*as seen in the March issue of Twin Creeks Living*
You might know that the USDA suggests five to nine servings of veggies and fruit each day for optimal health. If, thinking back over the past few days, you consider the slice of tomato and wilted piece of lettuce on your burger as a veggie serving, here are some ideas for boosting your intake. These tips can help picky kids – and adults – add essential nutrients and fiber to regular family favorites.
-Pureed veggies often cannot be detected, even by the most selective palates. Try pureed cauliflower stirred into mac & cheese, or toss canned pumpkin puree into tomato-based sauces or chili. Nutrients boosted!
-Add extra finely chopped apple, carrots and celery to tuna or chicken salad.
-Finely slice 4 cups of fresh spinach and stir it into marinara sauce.
-Increase servings of a pre-made stir-fry by adding a bag of frozen broccoli and cauliflower.
-Smoothies are the perfect place to add in spinach, avocado, kale …. Try it for yourself or your kids!
-Make Taco Tuesday fresh and healthy – cut down on the meat and dairy and add in sautéed peppers, onions and zucchini.
As a bonus to the added nutrition, boosting veggies adds bulk to meals with only a minor calorie increase! That means you feel more satisfied with fewer servings. I hope these ideas will inspire you to make your favorite recipes even healthier!
