If you’re looking to increase your vegetable intake but aren’t sure where to start, we’ve got you covered. In this article, we’ll explore practical ways on how to easily add more vegetables to your diet, making healthy eating a breeze.
Tips On How To Add More Vegetables To Your Diet
Incorporating a variety of vegetables into your daily diet is a sure-fire way to enhance your overall health and well-being. Here are some tips, ideas and hacks to get you to not only eat them, but to look forward to consuming them.
- Begin with Small Changes
Introducing vegetables into your diet doesn’t have to be overwhelming. Start by making small changes, such as adding a side salad or a handful of baby carrots to your meals.
Gradually increase the portion sizes and variety of vegetables as your taste buds adjust.
- Use Spices and Sauces
We must be honest, some vegetables taste…. well…yuck. So, you can hide the taste with herbs, spices and sauces, so you will eat veggies more often.
Use spices, flavors and herbs like, chili flakes, curry powder, pepper, cumin, ginger, garlic and paprika for some extra flavor. As an example, add cinnamon and pepper on pumpkin.
My personal favorite is adding a teaspoon of whole grain mustard seeds to some steamed broccoli and carrots.
Another favorite is to add some lemon juice and jalapeno peppers to bring some extra taste and zest to salads and vegetables.
Low fat mayonnaise, and balsamic vinegar also go well with salads.
You don’t just have to use just spices though, you can use foods like cheese, or a light sprinkle of Parmesan cheese on vegetables like cauliflower.
Gravies and sauces can really take the foods from plain to yummy. Just be careful of the extra calories from the sauces.
Variety is the spice of life when it comes to veggies, so add some spice to spice it up.
For some spice ideas, visit – A List of Herbs and Spices for Cooking
- Get Creative with Salads
Salads are a versatile canvas for incorporating a rainbow of vegetables. Experiment with different combinations, textures, and flavors. Add leafy greens, cherry tomatoes, cucumbers, bell peppers, carrots, radishes, or avocados.
Sprinkle on some nuts, seeds, or crumbled cheese for added crunch and taste.
- Start Your Day With Veggies
Include vegetables in your breakfast by adding them to omelets, scrambled eggs, or breakfast burritos.
You might include a variety of diced vegetables like; onions, bell peppers, mushrooms, tomatoes, and spinach.
You might be interested in this article as well – High Protein Breakfasts
- Power Up Your Smoothies
Smoothies offer a fantastic opportunity to sneak in extra servings of vegetables. Blend leafy greens like spinach or kale with your favorite fruits, yogurt, and a liquid base such as almond milk or coconut water.
The sweetness of the fruits masks the taste of the greens, making it a delicious and nutritious option. Keep an eye on the total calories, as the extra ingredients in fruit smoothies can really add up.
- Make Veggies the Star of Stir-Fries
Stir-fries are quick, easy, and perfect for incorporating a variety of vegetables into your meals.
Toss broccoli florets, snap peas, carrots, mushrooms, bell peppers, and other colorful veggies into a hot pan with some olive oil and your choice of seasoning or sauce.
Serve over a bed of brown rice, quinoa, or cauliflower rice or veggie noodles for a complete meal.
- Embrace Veggie Noodles
Swap out traditional pasta with vegetable noodles for a lighter and more nutrient-dense option.
Spiralize zucchini, sweet potatoes, or carrots to create veggie noodles. Top them with your favorite sauce or stir-fry them with other veggies.
If you are not sure about this one, try it first with half veggies noodle and the other half real pasta.
- Blend Veggies into Sauces
Transform classic sauces into vegetable-packed wonders.
Puree cooked cauliflower, butternut squash, or roasted red peppers and mix them into your pasta sauce or homemade pesto. The result is a rich, flavorful sauce with added nutrients and a vibrant hue.
- Roast Your Way to Veggie Delight
Roasting vegetables brings out their natural sweetness and creates a delightful, caramelized flavor.
Toss vegetables like Brussels sprouts, cauliflower, eggplant, or asparagus with olive oil, salt, and spices of your choice. Roast them in the oven until tender and slightly charred for a scrumptious side dish.
- Stuff Your Meals with Veggies
Transform your favorite dishes by incorporating vegetables into the fillings.
Add finely chopped mushrooms, spinach, or bell peppers to omelets, frittatas, quesadillas, wraps, sandwiches, or even stuffed peppers. The added vegetables not only boost the nutritional value but also add color and texture to your meals.
This is also a great way to reduce the total calories of the meals if you are on a calorie reduced diet. See also – Low Calorie Foods
- Make Veggie-Based Soups
Soups are a comforting and versatile way to incorporate vegetables. Prepare hearty vegetable-based soups using ingredients like tomatoes, carrots, celery, onions, and leafy greens. Puree them for a smooth consistency or leave them chunky for added texture.
Add herbs and spices to create exciting flavor profiles.
Experiment with vegetable-based soups like butternut squash soup or creamy cauliflower soup for a comforting and nutritious meal.
Or a quick tip is to use chicken noodle soup pack/satchel as the base, throw in some veggies (frozen is fine) and simmer.
