Nutrition

Veggie Power-Up

By January 6, 2018 No Comments

Whether a New Year’s resolution, or just something you want to improve upon in your diet, adding veggies into your daily routine can sometimes feel quite daunting. Here are a few of my favorite ways to incorporate more veggies with ease, and many are probably things you’re already eating!

1) SOUPS! This time of year, with this “lovely” weather, I find soups to be a fantastic way to add in more veggies, in a delicious, comforting way. Here are a couple of my favorites, all of which are packed with veggie goodness and freeze great, so you can make a big batch and freeze in portions for later!

Butternut Squash – http://www.backtoscratch.net/whats-cooking/big-news-and-soup

Garlicky Lentil Soup – http://www.backtoscratch.net/whats-cooking/soup-for-the-superbowl

Spicy Winter Vegetable Soup – http://www.backtoscratch.net/whats-cooking/perfect-for-winter-soup

Superfood Stew – http://www.backtoscratch.net/whats-cooking/superfood-stew

2) Sauces. Much like smoothies, it easy to incorporate extra veggies into sauces. Try adding pumpkin puree or some fresh spinach to a standard tomato sauce for pasta (or even pizza!). Or consider a cheese-less “pesto”. Kale, spinach, cilantro, arugula, basil…all make wonderful options and can be used on pasta, mixed veggies, on a pizza, or even as a sandwich spread. Here are a couple of links to some pesto ideas.

Arugula Pesto – http://www.backtoscratch.net/whats-cooking/good-bye-summer

Basic Pesto – http://www.backtoscratch.net/whats-cooking/pesto-power

3) Pizza. I know, pizza? Healthy?! Well, if done right, it absolutely can be. Start with a whole grain crust, or even a CAULIFLOWER crust! Add pesto like above, or one of the powered-up sauce combos I suggested. Then pile high with assorted veggies (peppers, onions, mushrooms, spinach, olives) and even try tossing on some fermented sauerkraut before serving for a fun twist and some great probiotics. Try this recipe for a fun new sauce and veggie-filled pizza.

Spring Veggie Pizza – http://www.backtoscratch.net/whats-cooking/best-intentions

4) Smoothies – if you’re willing to brave the cold, smoothies are an amazing way to incorporate a ton of nutrition. Make sure you’re adding some protein and healthy fats to make it well-balanced. Here are a few of my favorite recipes.

Cinnamon Cocoa Banana – http://www.backtoscratch.net/whats-cooking/simple-smoothie-delicious-breakfast

Green Goodness – http://www.backtoscratch.net/whats-cooking/holiday-recovery

Pumpkin Peanut Butter – http://www.backtoscratch.net/whats-cooking/pumpkin-peanut-butter-smoothies

Shamrock Shake – http://www.backtoscratch.net/whats-cooking/march-shamrock-shake-time

Here’s to a veggie-filled 2018!

Aubrey Phelps MS RDN LDN

Dietitian

Author Dietitian

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