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Are You Getting Enough Vegetables In Your Diet?

Are you getting enough vegetables in your diet?

Do you or your kids turn up their noses to anything besides carrots and peas? Here are a few ideas to ramp up your family’s vegetable intake!


  • Sautee veggies like green onions, mushrooms, colourful peppers, yellow squash and scramble them up with eggs. Add some spinach or arugula along with a little rosemary and with or without shredded cheese. Serve with tomato salsa.
  • Whenever you need to make something that contains a tomato base sauce (such as pasta sauce, chili & certain curries), use a blended combination of real tomatoes, red & yellow peppers, red onions, garlic and carrots. It’s a healthier variation of canned tomatoes, with an extra kick of flavor. It works especially well for dishes that require a sweeter undertone. All you do is place as many tomatoes you need in hot water until their skins loosen. Remove their skins and place them in a blender with the other vegetables mentioned above.
  • Grate carrots, fennel, red cabbage, even broccoli into wraps and spread the wrap with hummus instead of mayo.
  • Cut up and put any vegetable you want into a pot of soup.
  • Puree avocado, cilantro, fresh lime juice and garlic and substitute for salad dressings.
  • Make a creamy cauliflower sauce by boiling cauliflower florets and then blending them together with almond milk (or cow’s milk), Dijon mustard, lemon juice, garlic, onions and salt and pepper to make a creamy pasta sauce. Just toss the pasta with the cauliflower sauce, a few tablespoons of the reserved pasta water, caramelized onions and chicken.
  • Sneak vegetables and fresh herbs into smoothies. Experiment for the flavours you most enjoy!
  • Whenever you are baking, puree your wet ingredients with kale, spinach or broccoli. These make a beautiful green color – easier disguised if it’s chocolate!
  • Dehydrate vegetables like kale, brussels sprouts and fennel by baking on lowest oven temperature until dry and crispy. Enjoy instead of chips for a change!


Connect with Lisa George, Registered Holistic Nutritionist – and take that first step towards a healthier lifestyle. The first consultation is complimentary. Contact 613-256-0506 or e-mail

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