Healthy Recipes

Ingredients:

• 1/2 can of potatoes, sliced 
• 1.5 tablespoons of diced tomatoes 
• 1.5 tablespoons black beans  
• 2 eggs 
• 1/2 bell pepper, chopped 
• 1/2 cup of spinach (or about one handful) 
• Shredded cheese to taste 
• Salt, pepper, and Italian seasoning to taste 

Instructions:

• Using olive oil, sauté bell pepper and potatoes in a large skillet on medium high heat 
• In a separate skillet cook eggs in your preferred way 
• Once potatoes and peppers are warm and have slightly softened (about 3-5 minutes) add black beans, tomatoes, and spinach the skillet. Sauté for another 2 minutes and then take off heat.  
• Add the eggs and potato + vegetable mixture to a plate or bowl 
• Top with shredded cheese, salt, pepper, and Italian seasoning to taste and mix it all together. Enjoy!  

Makes 1 serving. As always, feel free to customize this recipe in whatever way you like! You can choose your favorite seasonings and vegetables to make it your own. 

Ingredients:

• 2 pounds of ground beef 
• 2/3 cup brown rice – leave uncooked if using minute rice, cook according to directions if using regular rice 
• 2 cans of stewed tomatoes  
• 1 head of cabbage  
• 1 small yellow onion, diced 
• Salt and pepper to taste 

Instructions: 

• Brown ground beef and onion in a large skillet and drain 
• Add salt and pepper to taste  
• Grease large glass baking dish with nonstick cooking spray 
• Mix rice with ground beef (if using minute rice, leave uncooked) 
• Layer cabbage at bottom of the baking dish 
• Pour ground beef + rice mixture over cabbage  
• Pour 2 cans of stewed tomatoes and 2 cans full of water over top 
• Cover tightly with aluminum foil and bake at 350 degrees F for 1.5 hours  
• Take it out of the oven and enjoy!  

Makes ~7 servings. 

Ingredients:

• 2 tsp vegetable oil 
• 1 small onion (peeled and diced) 
• 1 clove garlic (peeled and chopped) 
• ½ chili (red or green) (peeled and diced) 
• 1 tsp garam masala 
• 1 tsp turmeric 
• 1 tsp ground cumin 
• 2 tbs fresh coriander/cilantro (or more to taste) 
• 180 g canned salad potatoes – drained and rinsed (one small can) 
• 250 ml coconut milk (1 cup) 

Instructions:

• If using fresh potatoes – peel, cut into bite sized pieces and simmer in lightly salted water for 10 minutes. Drain and set to one side. If using canned potatoes ignore this step. 
• Put the oil in a pan or skillet. Fry the onion and garlic with a pinch of salt over a medium heat until translucent.   
• Add the spices and the chopped coriander/cilantro stalks and leaves. Cook for a minute until fragrant, stirring all the time.  
• Add the potatoes and fry for another minute, making sure they are well coated with the spices.  
• Pour over the coconut milk and cook over a low heat for 5–10 minutes until thickened, stirring from time to time.  
• The curry is ready when the sauce is thickened and golden yellow, and the potatoes are soft. 

Makes 2 servings. Recipe sourced from Helen Best- Shaw at https://fussfreeflavours.com/easy-potato-curry-aloo-curry/

Ingredients:

• 1 box of mac n cheese 
• 1 can of chicken (5 oz)  
• 1 cup steamed broccoli (frozen or fresh) 

Instructions:

• Cook one box of mac n cheese according to package directions 
• Steam one cup of broccoli  
• Mix in the chicken and steamed broccoli  
• Enjoy!  

Makes 2-3 servings depending on the box of mac n cheese. 

Ingredients: 

• Chicken  
• Whole wheat tortilla  
• Brown Rice 
• Corn 
• Black beans  
• Salsa  
• Guacamole (optional) 
• Chili powder 
• Black pepper 
• Garlic powder  

Instructions:

• Cook chicken (or drain can) and season with chili powder, black pepper, and garlic powder to taste 
• Assemble all ingredients in the proportions you prefer in your tortilla 
• Wrap the ends of the tortilla into a burrito and enjoy!  

Makes 1 serving. 

