Vegetables are rich in nutrients and antioxidants that are extremely important for your health.
However, not everyone finds it easy to eat their vegetables every day, and it can be challenging to prepare them in ways that are convenient and tasty.
Here are 17 creative ways to trick yourself into eating more vegetables.
17 ways to eat more vegetables
1. Blend into smoothies
Smoothies can include more than just your favorite fruit. They are great for including loads of green leafy vegetables that are easier to eat. You can add a handful of spinach to a smoothie that already contains fruit and ice or use frozen cauliflower chunks in place of ice. Smoothies are also incredibly versatile, and you can make a wide variety of combinations that are both delicious and nutritious.
2. Add to soups
Almost any vegetable can be added to a soup. Veggie-based soup is an excellent way to hide loads of vegetables in a warm, hearty meal. If you live with picky eaters, you can puree some or all of the veggies before adding them to the soup and no one will ever know.
3. Make veggie omelet
One of the easiest ways to add vegetables to your diet is to make vegetable omelets since eggs provide a nutritious base for many different types of veggies. Veggies also give a fantastic texture to omelets, especially when steamed or sauteed before being added so that they aren’t too crunchy or raw.
4. Add to sauces
Adding vegetables to sauces is an easy way to increase your veggie intake. You can chop up vegetables and boil them with your sauce. Vegetables add sweetness, flavor, and a wonderful texture to many kinds of sauces. For example, if you are making a marinara, you can add mushrooms, zucchini, bell peppers, carrots, or any other vegetable you like.
5. Use as pasta noodles
You can substitute spaghetti squash or spiralized zucchini for regular pasta, boosting the nutritional value of typically carb-heavy dishes and adding fiber, vitamins, and other nutrients.
6. Make a cauliflower pizza crust
Cauliflower has a wide range of uses and is very versatile. You can make cauliflower pizza crust to replace flour pizza crust and then add your favorite pizza toppings.
7. Grill vegetable kebabs
Vegetarian skewers are a party-friendly and delicious dish that offers you the flexibility of combining any chopped vegetables of your choice onto a stick. Great choices include bell peppers, onions, mushrooms, zucchini, and tomatoes.
8. Add to muffins
Muffins are definitely kid-approved, and adding vegetables such as zucchini and carrots is a sneaky way to get your kids to eat more vegetables. Zucchini and carrots also add moisture, flavor, and color to bread and other baked goods.
9. Stuff some peppers
Bell peppers are rich in vitamins and minerals and make an excellent vessel in which you can add rice, cooked beef, quinoa, lentil, and other vegetables and then simply bake.
10. Make a veggie chili
Chili is a fantastic way to incorporate a ton of vegetables into a dish that the whole family will enjoy. For added flavor and protein, you can include beans, lentils, and starchy vegetables such as potatoes or sweet potatoes.
11. Make vegetable chips
You can make eating vegetables more enjoyable by making homemade vegetable chips using beets, sweet potatoes, brussels sprouts, or kale. You can simply bake them in thin slices and add a little salt. Veggie chips make a crispy, salty snack that can please even young children and picky eaters.
12. Add to mac and cheese
Almost everyone enjoys mac and cheese, but it isn't necessarily the healthiest food. You can boost the nutritional value of mac and cheese by adding vegetables that hold up well in sauces, such as spinach and bell peppers.
13. Add to braises
If you think celery can only be consumed raw or cooked until it is completely mushy, think again. Celery goes great with braised meat dishes, as do carrots.
14. Used as snacks
Vegetable sticks make a great vessel for dips such as hummus and cream cheese. They are also convenient and can be taken on the go.
15. Simply bake or roast them
Roasted vegetables make a great staple side dish for any meal. Simply bake or roast broccoli, eggplant, brussels sprouts, onions, root vegetables, etc. with a little oil, salt, and pepper for a hearty and healthy addition to any meal.
16. Blend into a meatloaf
You can pump up any meatloaf recipe by adding chopped vegetables such as bell peppers, carrots, zucchini, or even mashed chickpeas.
17. Make a rhubarb crumble
Rhubarb can be used in a range of sweet recipes, including pies and crumbles. Rhubarb gives a tart flavor and a vibrant color and can make a delicious, healthy addition to any dessert, especially when combined with berries.
Health Solutions From Our Sponsors
How to eat more fruit and vegetables: https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables
12 powerhouse vegetables you should be eating: https://www.webmd.com/diet/ss/slideshow-powerhouse-vegetables
17 toxic fruits and vegetables you may be eating every day: https://www.lifehack.org/articles/lifestyle/17-toxic-fruits-and-vegetables-you-may-eating-every-day.html
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