10 Easy, Delicious Ways to Eat More Vegetables
Carrot-Spinach Soup with Dill
Do you mean to eat more vegetables but some how it just doesn't happen? Do you only ever eat the same one or two favorites bypassing much of the colorful, nutrient-rich produce available? It's time to try something new. Here are 10 easy, delicious ways to eat more vegetables.
Many soups contain at least a couple of vegetables and therefore are an ideal way to increase your intake of these fiber-filled foods. Cooking vegetables for a longer time period can change the flavor and may bring out the complexities that you may not have appreciated when you ate the same vegetables raw or steamed. Pureed or blended soups are a good option if you prefer a creamier and less chunky, hearty bowl of veggie deliciousness.
Veggie-fy Your Breakfast
One strategy for reaching your daily veggie quota is to spread it out throughout the day -- rather than cramming servings into lunch and dinner. Breakfast does not need to be oatmeal, cereal, or bagels; it can be another opportunity to include vegetables into your diet. Eggs and veggies pair well together and starting your day off with nourishing greens is a great way to provide vitamins, minerals, and more sustained energy to power you through the morning and day ahead.
Eat More Salads
Similiar to soups, eating more salad is a surefire way to up your veggie intake. Rather than focusing on a simple Caesar salad or one made with corn or croutons, opt for salads constructed with more nutrient-dense vegetables. Aim for a variety of colors and textures, and rotate your choice of greens to prevent boredom. Partnering a somewhat bland vegetable with a creamy avocado and fresh homemade dressing can make all the difference in your salad experience.
Roasting brings out a subtle sweetness in a vegetable that you may not have appreciated in its natural state. Choose 3-5 vegetables, try bell peppers, fennel, carrots, cauliflower, and eggplant, place them on a rimmed baking sheet in the oven and allow the high heat to transform them into flavorful delights. You'll be wishing you cooked double the amount because they taste that great.Learn How to Roast Any Vegetable
Pair with Dairy
Dairy, if tolerable, can lend additional flavor to vegetable dishes and act as a segue into learning to appreciate the wholesome edibles for those who would usually shy away. Veggie casseroles with cheese melted on top are difficult to refuse, while grated parmesan over garlicky sauteed spinach or Swiss chard still counts as a serving of nutritious greens!
Adorn with Flavorful Fats
Maybe you're not a veggie fan because you've been eating them raw or cooked in a plain or boring manner? Everyone knows that butter melted on top of broccoli or asparagus invites second helpings and makes these healthy foods much more palatable, especially for picky eaters. A high-quality cooking fat such as pastured butter, ghee, and coconut oil can do wonders to add a depth of flavor to your veggie dishes, or drizzle them with extra virgin olive oil right before serving.
Embrace Fresh Herbs
Cooking with herbs such as parsley, cilantro, mint, and basil is another way to acquire the micronutrients which boost your health. Though these culinary herbs may not seem as sizeable as a vegetable like cauliflower, they still deliver many important phytonutrients, vitamins, minerals, and fiber. And they will embellish the vegetables already in your meal, making them taste that much better.Try these Herb and Salad Pairings
Visit the Farmers' Market
If you usually do most of your grocery shopping at your favorite store, consider a visit to your local farmers' market instead. Farmers' markets highlight seasonal produce that you may not find at your grocery store. Engaging with the farmers who have grown the vegetables and fruits you purchase is a way to inquire about their favorite ways to cook the foods that they've grown. You'll be sure to be inclined to try a new vegetable per their recommendation, and often times you'll discover different varietals of veggies that peak your interest.
Take the Challenge
With the wide array of vegetables from which to choose, there should be no reason why everyone cannot not find several they like. There really is something for everyone: root vegetables, leafy greens, crunchy ones or more starchy veg. Make a game out of it -- challenge yourself to try one new vegetable every month. On your next grocery store or farmers' market trip, choose a veggie that you've been curious to try and buy it.