Ingredients:

• Tortillas 
• About 10 oz of chicken (one large can or 2 medium chicken breasts), diced or shredded 
• Green bell pepper, sliced 
• 1 medium yellow onion, sliced 
• Shredded cheese (4 cheese blend) 
• Chili powder 
• Paprika 
• Garlic powder 
• Black pepper 

Instructions:

• Cook chicken (or drain can) and season in bowl with chili powder, paprika, garlic powder, and black pepper to taste 
• Sauté bell pepper and onion for ~5 minutes on medium heat (until beginning to soften). Remove from heat and place in bowl 
• On medium heat butter skillet and add one tortilla 
• Immediately top tortilla with chicken, peppers, onion, and cheese 
• Lightly butter the top of another tortilla and place it over the mixture 
• Flip once the tortilla has lightly browned (~2 minutes) 
• Cook for another ~2 minutes (until lightly browned) and remove from heat 
• Repeat process until ingredients are gone 
• Serve with salsa, guacamole, sour cream, or whatever you like. Enjoy!  

Makes ~4 servings. 

Ingredients:

• 1 whole wheat tortilla 
• About 2.5 - 5.0 oz of chicken (about 1/2 to 1 small can of chicken or 1 small chicken breast), diced or shredded 
• 1/2 bell pepper, sliced 
• 1 handful of spinach 
• Shredded cheese of choice  
• Sauce à suggestions include ranch, salsa, barbeque, hot sauce, or hummus 

Instructions:

• Cook chicken or drain can 
• Place 1 whole wheat tortilla on a plate and microwave for about 10 seconds to warm it up 
• Load up the tortilla with chicken, bell pepper slices, spinach, cheese, and a “sauce” of your choosing!  
• Wrap edges of tortilla to contain food  
• If you prefer you wraps warm, put it in the oven for about 5 - 10 minutes at 350 degrees F 
• Enjoy! 
• Don’t be afraid to mix it up with different spices, seasonings, and sauces 

Makes 1 serving. 

Ingredients:

• 8 ounces of pasta (1/2 box) 
• 1 can of chickpeas 
• 1 bell pepper, diced 
• 1.5 cups of spinach or kale  
• 1.5 T olive oil 
• Basil 
• Salt 
• Pepper 
• Olive Oil 
• Parmesan Cheese  

Instructions:

• Cook pasta according to package instructions 
• Heat 1 T oil in a medium sized skillet and sauté chickpeas and bell pepper over medium heat for about 8 minutes  
• Add spinach or kale at the end and sauté for one more minute, then remove from heat 
• Drain pasta and add chickpeas, bell pepper, and spinach/kale  
• Top with dried/fresh basil, salt, and pepper to taste 
• Add 1/2 tablespoon of olive oil and 1/4 cup parmesan cheese 
• Mix well and enjoy! 

Makes ~4 servings.  

Ingredients:

• 1 pound ground beef  
• 1 can kidney beans  
• 1 can pinto beans 
• 1 can of tomato sauce 
• 1 can of diced tomatoes  
• 1 yellow onion, diced 
• 2 carrots, peeled and chopped 
• 1 green bell pepper, chopped 

Instructions:

• Cook ground beef and onion in a skillet until ground beef is no longer pink. Drain excess liquid. 
• Combine all ingredients in a large pot and bring to a boil. Let it simmer for an additional 45 minutes and then remove from heat 
• Enjoy on its own or top with cheese, top with crackers, or enjoy with a side of bread or salad.  

Makes 6-8 servings. 

Ingredients: 

• 1 cup Pancake Mix 
• 1/2 cup applesauce (regular or cinnamon) 
• 1 tsp cinnamon  
• 1 Apple, diced (optional) 
• 1 tbsp Honey (optional) 

Instructions:

• **Different pancake mixes have different instructions. Make sure to follow your instructions to get best results. Add about 1/3 - 1/2 cup of applesauce for every 1 cup of pancake mix. The applesauce adds liquid so you may need to decrease the amount of liquid you add to make sure the batter doesn’t get too runny. Below is what I did: 
• Add 1 cup pancake mix to a bowl 
• Add about 1/2 cup applesauce 
• Add 1 tsp cinnamon (can add more to get a stronger flavor) 
• Add 1/2 cup of water  
• Spray a skillet with nonstick cooking spray and cook the pancakes until golden-brown  
• Top pancakes with whatever you like! I did diced apples, a drizzle of honey, and extra cinnamon 

Makes 2 servings. 

Ingredients:

• 1 can of corn 
• 1 can of black beans 
• 1 can of diced tomatoes 
• 1 tsp cumin 
• 1/4 tsp black pepper 
• 1 tsp Italian seasoning 

Instructions:

• Drain and rinse black beans and put them in a medium bowl 
• Drain corn and add to the bowl 
• Drain the diced tomatoes and add to the bowl 
• Top with cumin, Italian seasoning, and black pepper. Can add more seasonings as desired. 
• Mix it all together and enjoy with tortilla chips! 

