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Keep Healthy by

Sneaking in the Veggies

The best thing you can do for your immune system is squeeze in vegetables! Veggies have endless vitamins and minerals that aid in all body functions, but especially help keep you from getting sick. If you are someone that dreads eating a big salad, use these tips to squeeze in just a few more vegetables a day. So many people think a healthy lifestyle is an all or nothing decision, but really it is about making small good decisions each day.

Ways to Sneak in More Veggies:

1. Drink them

Always add in leafy greens (spinach, kale, collar

ds, chard) to smoothies. You won't even taste them!

2. Throw in vegetables as toppings

Always ask for the extras at restaurants- lettuces, pickles, olives, pepperoncinis, garlic, mushrooms, etc. These all count as veggies!

3. Swap out your side dish.

Instead of bread, french fries, or chips on the side, ask for the vegetable of the day or a side salads

4. Use Vegetables instead of rice or noodles.

Cauliflower rice, broccoli rice, sweet potato noodles or zucchini noodles are great swaps for pasta or rice dishes

For a great recipe that has hidden veggies in it, check out these Broccoli Chicken Meatballs from the Savory Lotus


  • 1 pound ground chicken
  • 1 and 1/2 cups steamed broccoli, finely chopped
  • 1 egg, beaten
  • 1/3 cup cassava flour (like this)
  • 2 tbsp butter or ghee, melted
  • 1/2 tsp salt
  • 3/4 tsp garlic powder (like this)
  • pepper, to taste


  • Preheat oven to 400′ F. Line baking sheet with parchment paper OR place a cooling rack on top of baking sheet.
  • Combine all meatball ingredients in a large bowl until well incorporated.
  • Roll into about 28 small meatballs ( I use a small cookie scoop to get uniform balls) and place onto prepared baking sheet.
  • Bake for 18-20 minutes, until baked through and slightly golden.