We all know that eating veggies is good for us. However, sometimes getting the recommended amount is difficult. So, here are 5 easy ways to eat more vegetables.
1. Make a smoothie
Smoothies are a great way to sneak in lots of fruits and veggies without anyone noticing. I drink one every morning and cram all kinds of goodness in it. I always start with two bananas. This makes it creamy and sweet. Then I add whatever I have…handfuls of spinach, lettuce, collards. I’ve even been known to add cauliflower. Just smush them in there. Next add fruit, (especially fruit that needs to be eaten before it goes bad) blueberries, strawberries, pineapple, cantaloupe (these can be fresh or frozen). I always add a knob of ginger because it’s great for your immune system. If you need it sweeter add a few dates (which are also very nutritious). You can easily get 4-5 cups of fruits and vegetables into one smoothie without even thinking twice. Not to mention, they are delicious and stick with you.
2. Add cabbage or zucchini as a base to your food
I pretty much do this with all of my lunches and dinners. For instance, if you’re making pasta, you can spiralize zucchini (which makes it like a noodle, or some call it a zoodle). Then mix the pasta and the zucchini noodle together, so you get the goodness of the pasta dish with healthiness of the zucchini, and you’re not giving up anything.
I also do this same thing with cabbage (which I always have cut up, ready to go in the refrigerator). I’ll use the cabbage as a base, and then put whatever the main dish is over the top, and mix it together.
3. Make a buddha bowl
Buddha bowls are the latest and greatest. I happen to love them! The purpose of a buddha bowl is to not have too much of one specific thing. You add equal amounts of many different ingredients. For instance, you could do a Mexican buddha bowl. So, you would take some lettuce/cabbage, beans, rice, guacamole, tomatoes, corn, and arrange them in little piles around your bowl. Not only does it end up looking very festive, but you eat a lot more vegetables.
4. Use lettuce or collards as a wrap for your sandwich
Or better yet, make a veggie sandwich. Pile all kinds of veggies (like mushrooms, bell peppers, cucumbers, tomatoes, avocado) on collard greens, add a little vinaigrette or hummus, and wrap them up. You definitely want a few of these so you are satiated.
Another idea is to make veggie sushi rolls. Put your nori sheet down, add grated carrot (as the rice), asparagus spears, avocado, lettuce, herbs (like basil or cilantro) and roll it up. Dunk it in soy, and you have an Asian feast, all the while, eating more vegetables.
5. Add sprouts/microgreens to everything
Sprouts and microgreens, are like little plant superheroes, and come in all different varieties. There are broccoli sprouts, radish sprouts, pea shoots, sunflower shoots and so many more! For being very small, they have way more nutrients then their full grown counterparts. Basically you get more bang for your buck. You’d have to eat a lot of broccoli to get the equivalent of a handful of broccoli sprouts/microgreens. They are also fantastic for your immune system as well (which we can all use nowadays). You can add these to everything: smoothies, bowls, sandwiches, salads, and even eat them plain. I usually get mine at our Farmer’s Market.
See how easy it is to eat more vegetables?!
Now there is nothing stopping you. Remember, you’re not missing out on anything. Nothing has been taken away. You’re just adding health and wellness to your meals.
P.S.- Make sure you buy organic when possible.