Ways to Sneak Vegetables Into Your Meals

Mix finely chopped mushrooms, greens, carrots, and onions into your meatball foundation to add flavour and nutrition. Cook and puree cauliflower or butternut squash before adding


Butternut squash puree with the cheese sauce adds vegetables to mac & cheese. Butternut squash adds creaminess, taste, beta-carotene, vitamin C, magnesium, and fibre to a 100% cheese foundation.

Macaroni and Cheese



Use potato and pureed cauliflower instead of potatoes—you won't even notice the difference. Try mixing cauliflower with butternut squash, sweet potatoes, or broccoli.

Mashed Potatoes

Try a veggie-packed tomato. To add flavour and nutrition to your sauce, purée zucchini, butternut squash, kale, or carrots.

Marinara Sauce

Shredded carrots, zucchini, yellow squash, and even beets make excellent, bright muffin and bread batters. They provide flavorful taste and minerals to breakfast.

Muffins and Breads

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Latkes without grating or shredding are these tasty fritters. This crunchy meal takes 30 minutes with store-bought butternut squash noodles.

Starch Swaps

Several inventive techniques exist to add vegetables to chip dips. Roasted red pepper hummus, and Greek-style yogurt-based spinach artichoke dip are healthy chips and cracker dips

Chips and Dip

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