• Ashley Mulkern

3 Ways to Sneak More Vegetables Into Your Diet Without Noticing

There's no denying we need vegetables. They're rich in fiber, vitamins, minerals, and important phytochemicals, and they're generally low in calories. So what's a vegetable-hater to do? I'm here to shed some light on how to get you on the road to enjoying vegetables!


Dietitian Tips For Sneaking In Vegetables


1) Add them into dishes you already love


Spaghetti, Pizza, Soups, Salads, Burgers, & more! Layer zucchini slices into your favorite homemade lasagna or even shred them into your oatmeal. Stir broccoli florets into macaroni and cheese or pasta. Toss tomatoes into an egg omelet. Slide peppers into a chicken & cheese quesadilla. The opportunities are endless!


2) Serve them with rice

Rice bowls are your BFF when it comes to sneaking in vegetables. I often pair rice with a protein source (chicken, steak, tofu), vegetables, and soy sauce! It’s a great option for vegetables that are going to go bad soon or even frozen vegetables. A great option for nights when you don’t feel like doing a ton of cooking.


3) Try them cooked different ways: sauteed, grilled, baked, raw


Maybe you don’t like raw vegetables… but that doesn’t mean you won’t like them cooked! A great way to get more vegetables into your diet is to try and cook them in ways you haven’t had them before. Personally, my favorite way to eat them is sauteed. I still eat them grilled, baked, and raw, but I enjoy them most when they are sauteed.


It’s kind of like ice cream… Yes, I’m about to compare eating your vegetables to eating ice cream, bare with me. Some people love ice cream cones, others love a waffle cone or milkshake, or straight up scoop in a dish. Some like nuts on top, others like sprinkles. There’s about a million different ways to eat ice cream, it all depends on the individual person's preferences and mood they are in that day. Maybe an ice cream cone is their favorite, but they only have a pint at home. Do they say no because it’s not their favorite way to eat ice cream? Of course not. It works the same way with vegetables.


Who knows, maybe you’ll find a new favorite after trying them in different forms.

Recipe for my quick vegetable turkey pasta is below.


Makes 2 servings

INGREDIENTS

  • 1 c elbow macaroni, cooked

  • 10 turkey meatballs, frozen

  • ¼ c water

  • ½ T olive oil

  • ½ green pepper, sliced

  • ¼ red onion, sliced

  • 5 baby bella mushrooms, sliced

  • Marinara Sauce

  • Parmesan cheese, 100% grated


INSTRUCTIONS

1. Cook pasta al dente in a medium saucepan.

2. In a small frying pan, place 10 meatballs in ¼ cup of water and cook over medium-low heat for 10 minutes.

3. In a separate frying pan, add ½ T olive oil over medium-low heat and add green peppers, red onion, and mushrooms. Saute until softened, about 8 minutes.

4. Drain pasta and split into two bowls. Add marinara and parmesan cheese to taste. Top with meatballs and vegetables.

5. Serve & Enjoy!


 

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Did you try this recipe? I’d love to see it. Share it with me on social media, tag me @ashleythedietitian

 

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