So there's this 5-2-1-0 initiative that is pretty smart for kids but works for everyone really as simple goals to reach daily...
5 servings of fruits or vegetables a day at least
2 hours maximum screen time between tv, computers, video games, etc. (I don't know if work screen time counts because I spend a LOT of time in front of the computer; but the point is to get moving around)
1 hour of physical activity a day, moderate to vigorous (I struggle with this one, no lies)
0 sugar sweetened drinks
So sometimes I find it difficult to get enough servings of vegetables during my day. When I am cooking, I rarely just steam or prepare a single vegetable as a side dish (except maybe broccoli). But I love sneaking vegetables into recipes just to add in another serving. So here are some of my clandestine ways of adding more veggies...
Steamed/boiled and then pureed veggies: carrots, beets, pumpkin, butternut squash, sweet potato -- add these to sauces to bring bright colors and added vitamins. You can also add them to soups and stews and remember, a little at a time doesn't change the flavor too much from your original recipe. If it's thicker, consider as a spread or drip with some added spices.
Food processed, shredded or tiny cut veggies: zucchini or other squash, bell pepper, mushrooms, eggplant -- add these to things like beans (I hardly make refried bean dishes without shredded zucchini), sauces, fillings for other dishes, etc. You can chop up mushrooms really tiny and saute it for a while like I presume you cook up ground meat (I often mix soy crumbles with tiny tiny chopped mushrooms to make a great filling).
Spinach and other greens: I always have a bag of frozen spinach on hand to add to foods. There is no reason why a pasta dish can't have spinach in it. I add this to sauces, pizzas, soups, and other random dishes that need a splash of color.
Surprise yourself with ingredients: artichokes in your sandwiches, tomato in your stiry fry, sweet potato in your burrito, or any of the above.
In the meantime, I am going to have to surprise myself with bedtime! In 5, 4, 3, 2....1
5 servings of fruits or vegetables a day at least
2 hours maximum screen time between tv, computers, video games, etc. (I don't know if work screen time counts because I spend a LOT of time in front of the computer; but the point is to get moving around)
1 hour of physical activity a day, moderate to vigorous (I struggle with this one, no lies)
0 sugar sweetened drinks
So sometimes I find it difficult to get enough servings of vegetables during my day. When I am cooking, I rarely just steam or prepare a single vegetable as a side dish (except maybe broccoli). But I love sneaking vegetables into recipes just to add in another serving. So here are some of my clandestine ways of adding more veggies...
Steamed/boiled and then pureed veggies: carrots, beets, pumpkin, butternut squash, sweet potato -- add these to sauces to bring bright colors and added vitamins. You can also add them to soups and stews and remember, a little at a time doesn't change the flavor too much from your original recipe. If it's thicker, consider as a spread or drip with some added spices.
Food processed, shredded or tiny cut veggies: zucchini or other squash, bell pepper, mushrooms, eggplant -- add these to things like beans (I hardly make refried bean dishes without shredded zucchini), sauces, fillings for other dishes, etc. You can chop up mushrooms really tiny and saute it for a while like I presume you cook up ground meat (I often mix soy crumbles with tiny tiny chopped mushrooms to make a great filling).
Spinach and other greens: I always have a bag of frozen spinach on hand to add to foods. There is no reason why a pasta dish can't have spinach in it. I add this to sauces, pizzas, soups, and other random dishes that need a splash of color.
Surprise yourself with ingredients: artichokes in your sandwiches, tomato in your stiry fry, sweet potato in your burrito, or any of the above.
In the meantime, I am going to have to surprise myself with bedtime! In 5, 4, 3, 2....1
Love your ideas .. we add celery to our Dal, sometimes Dudhi , ( this is regular tuvar Dal ) , then to Dal Dhokli, we add french beans , also Priyanka is not allowed tomatoes so we add roasted red bell pepper in her Dal or gravies..
ReplyDeleteAlso Kutchi kadhi has eggplant, white raddish, okra in it .. always avoided it as a kid but realize the importance of it now... Bharat is always insisting on our meal consisting of 60% veggies and looking at ways of increasing consumption of veggies.. keep going..we love you..xox
these are wonderful ideas! making pesto from spinach (or pureed kale) AND basil leaves to go with your pasta is also a good idea.
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