Tip – Make extra to have for another night and save time. For more information on meal preparation and planning, click on – How To Meal Prep
- Prepare Veggie Snacks
Swap out processed snacks for fresh vegetable snacks.
Slice cucumbers, carrots, bell peppers, or celery into sticks and pair them with hummus, or guacamole. These crunchy and nutritious snacks are perfect for curbing cravings and boosting your veggie intake.
Prepare crunchy vegetable sticks (carrots, celery, bell peppers) paired with healthy dips like Greek yogurt-based dips, dressings, or salsa.
See also – Snacks Under 100 Calories
- Bulk Up Stews and Casseroles
Add a variety of vegetables like carrots, celery, bell peppers, and leafy greens to your stews for added flavor and nutrition. This is a great way to add more veggies.
For a lower calorie version stew, but high protein, try some fish, grains, legumes or venison in the stews.
Incorporate veggies into casseroles and lasagnas: Add layers of zucchini, eggplant, or spinach to your favorite dishes.
- Load up your Sandwiches and Wraps
Pile on lettuce, tomatoes, cucumbers, sprouts, and other veggies to add crunch and freshness to your sandwiches and wraps.
- Grill It!
Toss vegetables like broccoli, cauliflower, asparagus, Brussels sprouts, or eggplant with olive oil, salt, and pepper, then roast them in the oven or grill for a delicious side dish.
- Make Vegetable-Based Dips and Spreads
Prepare healthy dips and spreads using vegetables like hummus (made from chickpeas), guacamole (avocado-based), or roasted red pepper dip.
- Try Vegetable-Based Sauces
Replace traditional pasta sauces with vegetable-based options like tomato sauce, pesto (made with basil or spinach), or roasted vegetable sauces.
Ideal to go on your veggie pasta noodles.
- Pizza Anyone?
Load your pizza with an array of vegetables such as spinach, onions, bell peppers, and cherry tomatoes.
Try the cauliflower pizza base with some olives and baked pumpkin and mushrooms slices on it.
- Experiment with Vegetable-Based Side Dishes
Explore different vegetable side dishes like cauliflower rice, mashed cauliflower, mashed pumpkin, roasted root vegetables, or sautéed green beans.
- Plan Your Meals
Trying to fit healthy vegetable meals into the week won’t happen by accident, so plan your meals in advance.
A meal prep day will help cook some meals for the week, which is ideal for busy families.
- Meatless Meals
Along with organizing your meals, plan meatless meals. Dedicate a day or two each week to vegetarian or vegan meals, utilizing a wide variety of vegetables, legumes, and grains.
There are some meatless options in these articles – High Protein Foods To Buy
Best High Protein Foods At Trader Joe’s To Buy
- Veggie Wraps and Rolls
Swap traditional tortillas or bread with large lettuce leaves, or collard greens to create delicious wraps. Or try rolls filled with colorful veggies and your choice of protein.
- Vegetable Fries
Make your own crispy vegetable fries and chips by thinly slicing vegetables such as kale, beetroot, sweet potatoes, or zucchini, and baking them in the oven until crispy.
See this recipe – Sweet Potato Fries
- Taco Tuesday!
Add vegetable toppings to your tacos by topping them with shredded lettuce, diced tomatoes, mushrooms, sliced radishes, or pickled onions.
- Veggie-Filled Frittatas
Whip up a vegetable-filled frittata by combining beaten eggs with sautéed vegetables such as spinach, onions, mushrooms, and bell peppers, then baking until set.
- Veggie-Packed Sushi Rolls
Try making homemade sushi rolls using seaweed wrappers, sushi rice, and an assortment of julienned vegetables like carrots, cucumber, avocado, and bell peppers.
- Kebabs
Skewer an array of vegetables such as cherry tomatoes, zucchini, mushrooms, onions, and bell peppers, then grill or roast them for a tasty and colorful side dish.
- Stuffed Bell Peppers
Hollow out large mushroom caps or bell peppers and stuff them with a mixture of sautéed vegetables, breadcrumbs, and cheese, then bake until the filling is golden.
- Veggie-Packed Grain Bowls
Build hearty grain bowls by combining cooked grains like quinoa or brown rice with a variety of roasted or steamed vegetables, legumes, and a flavorful dressing.
- Frozen Vegetables
Life gets hectic and sometimes the fridge might not have as many vegetables on hand as we like, so stock up on the frozen bags of vegetables.
We can’t eat the veggies if we don’t have them, so have a couple of frozen bags on standby in the freezer, something like broccoli, cauliflower, and carrots. Or peas, beans and carrots for emergency meals.
Conclusion
Adding more vegetables to your diet doesn’t have to be complicated or dull. With a little creativity and some simple tweaks to your meals, you can learn how to easily add more vegetables to your diet in your daily routine.
From refreshing salads and veggie-packed stir-fries to sneaky smoothies and roasted delights, there are endless ways to enjoy the benefits of vegetables.
Start small, experiment with flavors, and make it a habit to explore new vegetables regularly.
Plan your meals. Your body will thank you for the nourishment, and your taste buds will appreciate the exciting flavors that vegetables bring to your plate.
Extra Resources And Reading
20 Healthy Foods To Buy At Trader Joe’s
The Best Fruits and Veg to Buy at Trader Joe’s
