Swap them in.
Start with comfort foods you already like: replace some ground beef in your burger with chopped beets (high in folate, manganese, potassium) or mushrooms (rich in niacin, copper, potassium, zinc, selenium, and B vitamins). Makeveggie nuggetsfromThe Weelicious Cookbookout of potato, carrot, and corn. Or go shopping: Brands like Veggie Patch offer spinach nuggets or broccoli bites with cheese and Amy’s products include vegetable-loaded burritos, pizzas, burgers, and many more satisfying staples.
Blend them in.
Do like desperate moms and blend red and orange vegetables with a little water, then eat them in your pasta sauce, nacho cheese dip, even French toast batter. Other ideas to try:The Sneaky Chef author Missy Lapine’sgreen puréegoes down easy in meatloaf, meatballs, chicken parm, ravioli—even guacamole. Nutritionist Rania Batayneh, author ofThe One One One Diet, swaps butternut squash for as much as half the cheese in recipes like quesadillas, grilled cheese, and macaroni and cheese.
Pass on the butter and top your toast with asweet potato spreadfrom bloggers at The Gentle Home. You can also mash avocados with sea salt for a treat that’s rich in monounsaturated fat and full of fiber, potassium, and vitamin C.
Hash them out.
Flip the potato-heavy ratio of your usual recipe to favor more colorful vegetables. Go beyond peppers and onions to experiment with carrots, zucchini, and leeks like the bloggers at Dinner on the Cheap in thesevegetable hashbrowns. Other ideas: add wilted greens like chard, kale, spinach, or beet greens, mix in cooked chopped broccoli or cauliflower, or grate in raw sweet potato, beets, cabbage, or kohlrabi.
Start off with them.
Not harder than your typical toast and eggs: Mix whatever raw or cooked vegetables you have on hand, season with salt and pepper, and place a poached egg atop this bed of nutrients. Faith Durand at blog The Kitchn offers a low-carbideawith parmesan, avocado, and crumbled bacon; over at the blog A Nutritionist Eats, a hearty cobb salad gets turned into a satisfyingbreakfast recipe.
If you don’t have a favorite vegetable muffin or bread recipe, try thesweet potato and zucchini breadfrom Epicurious, which contains walnuts for added heart-healthy omega-3s. Other ideas: blog Kitchen Treaty’shearty spiced carrot muffinsalso get a boost from whole wheat flour, rolled oats, and apple sauce. If you aren’t a baker, pick up Garden Lites goods, like zucchini chocolate or carrot berry muffins.
Dip them in.
Instead of chips or pita to scoop up hummus or veggie dip, use carrots, jicama, celery, bell peppers, snap peas, broccoli, or any of these10 unexpected vegetablesworth trying.
Greens like spinach, kale, and arugula are unnoticeable when mixed with sweet berries, grapes, apples, and juices; red vegetables like beets or tomatoes are the stars of these delicioussmoothies. Even avocados are easily masked in a shake, yielding a thick, creamy drink. Add flaxseed meal or chia seeds for healthy omega-3s. You can also make any smoothie into a cold treat by freezing it in molds, likekale chocolate fudge pops.)