I think it’s safe to say that we could all stand to eat more vegetables. Even if you enjoy eating them, you probably struggle to get your full serving sizes in each day. As Americans, we have a skewed version of the dinner plate that usually includes more carbs and proteins than leafy greens. This is a big mistake – and a mindset that will keep vegetables as a food afterthought rather than the star of the show.
Looking to get more vegetables in your meals for you and your family?
These are a few simple ways to get it done.
6 Simple Ways to Up Your Vegetable Intake
1. Spice up your Meat Sauce
Tacos and spaghetti are easy go-to dinners to feed the family, but they can be light on the vegetables, even with sides of salsa and guac. Dice one or two good-sized zucchinis into small chunks and sauté them along with your ground beef. Add a can of fire-roasted tomatoes and a can of pinto beans and you’ll boost the flavor and texture of your taco meat while also getting more servings out of it. Considering meat prices right now, that’s great news.
As for spaghetti sauce, do something similar. Add small chunks of zucchini and mushrooms to your sauce, with or without meat, for another nutritional punch.
2. Bulk Up Your Salads
Confession time. How many of us make a salad with every intention of eating healthy, only to put together something that’s mostly toppings? An easy way to get more vegetables into your diet is to rethink the salad. One, increase your “base,” of leafy greens. More spinach, more arugula, more greens of choice. When it comes to toppings, hold back on the meat and cheese. First, add sliced squash or zucchini, mushrooms, carrots, broccoli, and other vegetables. Load up on them! Then you can add the “fun,” toppings like cheese and bacon bits.
3. Make it an Omelet
Breakfast isn’t usually a veggie-forward meal. You can add them, however, by turning your eggs over-easy into an omelet. Omelets can be packed with virtually anything you want! Spinach, broccoli, mushrooms, tomatoes, and peppers are all excellent choices. Make it TexMex with guacamole and pico de gallo.
4. Blend In
Whether you’re making a morning smoothie or a post-workout protein shake, use this chance to blend in a handful of spinach or kale. You won’t taste it, but you’ll benefit from the nutrition of these leafy greens. It may make your shake an un-appetizing color, but don’t let it stop you. For extra creaminess, add avocado. Beets, carrots, and cucumbers also make excellent additions.
5. Bake Them
Purees are excellent for baked goods. Use sweet potato, pumpkin, and spinach in your pancake mix. They can also add moisture and texture to muffins. Purees can easily be added to sauces, too. You don’t necessarily need a blender or food processor to make it happen, either. Emulsion blenders are inexpensive and can turn just about anything into a fine paste.
You can also shred carrots and zucchini for an extra punch in your bran muffins!
6. Remember Veggie Add-Ins
Ultimately, the best question you can ask yourself is “how can I add vegetables to this?” when you cook. Make it a habit. Before you know it, it will be second nature to add spinach and peas to pasta, to throw more vegetables on the grill with your kabobs and mix in cauliflower rice with the real deal. The goal isn’t to replace everything with fruits and vegetables (though it’s not a bad idea if you want to go that route), but to increase your intake subtly and simply.
Add corn, peppers, and black beans to your quesadillas. Add spinach to your sandwiches and wraps. Keep frozen and canned vegetables on hand if you have trouble using the fresh stuff before it goes bad.
Make more vegetable-based snacks your go-to, like edamame or carrots with hummus.
You might feel like you must totally change your eating habits to get healthy. And while change is necessary, you can do a lot with these small steps. Healthy eating doesn’t have to be intimidating. It can be so easy and delicious that you’ll wonder how you ever did without.
What are your best ways for “sneaking” more vegetables into your meals? Share in the comments.