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How To Sneak Vegetables Into Every Meal


Getting your daily fix of vegetables can be hard. Let’s face it, we don’t all LOVE eating our veggies and sometimes we have to be sneaky about how we get those essential micro-nutrients.

It’s no surprise that including vegetables into your everyday diet reduces your chances of heart disease, cancer and obesity among a wealth of other health you can experience when you don’t practice proper nutrition. We don’t need to tell you why you should eat vegetables, but we can help find ways to make it easier.

You don’t have to eat like a rabbit to get your daily serving of veggies. You don’t even have to look at a salad – all you need is a little bit of creativity.

Here are some easy ways to sneak in veggies for every meal of the day so you can kick off those new year’s resolutions without sacrificing flavour.

  • Blend spinach or a carrot into a fruit smoothie – the taste will be virtually undetectable.
  • Bake finely grated zucchini into breakfast muffins, they provide a sweet creamy flavour when added to baked goods.
  • Finely chop broccoli or peppers into an omelet and complete with cheese.
  • Add puréed pumpkin to oatmeal with cinnamon and a touch of maple syrup.


  • Add some finely chopped onions, peppers and carrots into your rice for a side dish that is equal parts delicious and nutritious.
  • Try adding arugula or avocado to your next deli sandwich.
  • Swap tortillas for lettuce for your lunch time tacos.
  • Load up your slow-cooker chilli with peppers, corn, onions, garlic and mushrooms for a hearty lunch.
  • Add sliced veggies like peppers, mushrooms and sundried tomatoes to your pizza.
  • Bake or buy bread that already has veggies in it for your lunch sandwiches.


  • Purée roasted veggies into your next Bolognese sauce.
  • Experiment with veggie noodles by using a spiralizer. Zucchini, carrots and squash make for great “noodles” for that yummy veggie Bolognese you made.
  • Add finely chopped veggies to your burger mix for more flavour and more nutrients.
  • Try adding steamed or roasted cauliflower next time you make mashed potatoes – you will not be able to tell the difference.
  • Fresh herbs are veggies, too! Try adding fresh parsley, basil or cilantro to your next casserole or pasta bake.


  • Blend avocado into chocolate pudding – this one sounds weird, but we promise it’s tasty.
  • Bake puréed beets or sweet potatoes into a chocolate dessert like brownies for an earthy and rich flavour.
  • Finely shredded carrots and zucchini are great additions to loafs and muffins.
  • Blend spinach or broccoli into a frozen fruit sorbet for a treat on a hot day.

Now go and get sneaky! There are endless ways to fulfil your daily veggie requirement – get cooking and start 2019 off on the right foot!

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