Vegetables are an essential part of a balanced diet. They are full of vitamins, minerals, and fiber – which support a healthy body. Vegetables are often one of the hardest foods to start incorporating into your diet. Here are some fun ways to start packing your meals with more vegetables.
- Blend veggies into a batter! For example, next time you make pancakes blend spinach into the batter.
- Add veggies into sauces. Blend spinach, kale, or avocado into pesto, puree squash or cauliflower into a pasta sauce, or add a variety of veggies and greens into any red sauce.
- Use a combination of regular and veggie noodles.
- Make a veggie packed omelet or tofu scramble. Options to try are zucchini, mushrooms, peppers, broccoli, tomatoes, green onion.
- Bake veggies into desserts. Try baking zucchini or sweet potato into bread, blend avocado into a chocolate mousse, or cook beets into brownies!
Information gathered & adapted from:
Zucchini Apple Muffins
Ingredients
1 1/4 cups sugar (coconut sugar, maple syrup, etc.)
2/3 cup olive oil
3 eggs
1 tablespoon vanilla
2 1/4 cups flour
1 1/2 tablespoons cinnamon
3/4 teaspoon baking soda
3/4 teaspoon baking powder
1 teaspoon salt
2 cups zucchini, grated
1 medium apple, peeled, cored and shredded, about 1 cup (use Granny Smith or your favorite baking apple)
1/2 cup walnuts, finely chopped (optional)
Directions
1.Preheat oven to 350 degrees F. Paper-line, grease or spray two 12-count muffin pans; set aside.
2.Whisk sugar, oil, eggs, and vanilla in large bowl until smooth.
3.In a separate bowl, stir together flour, cinnamon, baking soda, baking powder, and salt.
4.Stir flour mixture into wet mixture just until moistened. Fold in zucchini, apple, and walnuts just until batter is combined – do not overmix.
5.Portion into prepared muffin pans and bake about 18-22 minutes (cooking times vary; use a toothpick in the center to test doneness).
Recipe makes: about 24 muffins
Nutrition Information:
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Recipe adapted from:
