Easy Ways to Get More Veges in Your Diet

• Eat a salad at morning tea instead of a muffin or coffee.
• Instead of a coffee, order a fresh juice.
• Make a smoothie for breakfast the night before, great for
busy mornings.
• Juice or blend veggies, add ginger for warmth.
• Add any diced vegetables or salsa to your scrambled eggs.
• Toss root vegetables (parsnip, carrot, beet, potato and
kumara) in oil, salt , pepper and herbs. Slow roast.
• Have carrot sticks with nut butter for a snack.
• Keep carrot sticks, sliced cucumbers, celery sticks and sliced
bell peppers in the refrigerator for a quick, healthy snack
with hummus, avocado guacamole or pesto.
• Fruit Kebabs: Slice apple, persimmon, pear, or kiwifruit,
cut out with small star or heart shape cookie cutters. Put
on skewer. Colorful, tasty, healthy, and fun for children,
big and small.
• Add julienned or cubed veggies to a miso broth.
• Stirfry any vegetables with miso and tahini for a yummy
savory flavor.
• Make combination salads with raw veggies (lettuce,
celery, tomatoes) and cooked veggies (broccoli, chickpeas,
green beans).
• Add color to your salad: red, yellow, orange or green
peppers, rocket, watercress, baby spinach, red radish
and purple cabbage. Top with avocado slices and chunky
vegetable salsa.
• Try to add extra veggies to standard meals, such as
a tomato slice on a sandwich or grated carrot in a meatloaf.
• When preparing a specific recipe, add more veggies than
are called for in soups, stews, omelets, quiches, pasta/
quinoa/couscous salads.
• Eat sprouted legumes as a snack.
• Top Rice or Corn Thins (or any cracker) with miso, avocado,
tomato and alfalfa sprouts.
• Dice or shred vegetables such as pumpkin, carrots, broccoli,
or cauliflower. Add them to pasta sauce and cook until just
tender.
• Make zucchini bread. Add parsnips and grated carrots, too!
• Crock pots are great time saving devices – perfect for stews
with lots of vegetables and beans.
• When eating out, order the meal that gives you the most
vegetables. Add a side salad when you can.