Every piece of advice that implores you to eat more vegetables probably reminds you of your mom and your early years. Your only positive thoughts on why you should eat more vegetables come from numerous episodes of ‘Popeye the sailor man.’
No matter. By now you already know the numerous health benefits that you can accrue when you eat more vegetables. They include improved energy (remember Popeye?), safe weight loss, and overall great health.
Here are 8 ways to take in more vegetables without sweating it:
1. Hash them out
Instead of your potato-heavy rations in you’re your usual recipes, go for more colorful vegetables like carrots, zucchini, and leeks. Put aside the peppers and onions and try out wilted greens like spinach, kales, and beet greens. You can mix them in cooked chopped cauliflower or broccoli, or even just grate in raw cabbage, kohlrabi, or raw sweet potato.
2. Start off with them
Starting off with whatever raw vegetables you may have in your kitchen is actually no different from making your typical toast and eggs breakfast. You can season with salt and pepper or even throw a poached egg on top of that bed of nutrients.
3. Bake them in
In case you don’t have a favorite bread recipe or vegetable muffin, you could try out the zucchini and sweet potato from Epicurious with walnuts for added omega-3s. Carrot muffins also get a significant boost from rolled oats, applesauce, and wheat flour. If baking is not your thing, just go and grab zucchini chocolate or carrot berry muffins.
4. Dip them in
Replace chips or pita when scooping up veggie dips with carrots, celery, bell papers, snap peas, jicama, or broccoli. You will eat more vegetables without realizing it.
5. Spread them on
Put aside the butter and put a sweet potato spread on your toast. Alternatively, you can mash up avocados and top your toast with monounsaturated fat, fiber, vitamin C, and potassium.
6. Blend them in
Desperate moms are more likely to try this trick so as to have their kids eat more vegetables. But it can also work for anyone. You can make a hearty vegetable puree that will go down smoothly with meatloaf, chicken parm, guacamole, meatballs, and even ravioli.
7. Drink them down
Alternatively, you can throw in your favorite nutritious vegetables into your blender and make your own smoothie recipe. Some greens such as kales, spinach, and arugula are hardly noticeable when blended in with sweet berries, grapes, or juices. They can make delightful smoothies that will help you eat more vegetables without as much as an effort.
8. Swap them in
You can begin with replacing some beef in your burger with mushrooms or chopped beets, which are rich in manganese, potassium, and folate. Consider making veggie nuts from carrot, potato, and corn. Alternatively, you can hit the stores for vegetable loaded burritos, burgers, pizzas, and other satisfying staples.
Vegetables may not be very accessible and are generally not the best tasting. However, we need to eat more vegetables to have a healthy and balanced diet. There are plenty more ways to get yourself to eat more vegetables and you will have to find what works for you. You may also try to put out a ‘no-meat’ day in your week where all your meals are made out of vegetables.
Let us in on some of your own tips and tricks in the comments section.