We all know that veg is vital for a healthy diet, but let’s be honest—sometimes it feels like a chore to fit them in, right? I get it; life is busy, and it’s easy to reach for something quicker (and often less green). But what if I told you there are sneaky ways to up your veg intake without even realising it? Yes, really! Let me share a few of my favourite tricks to get those extra vitamins and nutrients without feeling like you’re eating rabbit food. (Oh this is a perfect one for fussy kiddos too!)
Getting more veg into your diet doesn’t have to be a struggle. With just a few clever tricks, you can boost your nutrient intake without feeling like you’re munching on a garden. Whether it’s blending, baking, or bulking up your favourite dishes, these simple swaps will have you eating more veg in no time—without even realising it!
1. Blitz It into Sauces
One of the easiest ways to sneak extra veg into your meals is by blending them into sauces. Think of your favourite pasta sauce—whether it’s a rich tomato or a creamy cheese, you can easily add a handful of spinach, courgette, or carrots into the mix. Once it’s blended, you won’t even notice they’re there, but your body will thank you for the extra nutrients.
Recommended recipe: Tomato Pasta Sauce
2. Bake It into Your Favourites
Who says you can’t have your cake and eat your veg too? Baking with vegetables is an absolute game-changer. Grated courgette and carrots add moisture and sweetness to cakes and muffins, and trust me, no one will guess they’re in there. Sweet potato brownies, anyone? They’re so yummy, and you get that extra boost of vitamins and fibre. It’s a win-win.
3. Bulk Up Your Mince
Next time you’re making anything with mince—be it burgers, meatballs, or a classic shepherd’s pie—try adding finely chopped mushrooms, onions, and peppers into the mix. Not only does it bulk out the dish (perfect for saving a few pennies), but it also adds a lovely depth of flavour and ups your veg intake without anyone noticing.
4. Swap Out Your Pasta
This one’s a bit of a cheat, but bear with me! Instead of regular pasta, why not try spiralising courgette or butternut squash? They’re a fantastic low-calorie alternative that still gives you that satisfying texture. If you’re not ready to give up your beloved pasta completely, try mixing half and half—you’ll get the best of both worlds and more veg on your plate.
5. Go Veggie with Your Mash
Who doesn’t love a good mash? Whether it’s with bangers or a hearty stew, mash is a comforting staple. But instead of just using potatoes, try mixing in some cauliflower or sweet potato. Cauliflower mash is so creamy, and it’s lower in carbs too. Plus, it’s a great way to add more fibre to your meal.
6. Start with a Smoothie
Breakfast is the perfect time to sneak in some extra greens. If you’re already a smoothie fan, chuck in a handful of spinach or kale. It might turn your smoothie green, but I promise you won’t taste it, especially if you’re blending it with sweet fruits like banana or berries. And just like that, you’ve started your day with a serving of veg—go you!
7. Soup It Up
Soups are a fantastic way to pack in loads of veg without even trying. Whether you prefer them chunky or smooth, you can add almost anything—carrots, celery, leeks, you name it. Blend it all together with some stock and seasoning, and you’ve got a nourishing meal that’s perfect for batch cooking and freezing.
Eating more veg doesn’t have to mean endless salads or boring side dishes. With a little creativity, you can sneak extra servings into your meals without even noticing—and your body will thank you for it. So, next time you’re cooking, try one of these tricks and see how easy it is to up your veg game. Here’s to happier, healthier eating!