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Ten Ways To Fiber Up Your Family’s Diet May 15, 2010

Posted by nrhatch in Food & Drink, Health & Wellness, Vegetarian Recipes.

We all know that we should eat more fruits and veggies . . . right?

But some of us (don’t look at me . . . you know who you are) have a nagging little voice inside that says, “But I don’t like veggies.”

Rather than choking down veggies and fruit, just because it’s what the doctor ordered, find ways to serve veggies and fruit in ways that you and your family find appealing:

1.  Put raw veggies (celery sticks, carrot sticks, or broccoli florets) on the table with a small bowl of hummus or bean dip.  Let people crunch and  munch while waiting for dinner and/or as a side during dinner.

2.  Saute onions and green peppers to add to spaghetti sauce or chili.

3.  Fiber up your lasagna with sautéed zucchini, shredded carrots, chopped broccoli, or sautéed spinach.  Even better, leave out the meat!  Add a package of chopped broccoli to your next batch of mac and cheese.

4.  Serve sliced apples, celery sticks, or bananas with a side of peanut butter.  Note:  If you’re allergic to peanuts, this tip is not for you.

5.  Make a fruit smoothie.  Toss banana chunks in the blender with strawberries, raspberries, or sliced peaches and some fresh OJ.  Whirl until smooth and creamy.  Or make a peach or strawberry milk shake with fresh fruit and low-fat frozen peach or strawberry yogurt.


6.  Serve fruit for dessert ~ put out a platter of strawberries, bananas, pineapple chunks, and grapes with small bowls of melted chocolate or caramel sauce.  Or just serve the fruit with a bowl of honey for dipping.

7.  Add sliced peaches, strawberries, or bananas to your cereal or pancakes in the morning.  Toss a few raisins into your oatmeal.

8.  Make your next Bloody or Virgin Mary with 6 ounces of V-8 juice, and a celery stick swizzle.  Go ahead . . . have two!  Every 12-ounce bottle of V8 100% Vegetable Juice contains 3 out of 5 of your daily vegetable requirements. 

9.  Shred a head of cabbage and a few carrots.  Toss with cole slaw dressing and refrigerate to let the flavors meld ~ a great high fiber side for your next cookout or picnic.

10.  Serve veggie tacos ~ saute diced onions, peppers, broccoli, corn, carrots, and celery in a pan (omitting the ground beef).  Add a packet of taco seasoning mix ~ following package directions.  Serve with shredded lettuce, chopped tomatoes, cheese, and taco sauce.

If none of these ideas work for you, play around with your own recipes ~ adding more veggies to soups, casseroles, and pasta dishes, while decreasing the amount of meat in each.

And remember . . . as the fiber in your diet goes up, the number on your scale generally heads in the other direction!


1. cindy - May 16, 2010

Good post Nancy, luckily we are a family who love veggies.

nrhatch - May 16, 2010

Me too!

I had a tough time stopping with 10 ideas. Instead of Chicken Curry . . . we have curried vegetables over saffron rice.

Instead of Shepherd’s Pie . . . we have Veggie Pie smothered in mashed taters.

Mmm . . .

2. Betsy Leon - May 16, 2010

We all love veggies as well, but I get tired of always cooking, I love all the quick easy suggestions.
I drink carrot juice, if 12 oz V8 is 3, what’s 8 oz of fresh juice, about 2 and I have 6 glasses a day, but the ideas are great for the non juice drinkers in the family.

nrhatch - May 16, 2010

Yes, you’re definitely meeting your quota of fruits and veggies!

Enjoyed our visit yesterday!

3. Joanne - May 16, 2010

The blender is the best kitchen tool to have in order to disguise veggies for the veggie-hater’s diet. I blend all the veggies that people normally hate to eat and pour them into my homemade meatless spaghetti sauce… Simmer and serve with favorite pasta, rice or bread — also homemade with pureed veggies… I haven’t heard any complaints yet…!

4. nrhatch - May 16, 2010

That’s an excellent suggestion, Joanne.

Agrigirl had a similar suggestion in her post today. I’ll go get the link and be right back.

Recipe for the Vitamix 5200 Good Morning Green Smoothie: http://agrigirl.wordpress.com/2010/05/16/early-morning-ritual/

Tammy McLeod - May 16, 2010

Thanks for the link Nancy! and great tips in your post. I may have to hijack some of these for a future article.

nrhatch - May 16, 2010

Please do. : )

5. Forks Over Knives | Spirit Lights The Way - September 23, 2013

[…] Vegetarian * Food, Inc. * The Age of Mis-Information * Great Nutrition Starts On Your Plate * 10 Ways to Fiber Up Your Diet * Food Matters ~ You Are What You Eat * Only A Fool Would Say […]

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