Veggies are where it’s at!
5 Ways to Eat More Veggies
12 ounces broccoli, cut into florets
¼ cup scallions, thinly sliced
2 large garlic cloves, finely diced
⅔ cup shredded cheddar cheese
1 egg, beaten
⅔ cup bread crumbs
2 teaspoons Sriracha, optional
1. Preheat oven to 400˚F (200˚C).
2. Fill a medium saucepan with water and a pinch of salt and bring to a boil.
3. Blanch the broccoli in boiling water for about 2 minutes. Drain and finely chop the cooked broccoli.
4. In a mixing bowl, add broccoli, scallions, garlic, cheddar, egg, bread crumbs, salt, pepper, and Sriracha. Mix well and chill in the refrigerator for 15–20 minutes.
5. Spray a nonstick baking sheet with nonstick spray. Shape the mixture into tot shapes and spread them evenly on the sheet.
6. Bake for 8–9 minutes. Flip and then bake for an additional 8–9 minutes on the other side until golden brown.
Berries & Broccoli Smoothie
1 cup strawberries
1 cup blackberries
1 cup raspberries
1 cup broccoli, cut into florets
½ cup milk of your choices
1. Combine strawberries, blackberries, raspberries, and broccoli in a resealable bag and freeze. They can be kept in the freezer for up to 6 months.
2. Remove from freezer and pour right into the blender along with the milk. Blend until smooth, and add more milk if needed.
Veggie Fried Rice
2 teaspoons oil
½ cup carrots, diced
1 tablespoon garlic, minced
½ cup onion, diced
½ cup bell peppers, diced
½ cup broccoli florets
½ cup peas
⅓ cup corn
3 eggs, beaten
3 cups cooked white rice
2 tablespoons soy sauce
1 tablespoon sesame oil
Black pepper, to taste
1. In a wok or deep skillet, heat the oil over high heat and add carrots, onions, and garlic, and cook until onions are translucent.
2. Add bell peppers and broccoli and cook an additional 3-4 minutes. Push all of the cooked vegetables to the side of the pan.
3. Beat the eggs and pour into the cleared half of the pan. Scramble the eggs and mix with the rest of the vegetables.
4. Add rice, soy sauce, sesame oil, and pepper. Mix well and let the rice cook until slightly crispy.
Veggie-Loaded Marinara Sauce
Makes: 1 gallon
Olive oil, to taste
2 cups carrots, chopped
4 cups onion, chopped
2 cups red pepper, chopped
2 cups celery, chopped
5 cloves garlic, thinly sliced
2 tablespoons oregano
2 tablespoons basil
1½ cups tomato paste
8 cups whole peeled tomatoes
2 cups water
Salt, to taste
Pepper, to taste
1. In a large pot at medium-high heat, add the olive oil and carrots. Cook the carrots for about 10 minutes, until they start to brown slightly.
2. Add the chopped onion, red bell pepper, celery, garlic, oregano, basil, salt, and pepper to the pot, and cook until the vegetables are caramelized and tender.
3. Add the tomato paste and stir, allowing the tomato paste to brown deeply.
4. Add the canned tomatoes and bring the sauce to a boil.
5. Reduce heat to a simmer and cook for 1 hour.
6. Add the sauce to a blender in batches or use an immersion blender to puree the sauce to your desired consistency.
7. Serve immediately, or let the sauce cool completely and pour it into freezer-safe bags. Place the bags into a leakproof container/tray, and freeze for up to one month.
8. Reheat the frozen sauce with ½ cup of water in a pot until it comes to a boil and then use as desired.
Hidden Veggie Mac & Cheese
1 pound elbow macaroni, cooked al dente
½ cup water
1-2 cups cauliflower florets
1-2 cups butternut squash, diced
1-2 cups carrots, sliced
2 cups milk
2 cups shredded cheddar cheese
4 ounces cream cheese
1. Add water, cauliflower, squash, and carrots in a pot over medium heat. Cover and cook until vegetables are tender.
2. Add everything into a blender, including cooking water, and blend until smooth.
3. Return blended veggies to the pot over medium heat, and add the milk, cheese, and cream cheese. Stir until smooth.
4. Add macaroni and mix thoroughly. Reduce heat, cover with a lid, and cook for 20 minutes.