Green Smoothies Are Your Secret Weapon
Here’s something that might shock you: Nine out of ten adults in the U.S. don’t eat the recommended amount of vegetables per day. But I’ve got some good news that’ll knock your socks off – green smoothies can totally change the game. Green smoothies are the healthiest fast food out there. Blending spinach and fruit into a smoothie is a great way to boost your immune system, increase fiber intake, and boost your energy levels. The coolest part? You will not be able to taste the spinach at all when you make them right.
Think about it like this – you’re basically tricking your taste buds into loving veggies. Two cups of raw leafy greens equals one serving, and spinach is rich in magnesium and folate. Spinach is also rich in the antioxidants lutein and zeaxanthin, which support healthy vision. It’s like getting a health superhero in disguise.
Sneak Vegetables Into Your Morning Routine
Add leftover cooked vegetables to your omelet or breakfast wrap. Or, add spinach to a morning smoothie and enjoy a burst of flavor and nutrition! This isn’t just some health nut advice – it actually works brilliantly. My friend Sarah used to hate vegetables, but now she throws spinach into her scrambled eggs every morning and doesn’t even notice it’s there.
The secret is timing and preparation. Breakfast often gets overlooked when thinking about adding in veggies but a great way to up the vegetable intake is with sheet pan eggs. You can prep a whole week’s worth of veggie-loaded breakfast wraps on Sunday and just grab them as you rush out the door.
Transform Your Pasta Game Forever
Okay, this one’s going to blow your mind completely. Italian dishes are actually one of the easiest ways to sneak more vegetables into your dishes without actually noticing a huge difference. All you have to do to do is swap pasta for a pasta-like veggie. We’re talking about zucchini noodles, spaghetti squash, and even cauliflower rice.
Lady and gentlemen, allow me to introduce you to zucchini noodles (AKA zoodles!) These guys are my favorite sneaky way to get my kids to eat vegetables. I’ve got two great zoodle recipes for you that works great on kids and adults. The texture is surprisingly satisfying, and when you load them up with your favorite sauce, you honestly forget you’re not eating regular pasta.
Soup Up Your Nutrition Game
Soups have lots of vegetables but also pack a punch of flavor as they create their own tasty broth which is a great way to increase your nutrient intake. The best part is you can make a big batch and eat it all week or just freeze it for later! This is seriously one of the most underrated ways to eat more veggies.
Eating two to four cups of vegetables daily is much easier to achieve when you add veggies to savory soup recipes. Leafy greens can make excellent additions to thinner soups, while you can reach for potatoes or green beans for cream-based soups. Plus, when vegetables are swimming in a delicious broth, even the pickiest eaters tend to give them a chance.
Create Irresistible Veggie Chips and Snacks
Making vegetables as convenient as possible to eat is an excellent way to reliably incorporate them into your diet. There are few things more convenient, of course, than grabbing chips out of a bowl. Roasting or air-frying thin slices of kale, sweet potatoes, or Brussels sprouts with a light sprinkling of salt makes for a quick and easy snack.
Here’s what nobody tells you about veggie chips – they’re actually addictive in the best way possible. Nobody can ever only have one chip when munching on snacks! If you’re more of a savory person, try some of these guilt-free kale chips! You get the same salty crunch and have an endless amount. It’s like having your cake and eating it too, except it’s vegetables and they’re actually good for you.
Master the Art of Stuffed Vegetables
Cut the top of a bell pepper off and stuff it with meat, beans, and rice. Throw it in the oven, and you’ve got a classic stuffed bell pepper recipe that can make for a delicious meal at lunch or dinner. There’s a lot of room for creativity in the fillings, and the pepper shell includes several essential vitamins and minerals.
The beauty of stuffed vegetables is that you’re essentially eating a complete meal where the vegetable becomes the star of the show. You can stuff zucchini, tomatoes, mushrooms, or even cabbage leaves. It’s like nature provided us with edible bowls, and we’d be crazy not to use them.
Revolutionize Your Pizza Night
Having a slice of pizza is like having a slice of heaven. But what if I told you there was a way to eat it and have it be healthy for you? All you have to do is replace the carb-rich crust with some vegetables and bam! You’ve eliminated carbs and are getting you your veggie intake.
