How to add more veges to your meals!

We often try to sneak veges into our childrens food to get them to eat more, and we can get very creative with how to do this.

But adults can also get stuck in a rut with veges and end up eating the same veges, prepared in the same way over and over again. You know we should eat a wide variety of vegetables to get our complete daily dose of vitamins, minerals and fiber. I've come up with a few creative tips to help spice up your meals with extra veggies and herbs.

• Roast Vegetables - A favourite in NZ is roast potatoes! There is no need to stop eating potates but when you are roasting them add some other veges to the pan. The deep, rich flavor of roasting brings out the sweetness in many vegetables like carrots, kumara and pumpkin and they roast at the same time. But also think about other veges to roast like cauliflower, red onions, fennel bulbs, celery and many others. Coat diced veggies with a little bit of extra virgin olive oil and roast until golden brown and delicious. You can then either have them warm with dinner, or mix them all together, add a dressing, some toasted seeds and maybe goats feta. This makes a delicious and easy salad!

• Mashed Vegetables - Think beyond mashed potatoes; many different vegetables are delicious when mashed or pureed. Cook vegetables in water or stock until tender and then mash or puree in food processor with creative additions like fresh herbs, cheeses (such as goat cheese or parmesan cheese). You can use flavoured olive oils instead of butter too. Try a blend of cauliflower, parsnip and celery root, peas and mint, or butternut squash and fresh ginger.

• Add Extra Vegetables to pies, sauces and casseroles - When you make one-pot meals, think about adding extra vegetables with your usual sautéed onions or garlic to boost both the flavor and nutrition content of the dish. For example, add a little bit of chopped celery and carrot to your pasta sauces or load your lentil soup or chili with a variety of colorful veggies, like kale, spinach, peppers, squash, zucchini or corn.  A favourite of mine is to add a can of brown lentils to the mince when making pies - the consistency is the same as the mince and it adds extra vitamins, minerals and fibre to the pie. No one will even notice!

• Sneak Vegetables into baking - Carrot cake is a good example. Try the same recipe with half grated zucchini and half carrot. Zucchini loaves are really nice too. Add these two veges into as many of your baked goods as you can think of for added moisture and a hidden serving of vegetables.