Instructions:

• Build your base. Start with 1/2 cup of oats, 1/2 cup of milk (any kind), and 1/2 cup of Greek yogurt. Mix. 
• Choose the add ins you want and mix them into your base until they are evenly distributed in the oats. 
• Put a top on your container (mason jars work great!) and put it in your fridge. Let it sit overnight or for at least 4 hours.  
• Once you are ready to eat the overnight oats add any additional toppings. Mix it all up and enjoy! 

Add in Suggestions:

Peanut butter, almond butter, cashew butter, Nutella, maple syrup, honey, cinnamon, brown sugar, strawberries, apples, bananas, blueberries, raspberries, lemon, peaches, chocolate chips, cocoa powder, vanilla, chia seeds, flax seed, coconut flakes 

Topping Suggestions:

Extra fruit, almonds, walnuts, granola 

**Add toppings right before consuming to add extra flavor and avoid them from getting soggy 

Example Combinations:

• Strawberries + raspberries + Nutella  
• Peanut Butter + banana + honey + cinnamon + chocolate chips + chia seeds 
• Blueberries + raspberries + lemon juice + chia seeds + granola  
• Almond butter + strawberries + banana + honey + almonds  
• Apple chunks + peanut butter + cinnamon + honey + chocolate chips 

Instructions:

• If using fresh potatoes wash and dice potatoes, drizzle in a small amount of oil, and roast in the oven on 375 degrees F until soft (~25 minutes). If using canned potatoes heat according to package directions. 
• Cook/prepare your extra protein option. 
• Select vegetables of your choosing and prepare them how you like. If you like your vegetables cooked, you can sauté them in the pan while you cook your eggs. Feel free to choose any of your favorite vegetables, the ones on this list are just suggestions. 
• Cook eggs in your preferred way. 
• Combine eggs, potatoes, vegetables, and extra protein in a bowl. Top with your favorite cheese.  
• Pick your seasonings/extra flavors and sprinkle them on to taste. Again, choose any combination you like! One example could be salt, pepper, and Italian seasoning. 
• Mix it all together and enjoy! 

Choose your eggs:

• Over Easy 
• Over Medium 
• Poached 
• Scrambled 
• Sunny Side Up 

Choose your extra protein:

• Bacon 
• Black Beans 
• Chicken 
• Chorizo 
• Ham 
• Sausage 
• Tofu 
• Turkey 

Choose your vegetables:

• Avocado 
• Bell Pepper 
• Green Onion 
• Jalapeño Peppers 
• Mushrooms 
• Spinach 
• Tomato 
• Yellow Onion 
• Zucchini

 Choose your cheese:

• Cheddar 
• Feta 
• Goat Cheese 
• Monterrey Jack 
• Mozzarella 
• Parmesan 

Choose your extra flavors:

• Basil 
• Black Pepper 
• Dill 
• Garlic Powder 
• Hot Sauce 
• Italian Seasoning 
• Salt 
• Onion Powder 
• Oregano 
• Parsley 
• Red Pepper Flakes 
• Thyme  

Be Yourself!

If there’s something you like that isn’t on here, don’t hesitate to try it out! There are so many possible combinations.

Instructions:

• Choose and prepare your carbohydrate base. 
• Choose and prepare the protein option(s) of your choice.  
• Choose and prepare your favorite vegetables. You can choose to cook them or leave them raw.  
• Mix it all together. 
• Top with your favorite sauce and any additional seasonings.  
• Enjoy! 

Choose your base:

• Brown Rice 
• Potatoes 
• Quinoa 
• Sweet Potatoes 
• White Rice 

Choose your protein:

• Black Beans 
• Chicken 
• Chickpeas 
• Ground Beef 
• Salmon 
• Shrimp 
• Tempeh 
• Tofu 

Choose your sauce:

• Greek Yogurt + Lemon Juice 
• Salad Dressings  
• Salsa 
• Soy Sauce  
• Teriyaki Sauce  
• Yum Yum Sauce 

Choose your vegetables:

• Avocado 
• Broccoli 
• Brussels Sprouts 
• Cabbage 
• Carrots 
• Cauliflower 
• Corn 
• Edamame  
• Green Beans 
• Kale 
• Mushrooms 
• Onions 
• Peas 
• Peppers 
• Red Cabbage 
• Spinach 
• Tomatoes 
• Zucchini 

Be Yourself! 

