Are you getting your five plus of produce a day? Vegetables really are good for us! All those vitamins, fiber, and minerals – our bodies thrive when we get those nutrients. The tricky thing is working them into meals, especially if you’re not a huge veggie fan.
But don’t worry, there are easy ways to sneak more in without just forcing yourself to eat plain steamed broccoli. That would get boring very quickly!
Know Your Taste Preferences
Slow down in the produce department and keep an eye out for vegetables you haven’t tried before, like broccolini or Bok choy, or rediscover old favorites. Then, add one of each color to your grocery cart. Each color represents different phytonutrients that benefit your body. Then, it’s time to prepare your finds.
If you’re not sure where to start, experiment with diverse ways of preparing carrots, bell peppers, spinach, zucchini, sweet potatoes…see which ones you like best. Roasting brings out delicious flavor. You can also blend or sneak them into soups, eggs, pasta – get creative! There’s no pressure to eat broccoli or other veggies you think are bleh. This isn’t about forcing anything down. It’s about discovering new veggie loves!
Start small by jotting down five veggies you already think are tasty. Then challenge yourself to eat them more often, trying a new cooking method. Before you know it, you’ll be a veggie convert! More veggies = a happier body.
Let Vegetables Go Incognito
Find ways to “hide” vegetables in foods you enjoy. Blend them into smoothies, muffins, quick breads. Grate or chop finely to hide in sauces, soups, and eggs. Zoodles instead of pasta. Cauliflower rice instead of regular. The options are endless once you get creative! And don’t forget dips and spreads like hummus or guac. Grate in carrots, beets, or other veggies to ramp up flavor and nutrition. Yum!
It doesn’t need to be all at once either. Start small by sneaking an extra serving here and there into meals. Before you know it, you’ll be a stealth veggie master. Put your blender and food processor to work chopping, dicing, and pureeing vegetables, so they can become part of your favorite meals in new ways. Your body will thank you!
Make Vegetables the Focus of Your Meals
Commit to adding at least one non-starchy vegetable to every plate. Working them into meals is easier than you think! The key is finding ways you enjoy. Instead of looking at it as a chore, get creative with how you prepare them – roast, sauté, and blend into tasty smoothies. Discover new favorites! Then build meals around what you like.
Start with the first meal of the day. For breakfast, add spinach, tomatoes, or avocado to eggs and toast. When lunchtime rolls around, whip up a delicious salad with all your favorite fixings, like cucumbers, carrots, and peppers. Then grill eggplant or zucchini for dinner.
And don’t forget snacks! Veggies make the perfect on-the-go bite. Pack celery with peanut butter or cucumber slices in your bag for a healthy munch. Hummus is another tasty and fiber-rich dip for raw vegetables.
Now’s the time to experiment with easy, delicious ways to eat more of the good stuff. Get those nutrients and feel amazing!
Don’t Overlook Frozen Vegetables
Frozen veggies don’t always get enough love! But they’re super convenient to have on hand and have some unique perks. For one, you can toss them straight from the freezer into recipes without any chopping or prep. Talk about easy!
And since they’re flash frozen right away, frozen veggies lock in the vitamins and minerals you want. So, they can give you just as much nutritional bang for your buck as fresh. Nice, right?
Plus, frozen veggies last way longer than fresh so you can stock up without worrying about spoilage. No waste with the frozen stuff!
You can use frozen veggies in anything too – soups, stir fries, smoothies. Just heat and eat for an instant healthy side. And they’re often cheaper to buy than fresh out-of-season veggies. It’s a double win!
Experiment with Different Cooking Methods
Instead of dreading veggies, why not have fun experimenting with different cooking methods and flavors?
Roasting is a good trick – toss Brussels sprouts or broccoli florets with a little olive oil, salt, and pepper and roast at high heat. It caramelizes them, almost like fries, and delivers a sweet, nutty flavor. Grilling works too – get that nice char while infusing some smoky essence. Yum city!
You can also sauté zucchini, peppers, onions, what have you in a hot pan with garlic, herbs, lemon zest…whatever you like! Let your imagination run wild with flavors. A little sizzle makes veggies anything but boring. And steaming has its place too – keeps all those good vitamins and minerals in. The point is, don’t settle for mushy, bland greens. With some spices and great cooking techniques, veggies can be delicious and satisfying.
Cooking veggies so they appeal to your taste buds can be easier than you think! Start small by picking a veggie and method to experiment with. You might just discover a new favorite. Experiment with different sauces to add more flavor. Here are some sauce ideas:
- Lemon butter – Melt some butter and mix with fresh lemon juice, salt, and pepper. Toss with green veggies like broccoli or Brussels sprouts.
- Pesto – Blend basil, olive oil, parmesan, garlic, and pine nuts. Toss with roasted vegetables or pasta.
- Tzatziki – Whisk together plain Greek yogurt, diced cucumber, lemon juice, garlic, and dill. Perfect on raw veggies or grilled ones.
- Salsa – Fresh tomato salsa with onions, cilantro, and lime adds an abundance of flavor. Great on roasted or steamed veggies.
- Teriyaki – Mix soy sauce, brown sugar, garlic, ginger and toss with stir-fried veggies.
- Cheese sauce – For a creamy sauce, melt cheese like cheddar or gouda with milk or cream. Pour over steamed cauliflower, broccoli, etc.
- Ranch – Mix Greek yogurt with ranch seasoning and herbs for a lighter veggie topper.
- Hummus – For a protein and fiber boost, dip raw or roasted veggies in store-bought or homemade hummus.
Conclusion
Eating healthy can feel boring or unsatisfying sometimes. Steaming yet another pile of plain broccoli while dreaming of French fries is rough. Now you know how to spice things up in the kitchen and make good-for-you foods taste delicious! The key is having an adventurous spirit.
Play around with different seasonings, try out new veggie recipes, and mix things up. Not everything will be your new fave, but experiment until you land on healthy meals that truly get your tastebuds dancing. The possibilities are endless if you unleash your imagination.
And the best part? When you’re genuinely excited to eat those good-for-you meals, sticking to healthy eating feels easy. No more forcing down sad piles of limp broccoli! So, what are you waiting for…it’s time to make healthy food fun! Start developing your own veggie superpowers today!
References:
- “Vegetables and Fruits – Harvard T.H. Chan School of Public Health.” https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/.
- “Why is it important to eat vegetables? – USDA.” https://ask.usda.gov/s/article/Why-is-it-important-to-eat-vegetables.
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