How To Sneak In Vegetables In Your Meals

How To Sneak In Vegetables In Your Meals

Recent medical research has shown that most vegetables are the healthiest type of food, the so-called fiber carbohydrates that get digested slowly and are rich in much needed nutrients including vitamins.

So we all know that we need to eat more vegetables to stay healthy or become healthier. Some of us love them, while in all honesty most of us cannot stand them in sufficient quantity.

Eating vegetables is not just a problem among children. Some adults actually dislike them too. But just because we are adults does not mean we can disregard their importance and basically eat whatever we want. It is also vital that we watch out for our weight, health and nutrition.

To provide the right nutrition to your family, read below these 6 techniques you can use to sneak in those unwanted vegetables into your meals.

Hide Them In Pasta Sauce

Pasta is definitely a staple meal in every American home. Although pasta sauce does not have as much vegetables as we want them to have, there are ways for you to make your sauce healthier than usual.

You can throw in some chunks of zucchini, carrots and red or green pepper in it. If you prefer a smoother consistency, you can always boil and puree your vegetables before adding them to your pasta sauce.

Add Them To Meats

Another technique to include some vegetables to your meals is to replace your proteins with vegetables. For example, if you prepare your own burger patties, you can replace half of the ground meat with cooked, chopped or mashed vegetables like cauliflower or mushrooms.

You can also apply this technique when cooking meatloaves, meatballs and other recipes that involve ground meat.


Juicing is perhaps the best way to maximize your vegetable intake. What this does is separating the fiber with its juice and all the vitamins, minerals and phytochemicals that your body needs. You can juice kale, spinach or even zucchinis and mix them with your raspberry, orange or any sweet juice you prefer.

So that nothing goes to waste, use the vegetable pulp later on and add it to baking recipes like zucchini bread or carrot loaf.

Add Them To Soups

For people who suffer from Irritable Bowel Syndrome (IBS), it is also difficult for them to eat fiber-filled foods. If you have this medical condition, you can add mashed vegetables to your recipe, or simply whip up a veggie soup.

One such delicious recipe is a butternut squash soup.

Slip In Dips

Chips and dip are also popular snacks at home, especially when watching television or a baseball game. If you prepare your own dip at home, you can easily sneak in vegetables into your recipe.

All you have to do is finely chop vegetables such as cilantro, celery, carrots and spinach. Add them to your homemade salsa, cheese dip or hummus. You can also steam these vegetables beforehand and mash them if you want a finer and creamier consistency.

Prepare Smoothies

If you wish to get all the nutrients of a green juice without eliminating the fiber, you can prepare your own healthy smoothies at home. Add frozen bananas, peaches or cherries with some spinach, kale or just about any vegetable you prefer in a blender and blend them to make a delicious juice. You can also steam these vegetables beforehand as they are easier to blend that way.

The frozen fruits provide a sweet, thick and creamy consistency. They also mask the flavor from the vegetables if you do not like it too much. You may also add some sweet potatoes, flaxseeds, chia seeds or avocados to add more fiber, protein and healthy fats to your drink.

If you are the primary cook in the family and everybody seems to dislike “the greens”, you can adopt these sneaky techniques for seamlessly incorporating vegetable into your family’s meals. You can be as creative as you want! Doing so will help you save time, generate less waste and actually make everybody eat vegetables without putting up a fight.

How To Sneak In Vegetables In Your Meals
Article Name
How To Sneak In Vegetables In Your Meals
To provide the right nutrition to your family, read below these 6 techniques you can use to sneak in those unwanted vegetables into your meals.
Publisher Name
Publisher Logo
Share this post:
Katrina Rice
Katrina Rice is a mom and a freelance writer. She strongly believes in the concept of holistic wellness through healthy and natural living, traveling and immersing one's self in new activities. A self-proclaimed health enthusiast, she hopes to inspire more people to do the same.