Sneaky Ways Nutritionists Get More Veggies In Their Diet

Getting enough vegetables in our diets can be a challenge for many of us. As nutritionists know, veggies provide essential vitamins, minerals, fiber and phytochemicals that support health. Rather than feeling guilty about not eating enough of them, we can take inspiration from some of the sneaky ways that nutrition pros integrate more vegetables into their daily meals.

Blend Them Into Smoothies

One of the easiest ways to pack more veggies into your diet is to blend them into smoothies. Dark leafy greens like spinach and kale blend seamlessly into fruit smoothies without changing the flavor much. Shredded carrots and zucchini also blend well. Just be mindful of going overboard on fruit, which can spike blood sugar levels.

Grate or Puree Veggies Into Dishes

Grating, pureeing or chopping veggies small allows you to hide them in everything from meatballs to pasta sauce to baked goods. Some nutrient value may be lost from heat exposure or oxidation, but it’s a small price to pay for the extra veggies.

Experiment With Different Cooking Methods

Roasting, sautéing, steaming and stir frying can make vegetables taste delicious. Don’t be afraid to try something new! Cooking veggies properly helps boost nutrient absorption.

Add Veggies to Soups, Stews and Casseroles

Slow-cooked one pot meals like soups, stews and casseroles nicely incorporate vegetables without much effort. Go heavy on the veggies and beans for extra nutrition and fiber.

Make Veggies The Star of Meatless Meals

Center your plate around veggies by enjoying more meatless meals. Trying new vegetarian recipes made with vegetables you don’t normally eat encourages you to experiment.

FAQ

What are some easy ways to eat more vegetables?

Some easy ways to eat more vegetables include adding them to smoothies, grating them into dishes like meatballs or pasta sauce, trying new cooking methods like roasting and stir-frying, adding more veggies to soups and stews, and making meatless meals focused around vegetables.

Which vegetables blend best into smoothies?

Some vegetables that blend best into smoothies are dark leafy greens like spinach and kale, shredded carrots, and zucchini or other summer squashes.

What are good cooking methods for vegetables?

Some healthy and tasty ways to cook vegetables include roasting, sautéing or stir-frying, steaming, and baking into casseroles or gratins. Experiment to find what works best for different veggies.

What vegetables work well in soups and stews?

Almost all vegetables can be added to flavorful soups and stews! Try carrots, celery, onions, peppers, zucchini, squash, spinach, kale, green beans, peas, sweet potatoes, and more.

What are some ideas for meatless meals centered around vegetables?

Some tasty meatless meals focused on vegetables include veggie pizza or flatbreads, loaded sweet potatoes, vegetable curries served with rice or quinoa, vegetable frittatas or stratas, pasta primavera, bean and veggie chili, hearty vegetable stews or pot pies, and Buddha bowls.