Ingredients

Yield: 24 meatballs

• 1 large egg, beaten

• 1 carrot, grated

• 1 red bell pepper, grated

• 2 cups fresh baby spinach, chopped

• ½ cup oatmeal

• ½ cup grated Parmesan cheese

• 1 tablespoon ground flaxseed

• 1 tablespoon wheat germ

• 1 teaspoon dried basil (or one tablespoon minced fresh)

• 1 teaspoon dried oregano

• ½ teaspoon garlic powder

• ½ teaspoon salt

• ¼ teaspoon freshly ground pepper

• 1 pound ground turkey breast

Method

1. Preheat oven to 400°F. Prepare a baking sheet (with cooking spray, foil or parchment paper).

2. Beat the egg in a large bowl. Add all other ingredients except for the turkey breast and mix well. Add the ground turkey breast and combine well (easiest to do this with clean hands).

3. Shape the mixture into balls and place on the prepared baking sheet. Bake until lightly browned, about 10 minutes.

4. Add the cooked meatballs to 1-2 jars pasta sauce of your choice and continue to cook until meatballs are cooked through. (I do this in a slow cooker, or on the stove top if in a hurry!)

Variations

Also great for the freezer! After baking, transfer the baking sheet to the freezer. When frozen, transfer the meatballs to a freezer zip-top storage bag and return to the freezer. When ready to eat, just add to a pan or slow cooker with the sauce and cook thoroughly.

Tip #2: Mix minced veggies into tomato sauce (to be used for pasta or pizza) or pureed veggies into cheese for mac & cheese or dip.

Try using carrots, red, orange or yellow bell peppers, baby spinach, or broccoli for tomato sauce and for cheese, try carrots, cauliflower or butternut squash.

Tip #3: Use herbs & spices.

Herbs (fresh or dried) and spices are like mini veggies that pack a powerful antioxidant punch, so use them to flavor recipes as much as possible.  You may even find you’re reaching for the salt shaker a little less too.

Tip #4: Add beans to just about anything!

Beans are a vegetable, and go with just about any cuisine.  Up the fiber & antioxidants by adding rinsed canned beans to salads, soups, wraps, & nachos, or in hummus, black bean dip or Italian white bean dip.  You won’t even miss the meat if you use them as a cheap, nutritious meat-replacer.  They’re even great in Black Bean Brownies!

Tip #5: Make breads, muffins, cookies or granola bars with fruits or veggies.

Try banana bread, zucchini muffins, blueberry muffins or even pineapple or carrot muffins.  Most recipes can be easily “tweaked” to add in grated fruits & veggies, and you’ll find they’re moister that way too.  For example, I like to make the Dark Chocolate Oatmeal Walnut Cookies with canned pureed pumpkin instead of butter (see variations at the bottom of the recipe).

Tip #6: Have fruits & veggies as snacks.

Use 100% fruit/veggie juice or Green Smoothies to make ice pops.  Make 100% fruit snacks (DIY Jell-O Jigglers) or fruit leather.  Looking for something savory?  Bake kale chips.  Kids hungry after school or before dinner?  Try putting a plate of fresh veggies + hummus in front of them & see what happens.

Tip #7: Make veggie frittatas or quiche.

Add mushrooms, peppers, zucchini, squash, spinach, tomato, or broccoli.  Have kale, spinach, Swiss chard or mustard greens? Try this easy Frittata with Fresh Greens, Caramelized Onions & Parmesan Cheese.

Tip #8: Add fruits or veggies to smoothies, pancakes or oatmeal.  

Using the Whole Grain Pancake Mix,  mix in bananas or other fruits, shredded carrots or zucchini or canned pureed pumpkin.

Tip #9: Feature fruits & veggies in a wrap or roll-up.  Try:

• Ham, cheese & pineapple

• Turkey, cheese & apple

• Peanut butter, apple &/or banana

• Hummus, carrots & cucumber

Tip #10:  Plan ahead to include veggies in your diet.

You’ve heard it before: the key to eating well is to plan ahead.  Wash & prep vegetables when you have the time so that you can quickly grab them for a snack or add them to last-minute meals.  Store them in your fridge where you can see them in all their glory.  Don’t leave them wilting in a bag in the back of the crisper drawer.

Bonus Tip: Want to eat a more plant-based diet, but aren’t sure where to start?  Try ONE new vegetable, fruit, grain, nut or seed every time you shop.

Some ideas contributed by Meghan Neary, DTR, who enjoys advocating for a healthy lifestyle to promote wellness & prevent long term disease.