© 2020 The Goods Wholefoods

  • The Goods Wholefoods

5 ways to eat more veg in Winter + a super easy soup recipe




Not feeling particularly inspired to chow down on some salad in the colder months? Don't worry - we got you. We get it, it can totally be a challenge to keep the veg intake at all time highs during the colder months. So we're here with some tips & tricks to make sure you're not missing out on the good stuff while it's freezing out there.


1. Add grated zucchini & carrot as a base to.....EVERYTHING.

Legit, serious about this one. If you're making anything hot that involves starting the recipe off by sautéing an onion, then there most probably is room for grated zucchini & carrot. Add them just after the onion has started cooking, then sauté it all together until the zucchini & carrot are beginning to get some colour & have shrunk in size. Then add the rest of your ingredients for your dish. And there you go - you've just added veggies in and you won't even notice them, in fact they'll probably add to your dish. Some recipes I use this for: bolognese, curry, dahl, mince burrito mix, all stews. Bonus points, if you add other types of veg in as well - grated broccoli, cauliflower, celery etc etc


2. Wrap it up!

Get a wrap, add all the salads of your choosing, maybe throw some hummus & fetta in there, & then wrap it up & toast it. Voila! Still getting those veg in, just encased in a delicious warm wrap.


3. Opt for "heartier" veggies & team with grains

What I mean by this is take advantage of the beautiful in season veggies that are out right now. I'm talking cauliflower, pumpkin, sweet potato, broccoli - just to name a few. I tend to stick with these as I find that they're more satiating in the colder months. They're also super easy to prepare, I normally just chop, drizzle with olive oil, salt, pepper & bake in the oven on 180 degrees until they start going crispy on the outside. Then, once the veggies are prepared, team with some grains or seeds - rice, pasta, quinoa etc, for a full blown winter salad that can also be served warm - happy!


4. Pack em' into snacks

Pack those veggies into various delicious snacks.

  • Mini vegetable frittatas are super easy to make & you can use all those end of week left over veg

  • Pack some greens into your morning or midday smoothie

  • Make some delicious dips with veggies - like... spinach & cashew hummus or beetroot dip & then just serve with veg sticks as well!


5. Make some soup

Nothing better than a big bowl of piping hot soup on a cold winters day. And there is nothing better (and easier) than making your own. You pack it with as many veg as you please and its super convenient because you can freeze leftovers & have for lunches, plus you're getting loads of veg in one sitting. This is one of my quick easy go to soups: 1 red onion, 1/2 butternut pumpkin, 1 red capsicum, 1 zucchini, 4 garlic cloves, 1/2 sweet potato, 1 tbs paprika, 1 tbs oregano, olive oil, salt & pepper, approximately 2 litres water. Chop all the veg up, add to a baking tray, coat with spices, a good amount of olive oil & season. Bake in oven on 180 degrees, until the veggies start to get a little crispy on the edges. Put in a big pot, add water, boil, then blend (I use a stick blender), taste & see if it needs more seasoning & thats it! Serve with a big dollop of greek yoghurt & some crusty sourdough.


Would love to know what you do to keep up the veg intake during the colder months, hit me up in the comments!


K x