If the thought of adding vegetables to your daily meals makes your taste buds recoil, we've got a trick up our sleeves. Why not surprise your brain with treats that will catch it off, guard?
In honour of World Nutrition Day on the 28th of May, we're here to share the easiest ways to boost the health and nutrients in your meals with veggies that won't make you feel like you're eating a whole veggie patch!
1. Soup it!
Soups are indeed a fantastic way to incorporate multiple servings of vegetables into your diet. They offer a warm and comforting way to enjoy a variety of vegetables while providing essential nutrients.
- Pureeing vegetables as a base or
- adding them to the broth of cream-based soups
can elevate both the flavour and nutritional content of the dish by increasing your intake of fibre, vitamins, and minerals.
2. Bake a cauliflower pizza crust!
Cauliflower is incredibly versatile and can be used in various creative ways in the kitchen including using it as a pizza crust alternative. Replacing a regular, flour-based pizza crust with a cauliflower crust is as easy as combining finely chopped and drained cauliflower with eggs, almond flour, and some seasonings and you have a gluten-free and low-carb alternative to traditional pizza crusts.
Fun Fact: A cup (100 grams) of cauliflower contains only about 5 grams of carbs and 26 calories, in addition to lots of fibre, vitamins, minerals, and antioxidants.
3. Blend it into a smoothie!
Smoothies are a fantastic way to incorporate vegetables into your diet, especially green leafy greens, while still enjoying a delicious and refreshing beverage. Typically, they’re made by combining fruit with ice, milk, or water in a blender. Green vegetable smoothies are an excellent way to pack in essential vitamins, minerals, and fibre from leafy greens while enjoying a tasty and refreshing beverage.
Fun Fact: Did you know that just 1 loosely packed cup (25 grams) of spinach contains more than a full day’s recommended amount of vitamin K and half of the recommended amount of vitamin A? The same serving of kale also provides high amounts of vitamin A, vitamin C, and vitamin K!
Borosil Tip: Zucchini, pumpkin, beets, avocado, and sweet potatoes can be great for blending in smoothies!
4. Omelettes are the next favourites!
Omelettes are an easy and versatile way to add veggies to your meal plan. You can use almost any type of vegetable in an omelette including:
- bell peppers
5. Scoop and stuff bell peppers!
Bell peppers are indeed a nutrient-dense vegetable, rich in vitamins and minerals, particularly vitamins A and C. Stuffed bell peppers provide a wonderful opportunity to not only enjoy the flavours and textures of bell peppers but also enhance their nutritional value by including additional vegetables.
Borosil Tip: In addition to the bell peppers, select a variety of vegetables to include in your stuffing. Some great options include onions, garlic, zucchini, mushrooms, spinach, corn, carrots, broccoli, or cauliflower. You can use a mix of your favourite vegetables or experiment with different combinations.
6. Rice it up!
Cauliflower rice is a versatile and nutritious option that can be incorporated into various dishes. It adds a light and fluffy texture along with a lower-carb and lower-calorie option while providing additional nutrients from cauliflower. Ways of using it include:
- cook it briefly if desired, or you can have it raw.
- as a substitute for regular rice in any recipe such as stir-fries, fried rice, grain bowls, burrito bowls, and as a side dish to accompany various meals.
- by mixing it with cooked vegetables, protein sources like chicken or tofu, and sauces or seasonings to create a well-rounded meal.
- it's also a great option for Buddha bowls, grain-free sushi rolls, or as a bed for roasted vegetables or grilled meat.
- add to stews, soups, or chilli to bulk them up and provide added texture.
Borosil Tip: You can also “rice” other vegetables like broccoli, beets, carrots, zucchini, and sweet potatoes.
7. Wrap it in lettuce!
If reducing your calorie intake is something that you have been trying, try a lettuce wrap where one leaf= one calorie only! Using it as a wrap instead of rotis, paranthas or bread is not just a mindful way of increasing your veggie intake, they also add to the texture and crunchiness of your hearty meal.
8. Bake them into desserts!
Adding vegetables to breakfast sweets is a great way to increase their nutritional value and add moisture and flavour. Bran muffins provide a perfect canvas for incorporating veggies like zucchini, carrots, raisins, and walnuts which are a source of fibre, vitamins, and minerals.
Borosil Tip: customize the recipe by adding other favourite ingredients like dried cranberries, chopped dates, or different types of nuts. Enjoy the benefits of hidden veggies in your breakfast sweets!
9. Savoury oatmeals can be yummy too!
Oats are a nutritious whole grain that can be enjoyed in savoury preparations as well. By incorporating savoury flavours into your oatmeal, you can create a satisfying and heart-healthy meal.
- Add a variety of sautéed or roasted vegetables like spinach, mushrooms, bell peppers, onions, or cherry tomatoes.
- Season with herbs and spices like garlic powder, black pepper, or thyme for extra flavour. Stir in a small amount of grated cheese like cheddar, Parmesan, or feta into your cooked oats.
- Add some chopped herbs like chives or parsley for freshness.
- Top it with a fried or poached egg.
- Add an Asian twist, top it with sliced green onions, toasted sesame seeds, and a soft-boiled egg.
Borosil Tip: Remember to choose plain oats instead of flavoured or sweetened varieties to keep your savoury oatmeal healthy. Experiment with different combinations of vegetables, seasonings, and toppings to find your favourite savoury oatmeal creations.
10. Your grilled cheese sandwich has space for more than just cheese!
Grilled cheese sandwiches can be made healthier and more nutritious by incorporating layers of vegetables. By incorporating layers of veggies like spinach, tomato, and avocado into your grilled cheese sandwich, you'll not only enhance its nutritional value but also add vibrant flavours and textures. The combination of whole-grain bread, vegetables, and a healthier cheese choice can create a more balanced and nutritious meal. Enjoy your revamped grilled cheese sandwich packed with iron, lycopene, and healthy unsaturated fats!
11. Quesadillas with a twist!
By replacing chicken with a medley of colourful vegetables like corn, peppers, onions, and spinach, and incorporating black beans for added fibre, you'll boost the nutritional value of the sandwich and reduce the amount of cheese in it too. Cutting the amount of cheese in half reduces both calories and saturated fat while still providing a delicious taste. Customize the sandwich with additional seasonings or condiments to suit your preferences.
Borosil Tip: This veggie-packed sandwich is a great way to enjoy a satisfying and nutritious meal while increasing your vegetable intake. It can be enjoyed for lunch or a quick and easy dinner option.
12. Fries before anything else!
There's no need to limit fries to just potatoes. By using alternative vegetables and baking instead of frying, you can create a healthier and equally delicious version. These baked vegetable fries are a healthier alternative to traditional deep-fried potatoes. The use of a variety of vegetables adds different flavours and nutrients to the fries. Feel free to experiment with seasonings like paprika, garlic powder, or dried herbs to enhance the taste.
Borosil Tip: These fries can be served as a side dish or as a fun and nutritious snack. Enjoy them on their own or pair them with your favourite dipping sauce or as a side to your sandwiches.