and vitamin B6.
10. Drink a carrot smoothie with ice
Carrots are a great source of beta-carotene, an antioxidant that your body converts to vitamin A when it comes to nutrition. However, you do not have to eat them in the manner of Bugs Bunny in order to benefit from their nutrients.
Carrot juice is relatively simple to get by, but it's more difficult to create if you don't have a juicer at home. Fortunately, shredded carrots are simple to include in any fruit smoothie recipe. As an added bonus, since you utilise all of the vegetables' pieces, no fibre is lost during the juicing process.