If there’s something you like that isn’t on here, don’t hesitate to try it out! There are so many possible combinations.

Ingredients:

• 2 tablespoons vegetable oil or coconut oil 
• 1 medium onion, sliced 
• 3 cloves garlic, minced 
• 1/4 teaspoon crushed red pepper flakes 
• 1–2 tablespoons curry powder 
• 1 teaspoon cumin 
• 1 (15 ounce) can crushed tomatoes 
• 1 (13.5 ounce) can coconut milk 
• 2 (15 ounce) cans chickpeas, drained and rinsed 
• Salt and pepper, to taste 
• Chopped fresh cilantro and lime wedges, for garnish (optional) 
• Naan bread and rice, to serve (optional) 

Instructions:

• In a large, heavy bottomed pot or high-walled pan, heat the oil over medium-low. Add the sliced onion, garlic, and crushed red pepper to the pot. Cook, stirring occasionally, until the onion is softened and deep golden, about 15 minutes. Add a tablespoon of water at a time if the onions get dry. 
• Increase the heat to medium. Add the curry powder and cumin and stir until toasted, about 1 minute. Add the crushed tomatoes and gently scrape the bottom of the pan with a wooden or rubber spoon to release the any browned spices or onions stuck to the bottom. 
• Pour in the coconut milk and add the chickpeas the pot. Stir and reduce to low heat. Let simmer until the sauce is thickened and the chickpeas are slightly softened, about 10 minutes, stirring occasionally. Season with salt and pepper to taste and adjust other seasonings as necessary. 
• Garnish with chopped cilantro and serve with lime wedges over basmati rice and/or with naan. 

Makes 6 servings. Recipe from Morgan at https://hostthetoast.com/easy-chickpea-curry/ 

Apple Pie Oatmeal:

Ingredients: Oats, applesauce, apple, walnuts, cinnamon, brown sugar

Instructions: 

• Cook 1/2 cup oats to reach a thick texture 
• Once the oats are cooked, mix in 1/4 cup apple sauce, 1/2 tablespoon brown sugar, and cinnamon to taste 
• Chop up an apple in small pieces and add about 1/2 small apple  
• Chop up walnuts into medium sized chunks and add about 2 tablespoons  
• Mix it all up and enjoy!  

Sweet Pear Oatmeal:

Ingredients: Oats, pears, walnuts, cinnamon, honey or maple syrup 

Instructions:

• Cook 1/2 cup oats to reach desired texture 
• Cut about 1/4 cup pears into medium sized pieces and add to oatmeal 
• Chop up walnuts into medium sized chunks and add about 2 tablespoons 
• Top with cinnamon and honey/maple syrup to taste 
• Mix it all up and enjoy! 

Chocolate Chip-Peanut Butter Banana Oatmeal: 

Ingredients: Oats, banana, peanut butter, cinnamon, honey, chocolate chips

Instructions:

• Cook 1/2 cup oats to reach desired texture (suggested runny because peanut butter will thicken it) 
• Mix 1 tablespoon of peanut butter to cooked oats 
• Mash 1/2 large banana and mix into oats  
• Add cinnamon and honey to taste and mix 
• Slice other 1/2 of banana and add to the oatmeal along with 1 tablespoon of chocolate chips 
• Mix it all up and enjoy!  

Ingredients:

• 1 can of sliced potatoes (15 oz)  
• 2 hard boiled eggs, sliced 
• 1 cup of celery (about 2 stalks), diced 
• 1 cup of broccoli (about one small head of broccoli), chopped in small pieces  
• 1/2 tablespoon dill 
• 1/2 tablespoon dried parsley 
• 1 tablespoon Dijon mustard 
• 1 tablespoon lemon juice 

Instructions:

• Cook potatoes according to package directions 
• Hard boil 2 eggs (one method is to put eggs in water, bring water to a boil, allow them to boil for 12 minutes and then drain the water and rinse eggs with cool water). Peel and slice hard boiled eggs.  
• Add all ingredients and seasonings into a large bowl and mix until all seasonings are evenly dispersed.  
• Enjoy!  

