How to add veggies to snacks & dinner

The easiest, cheapest, and lowest-calorie way to increase your nutrient intake: Eat more vegetables. But how? Here are some easy tips to add more veggies to snacks and dinner (also check out the breakfast and lunch ideas), offered by Patty James, certified natural chef and coauthor of More Vegetables, Please!


For a snack, try sliced jicama with salsa. Also good is jicama rubbed with lime juice and sprinkled with chili powder. [Or try our recipe for Roasted Jicama Sticks with Tofu-Basil Dip.]

On Sundays and Wednesdays, you and your kids, if you have them, slice/chop carrots, celery, cauliflower, broccoli and any and all other seasonal vegetables. If they’re easy to grab, you’ll eat them!


Start your meal with veggie slices as an appetizer. Try cutting the carrot sticks into little rounds instead of slices, red peppers into squares, etc. It’s a fun little change that kids especially like. Serve with your favorite dip if you like.

Try to have half of your dinner plate as veggies; some cooked, some raw.

Marinara sauce used for pasta or pizza is an easy way to add more veggies: shredded zucchini, finely chopped broccoli, chopped spinach leaves, red peppers, onions and garlic.

Add peas, chopped broccoli, and grated carrots to your next macaroni and cheese recipe.

A meat loaf is an easy way to add more veggies to your life. Finely chop and add red pepper, onions, celery, carrots and any other favorite veggie.

Next time you make a pot roast or stew think: Veggies and Pot Roast, not Pot Roast and veggies. Ditto for stews--heavy on the veggies, light on the meat.

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