Ten Ways to Add Veggies to Recipes with a Side of Wellness Coaching

Day Four of Our Seven Day Plant Strong Challenge!

Freshly picked vegetables from our community garden for our neighborhood give away last Fall

Main Goal: Eat More Veggies!

For an introduction to this challenge, go here.

So how is your meal planning going? Are you eating more vegetables?

These two questions are the focus of the series, but I’m switching that up a bit in this blog. In a FB post, I asked “what is your favorite way to mask vegetables?” Moms with young kids were my highest number of responders, with a few old folks like me tossing in an idea or two. Funny that on the same day my Goodreads site offered this book as a best 2018 read for little ones.

This engaging pre-school picture book is a fun read for millennial Moms trying to  serve up veggies to their little ones. (Available on Amazon 1/23/18.)

Also weighing in on the conversation was Carolyn Schlicher, Health and Wellness Coach. In fact, she just opened her new office in Elizabethtown, PA. We had a delightful and insightful side conversation to the FB thread about the psychology of food and motivation for change.

Carolyn inserts: “It is my opinion that you know what you are and aren’t willing to do in the kitchen, so I caution folks to make sure the food changes you are making are serving your needs and not the other way around. Otherwise, it will become unsustainable and opens the door to guilt and what I term in my coaching as “food righteousness.”

Back to the FB thread, Leah expresses a good self-awareness on what she’s willing and not willing to do when feeding her three littles. Leah reflects that sometimes she “tries to shovel in as many nutrients as possible” and other times they get processed food. She’s learned not to feel guilty about that and just “let it go.” (I’m enjoying the shovel image.)

I’m glad Leah brought up the subject of guilt and a healthy reminder that we are often doing the best we can. I hope you have grace for yourself as well and can let it go.

In her message to me, Carolyn addressed this self-acceptance from a slightly different angle. She was referring to the variety of ways my FB friends were integrating veggies into basic recipes. Carolyn encouraged:

“If you’re really not into freezing puréed vegetables into ice cubes to have them handy, and don’t really want to even try it, it’s probably best not to. God’s Spirit in us gives us good clues as to what else we can do when we’re tweaking our nutrition. If you did read through all of that excellent input (fun ideas, all!) and a couple stood out to you, that’s probably what’s best for you to pursue. The science behind this reports that you will keep doing those behaviors and adopt them into your lifestyle over the ones that don’t coincide with your current strengths.”

I appreciate Carolyn’s coaching wisdom. Below I’ve compiled a list of those fun ideas from the FB posts. Perhaps there are a couple of standouts from my friends that will help you EAT MORE VEGGIES!

  1. Puree squash and mix in with mac and cheese, pasta sauces, or pancake batter.
  2. Blend a smoothie with beets, cherry tomatoes, kale, spinach, carrots, zucchini, or avocado.
  3. Mash peas and mix into white sauces.
  4. Spread avocado on toast.
  5. Add minced leafy greens into cookie batter and muffins.
  6. Puree broccoli and cauliflower for cream soups.
  7. Add grated carrots in muffins and meatballs.
  8. Mix mashed carrots in spaghetti sauce.
  9. Chop yellow peppers for pasta/rice salads.
  10. Finely chop spinach for French toast batter, pasta, grilled cheese sandwiches, or scrambled eggs.

bon appétit!





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