Veggie Hash Recipe: Nutrition Hack to Level-up your Veggie Intake

Best Nutrition and Wellness Hack for Busy People and Picky Eaters! Finally, a convenience food that is actually good for us!!!

Maintaining a diverse gut microbiome is essential for supporting overall health, and one of the best ways to achieve this is by consuming a wide variety of fruits and vegetables. Research shows that the microbiome found in different plant foods positively influences the diversity of gut bacteria, which is linked to improved digestion, immune function, and even mental well-being. This recipe offers a simple way to prep and freeze veggies, making it easier to boost your vegetable intake and support a healthy gut.

I wish I'd thought of this nutrition hack years ago!

The core concept here is to create a puree that can be frozen in small portions and easily added to future meals.

Veggie Hash: Nutrition Hack to Level-Up Your Veggie Intake

Tools you'll need:

• Vegetable Scrub Brush

• Food Processor

• Bowls

• Freezer bags

• Silicone Ice Cube Tray (optional)

  
  

Ingredients: Mild Flavor Version

Gather a wide variety (aim for 10-20 types) of fresh organic herbs and vegetables with mild flavors. Include all your favorites. Here are a few suggestions to get you started:

• Zucchini

• Yellow Squash

• Yellow, Red, & Orange Bell Peppers

• Spinach

• Carrots

• Cauliflower

• Fresh Herbs: Parsley & Basil

Ingredients: Bold Flavor Version

Gather stronger flavor produce that you will add to the second half of the puree. Include all your favorites. Here are a few suggestions to get you started:

• Onion

• Kale

• Beets

• Radish

• Turnip

• Parsnip

• Broccoli

• Cabbage

• Brussels

• Fresh Herbs: oregano, cilantro, garlic, nettles, mint, dill, ginger root, turmeric root

Directions

1. Gather and clean raw produce with a vegetable brush.

2. You can peel tough skins but keep edible skins to retain their nutrients.

3. Chop veggies into a size that will fit in your food processor.

4. Beginning with milder flavor produce, pulse produce in a food processor and transfer to a large bowl.

5. The stronger-flavored pureed produce should be set aside in a separate bowl.

6. Package portions of mild flavored puree and label it as 'Mild Veggie Hash.'

   • I like to use freezer bags and stack them flat in the freezer. When I want to add hash to a recipe, I can easily break off some of the frozen hash and let it defrost or drop directly into soups or smoothies.

   • You can also freeze the puree in ice cube trays and transfer to a larger bag for pre-measured ingredients.

7. Mix the remaining ingredients together, package, and freeze with the label "Bold Veggie Hash."

Suggestions for use:

Soups, Burgers, Meatloaf, Stews, Omelettes, Smoothies...

This stash of frozen goodness opens up a world of convenience possibilities!