Want to add more whole foods and veggies to your diet? Give these tips a try!
. Substitute part of ground meat with finely chopped/broken up pieces of broccoli or cauliflower. The textures are similar and you will love the extra fiber and lower calories
· Try adding mashed avocado to your basic oil and vinegar dressing when craving a creamier dressing.
· Use mashed or sliced avocado on sandwiches and wraps rather than mayo.
· Try adding grated carrots and zucchini to your favorite muffin recipe. Pumpkin is another great additive to muffin and pancake mixes
· Eat a colorful salad with each dinner
· Eat sliced veggies with various bean dips like hummus or pinto bean dip
· Try pickled veggies on salads and sandwiches for extra crunch and flavor. Kimchi is one of my favorites. These also benefit your intestinal system!
· Enjoy kale chips or fresh veggies with your sandwich
. Frozen/fresh riced veggies such as butternut squash, cauliflower or broccoli make substituting grains super easy and quick. They are also a great way to sneak veggies into mac and cheese, muffins, sauces, and casseroles.
· Roast your veggies. Roasted eggplant, onion, garlic, cauliflower, jalapeno, and red pepper can be added to veggie sandwiches, tops of salads, wraps, or served on the side of baked chicken
· Use romaine lettuce leafs as your “bread” or “tortilla”
· Make your own sweet potato fries. Cut up sweet potatoes like French fries. Drizzle with olive oil, garlic powder, pepper, and cayenne. Bake at 350 till crispy.
· Add grated beets to brownie recipes, tops of salads, in wraps, and veggie tacos.
· Roast a can of drained and rinsed chickpeas with desired spices ( I love ginger, garlic, cayenne and curry powder). Drizzle with olive oil and spices. Bake at 350 stirring once for approx. 15-20 mins till crispy.
· Add cut Swiss chard to whole wheat past dishes.
· Make creamy sauces from cashews or coconut milk rather than dairy
· Use nutritional yeast to add a cheesy flavor to sauces, soups, and to top popcorn
· Use pureed sweet potatoes or squash to thicken tomato sauces and soups
· Make a veggie hash ( cut up cauliflower and peppers) instead of hash browns
· Cook mushrooms in garlic and Marsala wine for a rich meaty substitute. Use in sauces, on sandwiches, and main course
· Make veggie stir fry served with baked tofu or shrimp
. Snack on nuts and seeds. My favorite are pistachios, almonds, and pumpkin seeds.
· Add citrus to marinades and dressings. Citrus really awakens the dish. Makes it taste fresh and highlights other flavors. Use raw honey or 100% real maple syrup for added sweetness with the benefits of vitamins and minerals.
· Switch out a regular beef patty for a veggie burger
· Make veggie quesadillas with minimal or no cheese and mashed avocado. Use spices like chipotle, garlic, cayenne, and cumin for extra flavor
· Utilize fresh salsa (tomato, garlic, onion, cilantro, lime juice, jalapeno, sea salt and pepper)
· Fresh fruit is a great snack. Serve with nut butter for added protein
· Stuff your veggies with other veggies. Stuff mushroom with cut up cauliflower, onions, spinach and garlic. Bake at 350 degrees till tender.
· Add fresh vegetable juices like carrot, beet, and wheatgrass to your diet.
· Fruit and veggie smoothies are a great way to get in plenty of fruits and veggies quickly and tastefully. Try 2 big handfuls of spinach or kale, 1 banana, 1 cup mixed frozen berries, and 2 cups almond milk. Add 2 tbsp. nut butter for a protein blast.