Easy Ways to Sneak more Veggies into Dinner! February 17, 2020
“Eat your vegetables!” is something we’ve all heard at some point in our lives. While we know that five serves of veggies a day is the key to healthy eating, a new HelloFresh study reveals 50% of Kiwis eat only 2 portions of vegetables (or less) each day.
To help you get on your way, our team of recipe developers have put together some simple tips and tricks to help you get more veggies on your plate.
The 50 percent rule
When serving up dinner, aim to fill half your plate with veggies or salad. It’s a simple visual trick also known as the “50 percent rule”. Take our Portugese Style Chicken recipe for example. Half of the plate is filled with a delicious sweet potato and feta toss salad, giving you lots of important vitamins and minerals, plus plenty of fibre to keep you feeling satisfied.
Sneak them in with other foods
Don’t be scared to get creative in the kitchen and add in veggies where you may not have before. Hannah Gilbert, Accredited Dietitian and Head of Culinary here at HelloFresh recommends adding shredded carrots or diced mushrooms to your traditional bolognese, meatballs or burger patties. Making them one third vegetable-based will only add more flavour and more nutrients to your dish.
Don’t fear frozen veggies
When you’re busy, frozen veggies are a quick way to scale up your veggie intake. According to Hannah, the differences in nutritional value between fresh and frozen is insignificant as they’re both a great source of vitamins and minerals.
A soup-erb source of veg
Soups are a delicious and easy way to get lots of veggie servings in one meal. Always start your soup with sauteed onion, garlic, carrots, celery and vegetable stock to give it plenty of flavour. From here, you can add as many vegetables as you like to the mix. Our Tuscan Veggie Bean Soup is a great recipe to start with, as it’s full of lots of wholesome ingredients. Pro tip: throwing in some spices such as oregano, basil or celery seeds will add a delicious richness to your soup.
Have the veggies delivered to your door
At HelloFresh, we deliver your choice of easy-to-follow, veggie-packed recipes to your door each week, so you can be sure you’ll be eating fresh, quality ingredients. And the best part? On average, a single HelloFresh meal contains 2-3 portions of vegetables. Not only are you about halfway to reaching your veggie intake in just one HelloFresh meal, all of the recipes are wholesome, balanced and tested by our in house Dietitian.