Pancakes, eggs and toast, cereal…The most common breakfast foods don’t contain any vegetables at all. But it's not that hard to add some to the breakfast table. For example, try making an omelet with vegetables in it. Common veggies to add include diced tomato, diced bell pepper, sliced mushrooms, chopped chives or green onions (scallions), sliced leeks, chopped spinach, and/or diced onion. (Have trouble making omelets? Try following these directions. For me, though, the key is simply to use a smaller pan; this results in a smaller omelet that's easier to flip.)
|Vegetable omelet. (Courtesy Wendy.)|
If you don’t like making omelets, make a scramble or hash instead; here are directions, but basically you just mix scrambled eggs with a bunch of veggies (and maybe some meat, like chopped ham or bacon). Just be sure to add vegetables that take a little while to cook (like potatoes, onions, and bell pepper) toward the beginning of cooking. More tender veggies, like greens or tomatoes, should be added toward the end of cooking.
Another idea is to add shredded zucchini to some flour-based breakfast foods, like pancakes or waffles, or muffins. You really won't taste the zucchini, but you'll get it's added nutrition. In fact, this is a great way to sneak veggies into the breakfast of a picky eater. I've not tried it myself, but many readers tell me shredded yellow summer squash works just as well as zucchini for this kind of thing.
|Lettuce wrap "sandwiches." (Courtesy of |
Unless you're more ambitious than I am, sandwiches are probably your go-to lunch food. You can make them healthier several ways. One is to omit the bread entirely and substitute large leaf lettuce. Another is to keep the bread, but instead of using iceberg or other pale-colored lettuce (which doesn't pack much punch when it comes to nutrition), use dark leafed lettuce - or maybe even other greens, like cabbage or kale. Also take a look at what you're putting into your sandwiches. You can easily add things like cucumber slices, sliced tomatoes, sprouts, sliced olives, thin-sliced onion, sliced peppers, thin-sliced (or shredded) kohlrabi, shredded carrots, sauerkraut, or shredded cabbage leaves.
Salads can also make an excellent lunch, and are filling if you make them large and include some protein, like sliced egg or chunks of ham, chicken, beef, or fish. Again, avoid light-colored lettuce and choose dark lettuces for more nutritional punch. You can also add things like cauliflower or broccoli, diced chives or green onions (scallions), sliced cucumber, sliced celery, sliced radish, shredded carrot, sliced mushrooms, sprouts, diced peppers, shredded cabbage, snow peas, sliced olives, fresh or sun dried tomatoes, sliced or shredded kohlrabi, artichoke hearts, and cooked or pickled asparagus spears.
Raw veggies, like carrots, cauliflower, broccoli, tomatoes, celery, cucumber, radishes, and snow peas are also excellent on the side - maybe with homemade Ranch dressing, vanilla yogurt, or hummus.
Parsnip fries (from A Vegetable for Every Season.)
I think it's easiest to find a way to use vegetables at dinner time, especially if you use them as a side dish. Right now, my favorite side dish is roasted vegetables. (Click here for the how-to.) Or, if you roast a chicken, for example, you can easy peasy toss in some chopped veggies, like carrots, parsnips, turnips, potatoes, rutabagas, sunchokes (Jerusalem artichokes), winter squash, onions, and/or asparagus. The only trick here is to chop them so they are all approximately the same size; that way, they cook evenly.
If you like to serve stews, soups, or casseroles, be sure to add tons of veggies to them. I try to double the number of veggies called for in such recipes. Just remember, more dense vegetables (like potatoes and
You can also make "snack sandwiches" by substituting bread for slices of cucumber. (I prefer to cut them into rounds, which makes them "snack sized.") Add a little mayo, a tomato slices, and a strip or two of bacon. Delish!
A similar idea is to make snack sized pizzas, but instead of using dough or English muffins for the crust, use a sliced zucchini round or a large mushroom as the crust.
And, last but not least, an easy peasy way to add more veggies to your diet is by making smoothies. In fact, I'd go so far as to say you should avoid smoothies that are mostly fruit; they will spike your blood sugar, making you more tired and prone to snack. Instead, pack the veggies in, and then add a banana (my favorite) or a handful of berries to sweeten up the drink.
Now it's your turn. What are YOUR favorite ways to add more veggies to your diet?