Some of us need a little help squeezing in those recommended daily servings of fruits and vegetables. Just in case you are unaware as to what that amount is, Health Canada recommends 7-8 daily servings for females aged 14-50 and 8-10 servings for males aged 14-50. If you are now scrambling to count up the fruits and veggies you’ve eaten today, chances are you’re a little short of the mark. And no, that piece of lettuce on your bacon cheeseburger doesn’t count as a serving of vegetables. FYI, check out what a full serving is here.
Not everyone is used to eating baked goods with flecks of green in them. Baked treats involving fruits are pretty familiar, but some of the flavors you get by adding certain vegetables to your baking are unique and definitely delicious. You may be met with some wary gazes at first, but your friends will thank you later for introducing them to the absolute best way to get in their daily veggies. And if not, then keep these to yourself – let everyone else eat a salad while you help yourself to a slice of cake or a muffin (or a few, cause it’s healthy, right?).
1. Beets
Photo by Irina Chalaguina
You just can’t “beet” the health benefits of this sweet vegetable. Beets are known to help lower blood pressure, fight inflammation and are rich in fiber and valuable nutrients, like Vitamin C and potassium. Try these red beet and poppyseed muffins or this beet cake with chocolate.
2. Butternut Squash
Photo by Irina Chalaguina
This yummy gourd is low in fat and high in fiber. Mix in some cocoa, and you’ve got this marbled butternut squash bread.
3. Zucchini
Photo by Irina Chalaguina
Zucchini is low in calories and full of potassium and Vitamin A. Try this zucchini bread, or this gluten-free one.
4. Avocado
Photo by Irina Chalaguina
Avocados are an excellent source of healthy fats and vitamins. Their smooth texture makes them a great substitute for unhealthier ingredients, allowing them to be used as the base in pudding or icing. Try this vegan chocolate avocado cake.
5. Spinach
Photo by Irina Chalaguina
Spinach is packed full of Vitamins A, C and K, as well as magnesium and iron. These “Green Goddess” muffins beat a salad any day.
More of a fruit person? Try some of these recipes instead: