How to Eat More Vegetables: Variety, Familiar Recipes, Salads, Smoothies & Healthy Snacks

Introduction

Vegetables are an essential part of a healthy diet. Not only are they packed with vitamins and minerals, but they can also help you maintain a healthy weight, ward off disease, and improve your overall health. Unfortunately, many people don’t eat enough vegetables. If you’re looking for ways to add more veggies to your meals and snacks, you’ve come to the right place.

Try a New Vegetable Each Week

One of the best ways to get yourself to eat more vegetables is to experiment with different varieties. Trying something new can make eating vegetables a lot more enjoyable. Plus, it’s a great way to explore new flavors and cooking techniques. So why not challenge yourself to try a new vegetable each week?

Variety is the Spice of Life

The produce section at the grocery store can be overwhelming. But if you take some time to explore, you’ll find that there are tons of different vegetables out there. From sweet potatoes to kohlrabi, Brussels sprouts to okra, there’s something for everyone. So don’t be afraid to branch out and try something new.

Where to Find New Vegetables

If you want to find even more unusual varieties of vegetables, you can always check out your local farmer’s market or specialty grocery store. These places often carry exotic items like bok choy, artichokes, and rutabaga. You can also look online for recipes featuring unique ingredients.

Add Vegetables to Your Favorite Dishes

Another great way to eat more vegetables is to incorporate them into dishes you already love. This is a great way to get your family on board with eating healthier. Plus, it’s a fun way to experiment in the kitchen.

Incorporate Veggies into Familiar Recipes

Start by thinking about the dishes you already know and love. How can you add more vegetables to them? For example, you could add mushrooms to spaghetti, spinach to lasagna, or bell peppers to tacos. You can also swap out some of the meat in your favorite recipes with vegetables like cauliflower or eggplant.

Cooking Tips for Adding Veggies

When adding vegetables to your dishes, it’s important to cook them properly. Most vegetables should be cooked over medium heat until they’re tender but still crunchy. If you’re adding vegetables to a soup or stew, you’ll need to simmer them for a longer period of time. And remember to season your vegetables with herbs and spices to bring out their flavor.

Eat a Salad Every Day

Salads are one of the easiest ways to get your daily dose of veggies. They’re quick and easy to make, and you can customize them to suit your tastes. Plus, they’re a great way to get your greens in without having to eat a boring plate of lettuce.

Making a Healthy and Delicious Salad

When making a salad, start with a base of dark leafy greens like kale or spinach. Then add other vegetables like tomatoes, cucumbers, carrots, and bell peppers. You can also add nuts, seeds, and dried fruit for a little extra crunch. Finally, top it off with a healthy dressing like olive oil and vinegar or balsamic vinaigrette.

Creative Ways to Enjoy Salads

If you’re feeling adventurous, you can also try making warm salads. Simply sauté your favorite vegetables in a pan with a little olive oil and herbs. Or you can roast vegetables like sweet potatoes, squash, and Brussels sprouts for a delicious side dish. You can also add grains like quinoa or farro to your salads for some extra protein and fiber.

Make a Veggie-Based Smoothie

Smoothies are a great way to get your daily dose of vegetables. Not only are they incredibly nutritious, but they’re also super convenient. You can make them ahead of time and take them on the go. Plus, they make a great snack or meal replacement.

Benefits of Drinking a Veggie Smoothie

Vegetable smoothies are a great way to get your daily servings of vegetables without having to actually eat them. They’re also a great way to sneak in extra nutrients like fiber, vitamins, and minerals. Plus, they’re a great way to get your kids to eat their veggies without them even realizing it.

Recipe Ideas

There are endless possibilities when it comes to making veggie smoothies. Some of our favorite combinations include spinach, banana, and almond milk; kale, pineapple, and coconut water; and beet, carrot, and orange juice. You can also add protein powder and healthy fats like nut butter or avocado for an extra nutrient boost.

Pack a Veggie-Filled Lunch

Packing a veggie-filled lunch is another great way to get more vegetables into your diet. Try packing a variety of vegetables like carrots, celery, and cucumber sticks, as well as dips and spreads like hummus and guacamole. You can also add a side salad or roasted vegetables for some extra nutrition.

Healthy Lunchbox Alternatives

Instead of packing sandwiches and chips, try packing a veggie wrap with hummus, roasted vegetables, and a sprinkle of feta cheese. You can also make veggie-packed quesadillas, noodle bowls, and grain salads. And don’t forget about sides like edamame, olives, and cherry tomatoes.

Easy Ways to Get Kids Involved

Kids can be picky eaters, so it’s important to get them involved in the process. Have them help you pick out vegetables at the store or farmer’s market. Let them help you prepare the vegetables for lunch. You can also involve them in the creative process by asking them to come up with their own veggie-filled recipes.

Snack on Raw Veggies and Dip

Snacking on raw vegetables is a great way to get your daily intake of vitamins and minerals. Plus, it’s a much healthier alternative to chips and candy. Try pairing your favorite veggies with dips and spreads like hummus, tzatziki, pesto, or nut butter.

Nutrition Benefits of Snacking on Veggies

Raw vegetables are a great source of vitamins, minerals, and fiber. They’re also low in calories and fat, so they make a great snack for those watching their weight. Plus, they’re full of water, which helps keep you hydrated and energized throughout the day.

Making Your Own Dips and Spreads

Making your own dips and spreads is a great way to add some flavor to your veggies. Try blending up some avocados with lime juice and cilantro for a delicious guacamole. Or mix some Greek yogurt with garlic, dill, and lemon juice for a delicious tzatziki dip. The possibilities are endless!

Conclusion

Eating more vegetables is a great way to improve your overall health and wellbeing. By trying a new vegetable each week, adding veggies to your favorite dishes, eating salads every day, making veggie-based smoothies, packing a veggie-filled lunch, and snacking on raw veggies and dip, you can easily get your daily dose of vegetables.