17 Ways to Eat More Veggies – Part 1
It’s vital to include veggies in your meals. Veggies are loaded with minerals and antioxidants that help fight illness. They also help with weight loss owing to their low-calorie content.
Globally, health experts advise individuals to eat multiple servings of veggies each day, although this may be challenging for some. Some find it difficult to consume veggies, while others are uncertain how to cook them. We’ll discuss creative ways to consume veggies so you never grow weary of them.
1. Make vegetable soups
Soups are a great way to obtain several servings of veggies.
Soups like this broccoli spinach quinoa soup are made by pureeing vegetables and seasoning them.
Also, adding vegetables to broth or cream soups is easy.
Adding additional vegetables, like broccoli, to soups is a wonderful way to boost fiber, vitamins, and minerals.
Try these great veggie-based soup recipes:
- Ribollita • Kale, tomato, and white bean soup
- Pho with bok choy and spinach
2. Lazigna with Zucchini
Make a pasta-free zucchini lasagna to get extra vegetables.
Traditional lasagna is a spaghetti dish layered with sauce, cheese, and meat. It’s delicious, but it’s heavy in carbohydrates and doesn’t come with vegetables.
To make this delectable meal lower in carbs and higher in nutrients, substitute the lasagna noodles with zucchini strips.
Zucchini is high in B vitamins, vitamin C, trace minerals, and fiber.
Replace the noodles in your favorite lasagna recipe with zucchini strips peeled. Salt the zucchini, let it rest for 15 minutes, then dry it with a paper towel.
Try vegetarian noodles to Eat More Veggies
Veggie noodles are a wonderful way to incorporate extra veggies into your diet. They’re a great low-carb alternative to high-carb meals like spaghetti.
Vegetables are spiralized into noodle-like forms using a spiralizer.
- Shred them
- Slice them with a mandoline
- Chop them up how you want
Almost any vegetable may be spiralized. They’re great for adding additional nutrients to zucchini, carrots, spaghetti squash, and sweet potatoes.
Once prepared, the “noodles” may be eaten like spaghetti with sauces, veggies, or meat.
Try these vegetarian noodle recipes:
- Squash with white wine and mushrooms
- Lentil bolognese Zoodles
- Chicken zoodles with peanut sauce
Veggie sauces
Adding additional vegetables to sauces and dressings is a great way to sneak more veggies into your kids’ diets.
Add chopped onions, carrots, bell peppers, and spinach to sauces like marinara while cooking.
Roasted root vegetables may be pureed to create creamy Alfredo-style sauces. So eat your vegetables and sweet potatoes and kohlrabi.
The most colorful meal ever uses roasted beet pesto.
Make a cauli-pi
Cauliflower is quite adaptable. You can rice it, roast it, stew it, purée it, and use it as a pizza crust.
To make a cauliflower crust, just combine finely chopped and drained cauliflower, eggs, almond flour, and spices.
You may then add fresh vegetables, tomato sauce, and cheese.
Cauliflower is low in carbohydrates and calories, yet high in fiber, vitamins, minerals, and antioxidants.
Make smoothies
They are a great breakfast or snack. Green smoothies in particular are famous for concealing large amounts of leafy greens.
They’re usually prepared by blending fruit with ice, milk, or water. But you can add vegetables to smoothies without affecting the taste.
Smoothies often include fresh leafy greens, including kale, blueberries, bananas, and cucumber.
Spinach provides more than a full day’s worth of vitamin K and half the daily value of vitamin A in only one loosely packed cup (25 grams).
A serving of kale also contains plenty of vitamin A, C, and K.
Also, frozen zucchini, pumpkin, beets, avocado, and sweet potatoes mix nicely. Try these:
Smoothie acai
Green smoothie with avocado, bananas
Veggie casseroles
Adding additional vegetables to casseroles is a great way to get more veggies. They provide weight, texture, and flavor.
Carne et légumes et grains like rice ou pasta sont common ingredients in casseroles. Traditional casseroles are rich in refined carbohydrates and calories.
They’re prevalent during the holidays, when veggies may be overlooked.
Replace the grains in your casseroles with vegetables like broccoli, mushrooms, celery, or carrots to decrease the calories and carbohydrates. A healthy green bean casserole is a favorite.
1 cup raw green beans provide 33 micrograms (mcg) of folate, an essential B vitamin.
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