Do you struggle to eat more vegetables? Does the thought of even trying to eat more vegetables turn your stomach?
That’s the way many think.
I think it’s true to say most people find it difficult to squeeze enough vegetables into their diet, and so if we’re serious about improving our health, we would do well to put vegetables first!
It’s difficult to eat more vegetables
I think part of the problem is because many limit the way in which they can add vegetables to their diet. When they think ‘eat more vegetables’ they automatically think of adding a mountain of limp, over-boiled vegetables to their plate.
It doesn’t have to be that way.
Here are some tips to help you eat more vegetables each day…
11 ways to eat more vegetables…
1. Make veggie noodles
I think this is a super idea. You’ll need a mandolin slicer or a spiral slicer to create your vegetable noodles, zucchini and eggplant are good vegetable choices.
Or, if you want to try spaghetti squash, boil or bake until tender, then pull a fork through the squash to tear out spaghetti-like shreds.
2. Drink a smoothie
Smoothies are a brilliant and easy way to eat more vegetables, especially when you’re lacking in time.
Blend roughly 60% fruit, 40% green leafy vegetables, then add water, and voila! You’ve got yourself a healthy, great tasting snack, which you can enjoy on-the-go.
3. Make some soup
Try making chunky vegetable soup with wholegrain pasta added, or put your favorite vegetables into a blender with some spices or fresh ginger for something a little different.
If you’re trying to cut down your calorie intake, eating soup (or salad) before your main meal is a really effective way to do this.
4. Eat with the seasons
It’s so easy to pick the same vegetables over and over again, and therefore limit your diet and your tastebuds.
Instead find out what’s in season and go for that instead.
Don’t be put off if you’re unsure how to cook a particular vegetable. If you’re like most people, you’ll have a sack of unused cookbooks taking up room on your bookshelf. So, dust them off, and take your taste buds to another level!
5. Get marinating
We normally associate marinating with meats, but this can also be a great way to eat more vegetables.
Mushrooms, asparagus, broccoli, cauliflower, and string beans take to marinating particularly well.
A tasty choice for marinating is a mix of olive oil, crushed garlic, grated fresh ginger and some soy sauce.
6. Make a veggie sauce
If you usually buy readymade pasta sauce, instead blend a selection of your favourite fresh vegetables to make a healthier option.
7. Swap pasta and rice for sweet potato
I find potatoes to be an extremely comforting food. And, if you’re after a little extra nutritional boost, sweet potatoes are a good choice (they are slightly more nutritious than white potatoes).
When you’re stuck for time, pop them in the microwave to cook through, and then crisp the skins in a hot oven for a few minutes.
8. Munch on raw vegetables
This is my favourite way to eat vegetables now. When my hubby was young he would only eat vegetables raw, and still prefers them this way. As a result, this is how we eat them most of the time in our house.
I usually dip my raw veggies into hummus; almond or peanut butter are also good choices. Celery, broccoli, cauliflower, cherry tomatoes, and carrots are some of my favourites.
9. Add veggies to your grains
I like to add broad beans to my rice. All you need are a couple of handfuls of frozen beans, then add them to the water as you cook the rice.
Fresh herbs such as coriander or dill added at the end of cooking finish this dish really well.
You could do this with any grain (quinoa, brown rice, barley), and any vegetable would work, so be creative.
10. Wrap them up
Whether as an entree or main dish, wraps and veggies make a delicious option.
You could choose wholegrain tortilla wraps, or a cabbage or lettuce leaf, then simply heap in the vegetables (raw or cooked), roll up and enjoy!
For extra flavour, top with some natural yoghurt and salsa.
11. Eat vegetables at each meal
To make sure you eat more vegetables, have them at each meal, not just as a side dish.
So, for breakfast perhaps mushrooms and tomatoes (I know, technically a fruit!) with wholegrain bread. At lunch a salad wrap, or vegetable soup. And, for dinner at least two sides of vegetables. And, don’t forget snacks, they can also be veggie rich.
All of these suggestions will help you to get the nutritious benefit that comes when you eat more vegetables. There really is no downside.
How do you make sure you’re eating enough vegetables each day? Share your thoughts with us below…
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