Ingredients:

• 1.5 tablespoons of corn 
• 1.5 tablespoons of black beans 
• 2 tablespoons of diced tomatoes 
• 1/2 cup uncooked rice 
• About 4 oz chicken (~one small chicken breast), diced or shredded 
• Italian seasoning & cumin  
• Yum yum sauce 

Instructions:

• Cook rice according to package directions 
• Cook chicken (or drain if canned) 
• Put corn, black beans, tomatoes, and chicken (if not warm) into a bowl and microwave until warm 
• Mix ingredients together in a bowl 
• Add Italian seasoning and cumin to taste 
• Make homemade yum yum sauce by using one tablespoon of mayo and mixing in paprika to taste. Add yum yum sauce & mix it all together. Enjoy!  

Makes 1 serving. 

Ingredients:

• 1 pound ground beef 
• 1 can sloppy Joe sauce  
• 1 package of hamburger buns (optional) 
• 2 carrots, shredded (optional) 
• 1 green bell pepper, diced (optional) 
• 1 small onion, diced (optional) 
• Pickle chips (optional) 

Instructions:

• Cook ground beef in a skillet. After cooking for 3-4 minutes add carrots, onion, and bell pepper. Cook until hamburger is no longer pink. Drain.  
• Add 1 can of sloppy joe sauce. 
• Lightly toast a hamburger bun and then fill with sloppy joe. If you choose, top with pickle chips.  
• Grab a napkin and enjoy!  

Ingredients:

• I box of spaghetti (16 oz) 
• 1 pound of ground beef  
• 2 cans of diced tomatoes (15 oz) 
• 1 can of stewed tomatoes (15 oz) 
• 1 can of tomato sauce (15 oz) 
• 2 teaspoons minced garlic OR about 1/2 teaspoon garlic powder 
• Black pepper to taste 
• 1 teaspoon oregano (optional) 
• 1 teaspoon parsley (optional) 
• 1 teaspoon basil (optional) 
• 1 green bell pepper, diced (optional) 
• 1 medium yellow onion, diced (optional) 
• 1 cup steamed broccoli (optional) 
• Parmesan cheese (optional)  

Instructions:

• Cook ground beef in a large skillet until no longer pink. If including peppers and onions, cook those with it. Drain excess liquid. 
• Mix in diced tomatoes, stewed tomatoes, tomato sauce, and seasonings. Stir until combined. Let simmer on low heat for an additional 15 minutes.  
• Cook spaghetti according to package directions. 
• Top spaghetti with meat sauce, and if you choose, steamed broccoli and cheese.  
• Enjoy!  

Makes ~8 servings. 

Ingredients:

• 1 tablespoon butter 
• 4 cloves garlic - finely chopped 
• 1 inch ginger - finely chopped 
• 1 - 3 green or red chilies of choice 
• 1 teaspoon curry powder or chaat masala 
• 1/2 teaspoon chili powder 
• 1 x 326g tin sweetcorn 
• Salt and pepper to taste 
• 3 tablespoons finely chopped fresh coriander

Instructions:

•  Melt the butter over medium high heat and then pour in the garlic, ginger and chopped chilies. 
• Fry for about a minute until the garlic become soft. 
• Add the curry powder or chaat masala along with the chili powder and fry for a further 30 seconds or so. 
• Now add the sweet corn and stir it around in the butter mixture until it is heated through. 
• Season with salt and pepper to taste. 
• Serve garnished with the fresh coriander. 

Makes 2-4 servings. Recipe from Dan Toombs https://greatcurryrecipes.net/2016/11/29/spicy-indian-sweetcorn/ 

Ingredients: 

• 8 oz pasta or egg noodle of your choosing (about 1/2 box) 
• 1 can of cream of mushroom soup (10.5 oz) 
• 1 can of tuna (5 oz)  
• 1/2 cup frozen peas  
• About 1/2 cup shredded cheese of your choosing – shredded cheddar is recommended

Instructions:

• Cook and drain pasta according to directions on package 
• Add cream of mushroom soup, tuna, and peas to the pasta and mix 
• Put pasta mixture into a baking dish and top with a thin layer of shredded cheese  
• Bake for about 15-20 minutes (until warm) at 375 degrees F  
• Take it out of the oven and enjoy! 

Makes 4 servings. 

Ingredients:

• 1 can of tuna (5 oz) 
• 2 hard boiled eggs, peeled and sliced 
• 3 dill pickle spears OR 2 stalks of celery, diced 
• 2 tablespoons of mayonnaise  
• Black pepper to taste  

Instructions:

• Drain tuna and put in a medium sized bowl 
• Add all other ingredients to the bowl and mix!  
• Can be enjoyed with crackers, on a piece of toast, or anyway you like! 

