Boost the Veggies!

By: Tori Parsons, Dietetic Intern, Texas A&M University
Reviewed by: Katy Bowen, MS, RDN, LD, Director of Community Outreach, CHEF

Finding it difficult to reach the 6-9 recommended servings of fruits and vegetables a day? Vegetables are rich in the vitamins and minerals our bodies need to stay healthy! Try these delicious combinations to boost the amount of vegetables in your favorite meals.

Cauliflower with rice or mashed potatoes: Add cauliflower rice to your rice dishes or mashed cauliflower to your mashed potatoes (1:1 ratio) to lower the carb content while boosting nutrients. Did you know 1 cup of cauliflower contains 75% of your daily vitamin C? Definitely a plus during cold and flu season!

Mushrooms with ground beef and sausage: Adding finely chopped mushrooms to your ground meat while it cooks will double the amount in your pan. Mushrooms are less than $2 for a whole 8 oz. container making this a great way to stretch your dollar and get some added nutrition when eating meat.

Shredded carrots, zucchini in oatmeal: Not a fan of vegetables at breakfast? Try this simple idea! Add thinly shredded carrots or zucchini to your morning oatmeal or use in almost any baked good for extra vitamins and fiber.

Including these simple ideas in your meals are sure to increase your vegetable servings each day. For more ways to add vegetables to your meals, check out the recipes on or attend a CHEF cooking class near you!