Diet trends come and go, but one golden rule remains the same: Eating a variety of vegetables is important for maintaining good overall health. But learning how to eat more vegetables often requires more subtle techniques than shoving a handful into your mouth every day.
According to the CDC, only 9% of U.S. adults consume the recommended two to three cups of vegetables per day.So even if people Know rules, does not mean they follow it.
Why is it so important to get your daily dose of vegetables anyway? One reason is that they are good for your body.
“Vegetables are rich in many valuable nutrients including fiber, vitamins, minerals and phytonutrients that have been shown time and time again to promote health,” says Krista Maguire, RD, CSSD, BODi, senior nutrition manager.
Not only that, they can also aid in healthy weight management. “Vegetables can add bulk and fiber to your meals, helping you feel full,” says RD, MS, RD, Dietary moderation. While all of these sound like good reasons to eat your vegetables, it can sometimes be difficult to prioritize these foods.
If you’re trying to figure out how to eat more vegetables and meet your recommended daily intake, here’s a list of creative, fun, and delicious ways to incorporate these nutritional gold stars into your daily diet. Bon Appetit!
1. Add new flavors to vegetables
If you’re stuck in the vegetable department, the first thing you should consider is how to prepare them. Hate the taste of raw broccoli? Then don’t eat raw broccoli!
With the right marinades, spices and preparation methods, vegetables can be transformed into something far beyond their original form.
One of Fenyvesi’s favorite ways to prepare vegetables is to marinate them in salad dressing and roast them in a 450° oven. Sprinkled with some extra herbs and spices, it’s an easy and delicious way to enjoy your vegetables.
(If you choose salad dressing, check the label to make sure it doesn’t have any added sugar or preservatives.)
2. Take them out for breakfast
Add your favorite foods like broccoli, spinach, and mushrooms to a fluffy omelet for a quick and easy veggie treat in the morning.
The broccoli can be used as a filler, while the spinach and mushrooms can be cooked to a smaller size so you can fit enough in without overwhelming the omelet.
Fancy a sweet breakfast? Stuff some pumpkin puree into your pancakes! High-protein pumpkin pancakes are packed with a full cup of orange, providing potassium, vitamin C, vitamin A and iron.
Fall or not, these are a great way to start your day.
3. Add spaghetti sauce
Tomato sauce in its purest form—mostly tomatoes with very little added sugar and preservatives—can be a healthy base for pasta.
If you want to take it to the next level, add some diced zucchini, asparagus, broccoli, onions, mushrooms, garlic, bell peppers, and spinach for an incredible spring pasta.
Even picky eaters can enjoy this hearty pasta base. If it needs a little heat, add some red pepper flakes for a little “arrabbiata” vibe, and you’ve got yourself a delicious and healthy Italian sauce.
4. Choose a cauliflower pizza crust
The cauliflower is really happy. Luckily for us, this has led to the emergence of low-calorie, nutrient-dense pizza bases.
It’s easy to make your own cauliflower crust – throw some florets in a food processor and combine with eggs and spices – or you can buy some from the store.
But pay attention to the ingredient lists of store-bought options: Not all cauliflower crust pizza is lower in calories and carbs, so be sure to read the label.
Maguire says you can also opt for broccoli crusts if you’d like, or mix them up for a cauliflower mashup!
It’s the perfect springboard for layering veggie tomato sauce (see above), roasted broccoli, tomatoes, spinach, garlic, mushrooms and cheese to create a big, happy veggie pizza garden.
5. Cook cauliflower fried rice
The best part of this cauliflower craze? Almost every grocery store now sells pre-fried cauliflower, which is an excellent base for vegetarian fried rice.
We love the cauliflower fried rice, which has green beans, carrots, and other delicious ingredients. It can also include chicken to provide some protein!
Making your own cauliflower rice is very easy; all you need is a food processor to finely chop your cauliflower florets. If you don’t have a food processor, you can also find it at many grocery stores.
If you like things green, you can do the same thing with broccoli.
6. Add diced vegetables to the burger meat
Want a veggie burger but still want some meat? Fenivesi said dicing onions, parsnips and carrots and adding them to the ground beef has been a huge hit with his customers as a creative way to diversify the burger game.
Top it with lettuce, tomato, bean sprouts, and fresh onions, and you’ve got a veggie burger that’ll still satisfy your inner carnivore.
7. Make some vegetarian tortillas
“As far as SoCal/Mexican food goes, I absolutely love street tacos with diced onions, cilantro and radishes,” Fenivesi said. Quesadillas are a super simple and versatile tool that can incorporate any of your favorite veggies.
Try adding sweet potatoes, black beans, avocado, scallions and cheese for a heartier texture. To really trick your taste buds, you can cook jackfruit in a way that makes it taste like pulled pork.
8. Blend vegetables into smoothie bowl
Smoothie bowls are a delicious (and sneaky) way to add more veggies to your day—not to mention they’re super Instagrammable!
You can really customize this veggie hack to your liking because it’s so easy to use fruit and nut butters to mask the flavor of vegetables like kale and spinach.
If you prefer an old-fashioned smoothie without a bowl, try these superfood smoothie recipes.
If you choose this route, be careful with store-bought or pre-made smoothies, as they often contain sugar and other unnecessary ingredients that may not be healthy for you.
9. Rethink your favorite snacks
You’ve probably heard of sweet potato fries, but have you considered zucchini fries? Breaded and baked zucchini slices are a delicious new take on a classic fast-food snack.
This is an easy zucchini stir-fry recipe that takes less than 30 minutes to make and contains only 74 calories per serving. All you need are four ingredients and some seasonings, and you can have a healthy side on your (vegetable-packed) burger for dinner.
Another vegetarian twist on a classic childhood snack are these broccoli kids. Start with a base of broccoli rice, then add some eggs, cheese, and other seasonings.
They’re the perfect delicious treat when you want to relive your youth in a healthier way. Plus, they may be popular with kids, who may also enjoy some extra veggies at snack time.
10. Spiralize vegetables
Replacing pasta is a tall order, but zoodles have become a favorite among vegetarians. Using a spiralizer, set to your desired thickness, then spiral the zucchini squash into long noodles, or “zoodles,” if you prefer.
Try this garlic shrimp recipe, or make a creamy roasted red pepper sauce for vegetarian noodles.
Don’t like zucchini? Maguire says you can also use butternut squash, beets, carrots, or even sweet potatoes to make these faux noodles.
If you really want to get more sophisticated, combine a variety of vegetable noodles for a colorful and nutritious dish. Add in some pesto or tomato sauce and you’re sure to love this tasty bowl of vegetable-based, low-calorie goodness.