Updated: May 18, 2020
The 5 S's: Scramblers, Smoothies, Soups, Substitutes, Snacks
Amp up your egg game with scramblers. Not only can you easily add veggies to your breakfast, but the increased bulk and fiber will keep you full longer. It's also easy to add a lot of flavor and variety, because if you're like me, plain eggs get boring really fast.
A basic scrambler recipe will include 2-3 vegetables, a small amount of cheese, a complex carb, and a breakfast meat. Here are some ideas:
Denver Scrambler - bell peppers, onions, ham, cheddar, with toast
Southwest Scrambler - black beans, pico de gallo, bell peppers, pepper jack, chorizo
Kitchen Sink- Any leftover vegetables and meats you have that might go bad soon. Yes you can make a chicken and zucchini scrambler if you want to!
Add some additional health benefits to smoothies while hiding the fact the you are consuming vegetables. Sure, the color might not be as appealing, but it tastes delicious! Add spinach, kale, cucumber, celery, beets, carrots, pumpkin. Whatever you want! Here are some ideas:
PBB Smoothie - Peanut butter, frozen banana, milk of choice, spinach, cocoa powder
Mixed Berry - Frozen berries, beets, milk of choice, vanilla protein powder
Green Smoothie - Cucumber, celery, kale, green apple, coconut water
I’ve been big into substituting high calorie carbs for vegetables for a while. It’s a great way to consume more vegetables while cutting carbohydrate and calorie intake. You can substitute crusts, noodles, rice, chips, and the list keeps growing. Here are some easy swaps:
Zoodle Spaghetti - Basic spaghetti (sauce, meat, spices) with zucchini noodles instead of regular noodles
Cauliflower Rice Burrito Bowl - Basic burrito bowls (meat, beans, salsa, veggies, etc.) with riced cauliflower instead of rice
Spaghetti Squash Chicken Pesto - Chicken, tomato, parmesan, pesto with spaghetti squash instead of regular noodles
Soups are my favorite way to consume more vegetables. They are much easier to eat when they are softened and the flavor from the broth and spices makes them taste delicious. Not only can you just add chopped up vegetables to any basic soup recipe, but you can make your base out of tomatoes, cauliflower, or broccoli! Look up recipes for:
Whole 30 Chicken Chowder
Choosing veggies as snacks is a great way to keep you fuller and reach your daily intake goal. There are endless options here for raw veggies, but eating plain carrots, peppers, and celery can get very boring. Here are some more exciting options:
Carrots and hummus
Peppers and guacamole
Oven baked veggie chips - kale crisps, zucchini chips, sweet potato fries
I hope this post gave you plenty of ideas to incorporate more vegetables into your diet. Let me know in the comments if you have other great ideas or recipes for eating extra veggies!!