#1- Add 1 TBSP milled flax to your yogurt cups. This adds protein, fiber, and Omega-3's.
#2- When making Caesar salads, instead of all romaine lettuce use a mixture of romaine and baby spinach. Great way to add more vegetables and sneak in vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6.
#3- When you are using tomato sauce for pizza, pasta, or casseroles, mix equal parts tomato and pureed roasted red peppers (open jar, dump the liquid, puree peppers-VIOLA!). Great way to add more vegetables and sneak in extra vitamin A and vitamin C.
#4- Sprinkle crusts with whole flax seeds before topping, like pizza before you add tomatoes or quiche before you add meat and vegetables. You can also sprinkle some into your quesadillas before adding cheese. This adds protein, fiber, and Omega-3's.
#5- Add life to a can or corn or beans. Sometimes when in a rush, its okay to pop open a can over fresh. Saute half a red onion and half a bell pepper in 1 TBSP extra virgin olive oil. Sprinkle with salt, pepper, cumin and coriander. Rinse corn or beans well in a strainer and set aside. Once the onion and pepper are soft, add the corn or beans and cook until warmed through. Add 1 TBSP butter and a splash of white wine (or chicken stock), and stir to deglaze the pan. Cook an additional 3-5 minutes. Great way to add more vegetables and sneak in extra vitamin A, vitamin C, and flavanoids.
#2- When making Caesar salads, instead of all romaine lettuce use a mixture of romaine and baby spinach. Great way to add more vegetables and sneak in vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6.
#3- When you are using tomato sauce for pizza, pasta, or casseroles, mix equal parts tomato and pureed roasted red peppers (open jar, dump the liquid, puree peppers-VIOLA!). Great way to add more vegetables and sneak in extra vitamin A and vitamin C.
#4- Sprinkle crusts with whole flax seeds before topping, like pizza before you add tomatoes or quiche before you add meat and vegetables. You can also sprinkle some into your quesadillas before adding cheese. This adds protein, fiber, and Omega-3's.
#5- Add life to a can or corn or beans. Sometimes when in a rush, its okay to pop open a can over fresh. Saute half a red onion and half a bell pepper in 1 TBSP extra virgin olive oil. Sprinkle with salt, pepper, cumin and coriander. Rinse corn or beans well in a strainer and set aside. Once the onion and pepper are soft, add the corn or beans and cook until warmed through. Add 1 TBSP butter and a splash of white wine (or chicken stock), and stir to deglaze the pan. Cook an additional 3-5 minutes. Great way to add more vegetables and sneak in extra vitamin A, vitamin C, and flavanoids.
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