If there’s one thing almost everyone can agree on, it’s that vegetables are good for you. We all know that vegetables can Help prevent disease, improve gut health and protect vital organs. But despite their many benefits, most of us don’t know like eating more vegetables. Even as a dietician, it can sometimes be difficult to add enough color to my plate. But luckily, I’ve been able to find tips and tricks for incorporating more veggies in delicious and simple ways (even for those who don’t like veggies).
Not long ago, I hated Brussels sprouts, no matter how many times I ate them, they still tasted too bitter for me. One day I tried them prepared in a delicious shaved salad and my relationship with Brussels sprouts changed forever. All of this to say, before you lay off the veggies that have burned you in the past, it might be time to give them a second chance. And in the end, if you only find a few that you like, keep them! Eating the vegetables you love is better than not eating vegetables at all. But if you’re looking to sneak more veggies into your meals for all the amazing health benefits (without sacrificing taste), these tricks are for you.
1. Think of the plant forward
Having a purposeful mindset can help you be more intentional in adding vegetables to your plate. Plant forward it is not about taking away groups of food or eating completely plant-based; rather, he focuses on adding plants to make the meals more well-rounded. The easiest way to do this is to think about how to add vegetables to some of your favorite meals. Do you like tacos? Prepare your filling with half minced meat and half beans. If your pasta is a weekday evening, try zucchini noodles mixed with wholemeal pasta or combine leafy greens, broccoli, onions or tomatoes with the pasta itself. And if you’re opting for a full plant-based meal (read: no meat or dairy), there are plenty of delicious options. here!
2. Mix the vegetables into the smoothies
Perhaps the oldest trick in the book is adding veggies to smoothies, and for good reason! Blended together with fruit and other delicious additions like nut butters, yogurt and protein powders, the veggies mask easily and taste great while still reaping all the nutritional benefits. While tossing a handful of leafy greens into your morning smoothie mix can be easy, variety is the spice of life. So next time you’re making a delicious smoothie, consider adding frozen cauliflower, zucchini, or avocado (which is technically a fruit, but you have an idea). You might just discover your new favorite combination and sneak in some plant-based nutrients without the plant-based taste.
3. Try plant-based sauces
Why eat vegetables with sauce when vegetables can to be the dip? I mean, I also like dipping vegetables in vegetables (carrots and hummus anyone?), But when it comes to adding more vegetables to your diet, having great plant-based sauces on hand makes them an accessible snack or side dish. And in my humble opinion, dipping food makes it more fun. For convenience, purchased in the store hummus, salsa, and guacamole are great options (yes, they’re all full of veggies!). You can also make your own white bean salsa, corn salsa, roasted red pepper salsa, or pesto with minimal ingredients to homeAnd.
4. Add to baked goods
Even if a cupcake or cookie doesn’t necessarily scream “veggies”, listen to me. Similar to blending in a smoothie, baking the veggies into timeless desserts helps package a nutrient-rich punch without compromising on flavor. Beans are often the easiest to add to baked goods as they can be used as a substitute for fat (such as in place of butter or oil). A tip for adding beans is to opt for a lighter colored one such as chickpeas, cannellini beans, or Great Northern beans. These beans have a more neutral flavor, which makes them a great base for baked goods like cookies or muffins. And if you’re not sold to bake with beans, Pumpkin muffin, carrot and apple biscuitsAnd Oatmeal baked zucchini prepare delicious snacks or breakfast alternatives.
5. Opt for frozen vegetables
I’m a big fan of frozen vegetables. Not only are they affordable, but they can also be cheaper (especially in the winter months when some products are out of season). Plus, they’re just as nutrient dense because they’re frozen at the peak of ripeness. Since frozen vegetables have an unfortunate tendency to go mushy when prepared, it can be helpful to use them in dishes that lean to that consistency. Examples could be casseroles, chili, pasta dishes or soups. To flavor frozen vegetables bettertry roasting or stir-frying them and adding them to some of your favorite dishes like pasta or french fries.
No salad required