Welcome to Forkcast—a weekly meal-planning publication with 5 recipes for the week forward, plus a useful grocery listing and useful suggestions. This week’s is curated by Nancy Zapata, who’s all about fast, family-friendly meals full of hidden veg.

I purchase on Saturday and prep on Sunday. My kiddos select their favourite veggies—and generally new ones—once we grocery store. It’s a unbelievable technique to give my children company and who is aware of? That vegetable could possibly be their new favourite. These secretly veggie packed dishes are nice for incorporating extra nutritionally dense meals into my household’s routine. They’re nice for my choosy eaters too. I discover that if I can get two out of three gadgets eaten off the plate (one out of three on a tough week), then dinner was a hit.

These dishes are loaded with vitamins (and taste) however nonetheless picky-eater permitted.

Breakfast: Home made Carrot Cake Granola

Lunch 1: Vegetable Stir Fry

Dinner 1: Vegetable Chow Mein

Dinner 2: Fried Rice

Dessert: Carrot Cake Granola Parfait

Produce

• 2 crimson bell pepper

• 1 yellow bell pepper

• 2 medium yellow onions

• 1 head of garlic

• 1 small knob contemporary ginger

• 1 head of cabbage

• 1 bunch inexperienced onion

• 1 bunch of carrots

• 1 head of broccoli

• 1 zucchini

Dairy & Eggs

• 3 eggs

• 1-8oz container Plain Greek yogurt

Frozen

• ¼ cup inexperienced peas

• ¼ cup yellow corn

Pantry

• 3 cups quaint rolled oats

• 1 cup pecans

• 1 cup walnuts

• 1 cup puffed millet

• ¾ cup honey

• ½ cup raisins

• 1 cup shredded coconut flakes

• 2-6oz packages of chow mein noodles

• 4 cups jasmine rice

• 5 ounces soy sauce

• 1 tablespoon Oyster sauce

• 1 tablespoon rice vinegar

1. Additional Noodles

I like so as to add additional noodles to the vegetable chow mein dish to have leftovers, both contemporary out of the pan or straight out of the fridge.

2. Straightforward Swaps

Stir-fry is nice as a result of the veggie choices are versatile—in case you’re trying to clear out your veggie bin, stir fry for the win.

3. Get the Greatest Fried Rice

When making the entrée fried rice, day-old, cooked rice works greatest to keep away from a mushy fried rice.

4. Double up on Sauce

Most of my family favors sauce, so I prefer to double and triple my sauces to have additional available.

5. The best way to get crisp granola

Ensure that to get the moisture out of the shredded zucchini earlier than baking the granola. And if you’d like some contemporary veggie crunch, add in freshly shredded carrots to your parfait.