Makes 2-3 servings. 

Try to choose snacks with more than one food group. For example, something with protein and carbohydrates, protein and healthy fats, or carbohydrates and healthy fats.  Try to sneak fruits and vegetables into your snacks when you can and remember to mix up your snacks and try new foods and combinations!  Some examples are included below:

• Naked juice + jerky 
• Peanut butter crackers + milk 
• Almonds + pretzels 
• Popcorn + peanuts 
• Mandarin oranges + granola bar 
• Peach slices + mixed nuts  

• Apple + Dip- Mix vanilla Greek yogurt with some peanut butter and chocolate chips. Slice your apple, dip it in the yogurt mixture, and enjoy!  
• Apple Nachos à Slice your apple and spread it out on a plate. In a small bowl melt a tablespoon of peanut butter. Drizzle the peanut butter over your apples and top with a sprinkle of chocolate chips, cinnamon, and honey.  
• Frozen chocolate banana- Melt chocolate in a bowl (avoid burning by melting in small increments and stirring in between). Slice your banana and stick popsicle sticks or tooth picks in the middle of each slice. Dip your banana slices in the chocolate until covered. You can sprinkle peanuts on top of the chocolate if you choose. Place bananas on a pan covered with wax paper and put in the freezer. Let freeze for at least 2 hours. Enjoy!  
• Power Balls- Use oats as a base for a tasty treat. There are plenty of different combinations to explore but one recipe is to mix old fashioned oats, Nutella, chocolate chips, and chia seeds in a bowl. Once combined form the mixture into about 1 inch balls. Refrigerate and enjoy!  
• Parfait- Mix vanilla Greek yogurt with your favorite berries and granola. If you are looking for something a little extra sweet you can mix in some peanut butter, chocolate chips, or honey as well. Enjoy!  
• Frozen Yogurt Bites-  Cut your favorite berries into small chunks. Mix your berries in a bowl with your favorite yogurt. Place in lined cupcake tins and put in freezer until frozen through (will take a few hours). You can mix it up by changing the yogurt/fruit used, mixing in peanut butter, mixing in coconut, adding chocolate chips, adding chia seeds, or adding granola. Don’t be afraid to experiment and have fun!  

• Use a reusable water bottle- Make a habit of carrying this with you so you can sip on water throughout the day
• Add flavor- Try adding some fresh fruit or lemon/lime juice
• Set phone reminders- Setting a reminder or two on your phone to tell you to drink water can go a long way
• Eat foods with high water content- Fruits, vegetables, and smoothies are great ways to increase hydration without realizing it
• Track your hydration- Tracking your water intake through an app on your phone can be a fun way to hold yourself accountable for your hydration
• Drink water with your meals- Make sure to always have a glass of water with you as you eat. This is an easy way to guarantee you are drinking water at least 3 times a day. 
• Mayo Clinic recommends for men to have a daily fluid intake of 15.5 cups (3.7 L) and for women to have 11.5 cups (2.7 L). Your need will increase your hydration if you live in a particularly warm area or if you exercise/sweat that day. 

• Sneak vegetables into sauces- Vegetables can easily be added into pasta sauces or sloppy joe sauces, and you likely won’t even notice. Easy vegetables to sneak into these dishes include shredded carrots, onion, bell pepper, tomatoes, and zucchini. 
• Mix veggies into your eggs- Egg scrambles or omelets are great ways to include vegetables as a part of your main dish. Great vegetables to eat with eggs include potatoes, peppers, tomatoes, mushrooms, onion, and more. 
• Add vegetables to your soups and chilis- Soups and chilis are a great way to increase your vegetables without you noticing. Feel free to get creative with any vegetables you may have laying around. 
• Add fruit toppings- Fruit can be a great topping to lots of different meals and snacks. Examples include yogurt, oatmeal, pancakes, waffles, and French toast! 
• Smoothies- Smoothies are a great way to get in both fruits and vegetables. Don’t be afraid to add a vegetable to your favorite smoothie flavor. For example, adding spinach to your smoothie won’t add any different flavor, it will simply turn it green J 
• Try grilling- Grilling your vegetables is a great way to mix up flavor and texture. Examples of good vegetables to grill include corn on the cob, bell peppers, mushrooms, zucchini, cabbage, squash, and many more!  
• Mix them into your baked goods- There are a surprisingly large number of fruits and vegetables than can be mixed into your baked goods and actually make them taste better. Try making banana bread, zucchini bread, or apple/carrot muffins.