Picture this: cauliflower crust pizza that actually tastes amazing, or spaghetti squash pizza recipe that’ll please the whole family! Or try creating personal pizzas with my cauliflower steak pizza. Your taste buds won’t know what hit them, but your body will thank you for the extra nutrients and fewer empty carbs.
Blend Vegetables Into Unexpected Sauces
Adding leafy greens to smoothies, blending them into a sauce, and swapping plant-based proteins in place of meat are just a few ways to add more vegetables into your daily diet. But here’s where it gets really clever – you can hide vegetables in pasta sauces, dips, and even dessert sauces without anyone being the wiser.
You also can try kale chips as a healthy snack or blend spinach into your favorite pasta sauce, casseroles and dips. I once made a chocolate avocado mousse that fooled everyone at a dinner party. The avocado made it incredibly creamy, but all anyone could taste was rich, decadent chocolate.
Turn Vegetables Into Satisfying Meat Alternatives
Rather than replacing the buns on your burger, why not replace the patty itself? There are plenty of veggie burger brands out there that use black beans or potatoes in place of red meat. While they may not taste the same as beef, they can still make for a delicious meal that adds veggies to your diet.
But why stop at store-bought options? Your usual meatloaf combines egg, breadcrumbs, tomato sauce, and your favorite type of meat. But you can make just about any recipe your own, and meatloaf is no exception. Experiment with adding some chopped veggies the next time you make one – you might be surprised how much you like it. Mushrooms, in particular, have this amazing umami flavor that can make vegetarian dishes taste incredibly satisfying.
Make Vegetables the Star of Your Salads
Make your salad pop with color and flavor by including corn kernels, radish slices, or diced red onions. Include seasonal vegetables for variety throughout the year. But here’s the thing – salads don’t have to be boring lettuce and tomato affairs that make you feel like you’re punishing yourself.
Think of salads as your canvas for creativity. Add spinach or some thinly sliced sweet onions to your favorite sandwich or wrap for extra flavor and a little crunch. You can create warm grain salads with roasted vegetables, or crunchy slaws with shredded Brussels sprouts. The key is treating vegetables like the flavorful, interesting ingredients they actually are.
Prep Like a Pro for Veggie Success
Another convenient way to get your recommended servings of vegetables is to prepare fresh produce throughout the week. Plan what you want to eat for the week and set aside time to dice, slice, or mince all the veggies you’ll need. This might sound like extra work, but it’s actually a total game-changer.
Wash and cut raw veggies, such as bell peppers, celery, carrots, radishes and broccoli, ahead of time so they’re easy to grab for a snack. Pair them with a healthy dip. When vegetables are already prepped and sitting in clear containers in your fridge, you’re way more likely to actually eat them. It’s like having your own personal salad bar at home.
Double Down with Strategic Portion Increases
Putting more vegetables on your plate might not be the most appealing option. However, this helps you get the nutrients your body needs in one fell swoop. Double your portion of veggies, and you could be done for the day, nutritionally speaking.
Here’s a simple strategy that works: Fill half your plate with vegetables and/or fruit. It sounds almost too simple, but when you commit to this rule, you automatically start eating way more vegetables without even thinking about it. You can add some variety and cook two different vegetables to have as sides. With more on your plate, eating as much as your body needs becomes much more manageable.
Sweet Treats That Pack Vegetable Power
While dessert shouldn’t be the main way you add more vegetables to your diet, it’s certainly an option. In fact, there are plenty of veggie-based desserts out there, such as carrot cake or zucchini bread. Simply find one you’d like to try and have it as a sweet bonus to a healthy lunch or dinner.
I shred and freeze zucchini from my garden each summer so that I can make this bread all winter long. My family loves this chocolaty treat. The vegetables add moisture and nutrients without compromising on taste. It’s proof that eating more vegetables doesn’t mean giving up the foods you love – it just means getting creative with how you prepare them.
The reality is that per capita availability of fresh market vegetables for 2024 is 148 pounds per person, down 5 pounds from the previous year. The 2024 preliminary fresh vegetable availability (excluding potatoes) is about 9 pounds less per person than the previous 3-year average. But with these strategies, you can buck that trend and actually enjoy eating more vegetables than ever before. The key is thinking beyond steamed broccoli and finding ways to make vegetables work with your lifestyle, not against it.
