41 Sneaky Ways To Eat More Vegetables (With Recipes!) (2024)
If consuming your recommended two to three cups of vegetables every day feels like a chore, it's obvious you've yet to tap into the artful, enchanting and exquisite potential of the edible plant.
A serving of vitamin-rich, nutrient-dense produce doesn't have to be consumed through a sad Tupperware's worth of wilted iceberg, or a measly carrot stick used solely as a vessel for unhealthy ranch dip. No, when treated right, vegetables can be the extraordinary main event of your meal. Amp up the volume of a carb dish by tossing in some broccoli. Or swap pasta for spiraled veggies-turned-noodles, to cut back on calories and boost the nutrition of the dish.
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Vegetables that can be easily shredded, such as zucchini, beets, carrots or parsnips, can be added to whole-grain muffins, pancakes, soups, stir-fries, pasta sauce and casseroles. These sneaky vegetables boost flavor, texture and nutrition, often without anyone knowing they're there.
Using plant-based alternatives to meat, adding leafy greens to your smoothies, and blending roasted peppers into a sauce are just some ways to eat more vegetables. In doing so, you're helping to lower your risk of chronic health conditions.
Blend veggies, such as a large handful of spinach, frozen squash chunks, fresh cucumber, roasted carrots, or cooked beets into a smoothie. With all the other fruits, yogurt, and nut butters, you probably won't even taste the nutritious veggie addition.
Here are few ideas for adding vegetables into dishes:
Add in some finely chopped broccoli to an omelet. Add in pumpkin or butternut squash into mac n cheese. Grate zucchini and add it into pancakes. Blend carrots, bell peppers, spinach, or any other veggies on hand into your child's favorite pasta sauce.
While V8 contains purees of all sorts of vegetables, drinking V8 should not take the place of eating vegetables. Nutrients are lost in the pasteurizing process, and most of the fiber is removed in the form of pulp.
Play with texture: If you hate mushy vegetables, try raw, shredded, roasted or stir-fried versions instead. Love crunchy foods? Try baked kale or beet “chips.” Enjoy more soups: If the texture of both raw AND cooked vegetables is not your thing, puree them instead.
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