How to sneak more fruits and vegetables into your diet

How to sneak more fruits and vegetables into your diet

At breakfast

• Add vegetables to your morning omelet
  
• Add fruit to yogurt
  
• Make a fruit smoothie
  

  (you can even add a handful of spinach without even noticing the taste)
  

• Make a peanut butter and banana sandwich
  

 

At lunch and dinner

• Add a variety of vegetables to your sandwich. Some ideas include roasted red peppers, banana peppers, avocado, and sprouts.
  
• Top pizza with a variety of vegetables
  
• Add chopped up vegetables to tuna and chicken salad
  
• Top a baked potato with vegetables and salsa
  
• Add spinach to a lasagna dish
  
• Mix pureed cauliflower into your mashed potatoes
  
• Add vegetables to your favorite chili recipe. You can either puree the vegetables or cut them into small pieces
  
• Put salsa as a marinade on chicken or fish
  
• Grill chicken, fish, or meat kabobs with lots of vegetables and pineapple
  
• Make a hearty vegetable soup or add frozen vegetables to a can of soup
  
• Add onions and peppers to a quesadilla
  
• Add onions, peppers, zucchini, etc. to your tomato sauce. If you do not like the texture of the vegetables in your sauce, puree the vegetables before adding them.
  
• Use mashed avocado on a sandwich instead of mayonnaise.
  
• Use pureed cauliflower in macaroni and cheese
  
• Use spaghetti squash instead of pasta as a side dish
  
• Instead of having a usual salad with lettuce, tomato, and cucumbers; add more color, taste, and texture with fruit, beans, and roasted red peppers.
  
• Try grilling fruits such as pineapple and peaches.
  

 

Snacks/Desserts/Drinks

• Have hummus with vegetables
  
• Have a yogurt with frozen fruit
  
• Make a fruit shake (yogurt, frozen fruit, ice)
  
• Freeze pineapple, berries, and grapes
  
• When making jello, add some fruit into the mixture
  
• Make zucchini bread, carrot cake, or banana bread and use a lot of the vegetable/fruit ingredient in the recipe.
  
• For dessert, try strawberries with whipped cream
  
• Puree a mixture of frozen berries, pineapple, and/or any other fruit you enjoy, then and a small amount of juice and freeze it in ice cube trays for a snack. You can even add toothpicks to make it into a popsicle.
  
• Add a few slices of orange, lemon, or lime to your water