Have you ever been told you need to eat more vegetables? 3 servings, 5 servings, 8+ servings, half your plate…there are so many different recommendations! If you don’t like veggies to begin with, you might be tempted to just give up and stop trying to eat them altogether.
Don’t give up! There’s a better way.
Why it’s so hard to eat more vegetables
Digestive difficulties
Raw vegetables can be difficult to digest, especially if you already don’t eat a lot of them. But vegetables also aren’t meant to be eaten alone and raw. Many of the nutrients stored inside are only accessible when they’re cooked and eaten with fat.
To access the nutrients in vegetables like spinach, cabbage, and broccoli, you need to break down the cell walls. Cooking helps a lot with this process! It also can increase the amount of certain nutrients. However, it does decrease others depending on the vegetable and cooking method.
It’s a bit of a trade-off. Personally, if it’s the difference between eating the vegetables and having them spoil in the fridge because I don’t like how they taste or make me feel when I eat them raw, I’m going to cook my veggies.
Plain, raw broccoli? No, thank you. I’ll have mine roasted in butter. Doesn’t that sound better?
Time-intensive to prepare
Another problem is that they can be difficult to prepare, especially if you’re short on time. Luckily, there are some shortcuts that will help reduce the difficulty of washing and chopping vegetables at meal time.
Take advantage of frozen vegetables where you can and don’t be afraid to prep a bunch at once. For some people, it’s much easier to cut up all the vegetables you’ll need for the week in one massive prep session. For others, it may be easier to prep as you get time here and there.
Fresh pre-cut vegetables are also an option. You’ll often pay a premium, but if time is money for you, it may be a worthwhile trade-off.
Salads and smoothies aren’t the answer
The last major problem (at least in my own observation) is that when you try to eat more vegetables, a lot of people recommend salads and smoothies. While that may be great for some people, it doesn’t work for everyone.
Salads are often not appealing to people who don’t like vegetables – that’s why they’re trying to eat more vegetables in the first place! I’ve found that salads can be quite enjoyable with the right toppings and dressings. However, such salads are much more labor intensive. If I’m putting that much effort into a meal, I often want it to be more satisfying than even the best salad.
Smoothies are a different beast. If they work for you, more power to you. They do not work for me. Most smoothies need something to sweeten them and something to thicken them, often banana. Cram some more fruits and vegetables in, and you end up with something proportionally rather high in carbs – even if you have some protein and fat mixed in. And then you blend it, reducing the fiber that normally would balance out all the sugars.
I’ve found that smoothies send me on a blood sugar roller coaster that makes me feel terrible. It might be one way to get a few extra servings of vegetables, but it certainly didn’t get me any closer to my other health goals. Thanks, but I’ll pass!
How to Eat More Vegetables (and actually enjoy it)
1. Add vegetables to eggs to start the day strong
Skip the bagel and oatmeal – eat a breakfast that actually satisfies! It’s important to start the day well, and I find that eggs and veggies is the perfect breakfast. Whether that’s an omelet, breakfast hash, or veggie bowl topped with a fried egg, I find that it’s the perfect pairing to keep me fueled until lunchtime. Eggs by themselves rarely do the trick, but add some fiber and that’s a recipe for a great morning.
Time-Saving Hack: Either prep ahead with a crustless quiche or keep a container of pre-chopped breakfast veggies in the fridge. I like to prep mine about once a week, then I just cook a few handfuls and make my eggs however I want. Change up the veggie mix and how you make the eggs so that it never gets old!
Recipe Recommendation: Pork & Pepper Crustless Quiche
2. Eat more soups (and sneak some extra veggies in)
Soups are so underrated! Skip the noodles (which often get too soggy anyway) and pack them with veggies, legumes, and meat or seafood for the ultimate satisfying meal. And if you make your own bone broth, you’ll get some extra collagen and minerals, basically for free. On the veggie front, because you’ll eat the broth they’re cooked in, any water-soluble vitamins “lost” in cooking aren’t actually lost at all. They’re in the broth! I bet you’ll be surprised by how many veggies you end up eating this way.
Time-Saving Hack: Cut up the veggies for soup in advance or use frozen vegetables – they end up soft either way! I often find time to chop veggies during my toddler’s nap time or while I’m waiting for something else to cook another time. Get creative – the more veggies you chop, the faster you’ll get at it.
Recipe Recommendation: Creamy Shrimp and Mushroom Soup or Seafood Chowder
3. Add more vegetables to sauces
Hidden veggies work for toddlers and adults! Finely dice vegetables or chop them up small in a food processor or chopper, then throw them in a sauce. Not only will you end up eating more veggies, you’ll get to enjoy all the wonderful flavors they can add. Don’t ever underestimate the power of mirepoix: carrots, celery, and onion. There’s a reason they’re the base for so many soups – take advantage of that in your sauces!
Time-Saving Hack: Bulk prep a finely diced mirepoix, portion it, and keep it in your freezer. Whenever you’re making a sauce that would benefit, just throw some in!
Recipe Recommendation: Beef Bolognese (with optional hidden liver)
4. Sneak extra veggies into casseroles and one-pot meals
Vegetables are easy to add to casseroles and other one-pot meals because when everything cooks together, they take on the flavor of all the spices and contribute their own flavor to the rest of the meal. If you’ve got picky eaters (or if you’re the picky one), chop them up small and mix them in well. You’ll hardly notice them!
Time-Saving Hack: Sometime, pre-cut veggies can save you a ton of time. Packaged cole slaw mix can be a great addition to many different casseroles and one-pot meals because cabbage develops a lovely, slightly sweet flavor when cooked. And it doesn’t make the meal watery either!
Recipe Recommendation: One-Pot Egg Roll in a Bowl
5. Take advantage of frozen veggies when you can
I have a love-hate relationship with frozen veggies – sometimes they’re delicious, but sometimes they’re pretty gross. Try out a bunch and see which ones you like enough to eat on their own (because they’re the easiest side dish ever). For the others, save them for use in recipes – even fresh vegetables get soft when cooked in liquids, as is the case with soups, sauces, and many casseroles.
Time-Saving Hack: Frozen veggies themselves are the time-saving hack. They’re already washed and cut for you. All you need to do is heat them up!
Recipe Recommendation: Healthy & Hearty Beef Chili (in addition to frozen corn, you can use frozen peppers and onions in place of fresh!)
6. Swap processed carbohydrates for vegetables in creative ways
Often, we use various processed carbs to bulk up a meal and soak up a sauce, so it’s no good to swap it for something that is really watery when cooked (looking at you, cauliflower rice). Instead, here are some creative ways to use vegetables instead of processed carbs:
- Use zucchini sliced 1/4″ thick instead of lasagna noodles or tortillas in casseroles because they hold their structure well (as long as they aren’t over cooked)
- Instead of cauliflower rice, use finely chopped cabbage because it doesn’t get watery and can hold a sauce surprisingly well
- Swap noodles for thinly sliced cabbage in soups (it doesn’t get soggy) or in some Asian dishes, like pad thai.
Time-Saving Hack: While I’m not a huge fan of gadgets, a manual food chopper, food processor, or mandoline slicer can make chopping veggies a breeze, especially if you’re still getting comfortable chopping them with a knife or need to cut a large amount into very small or very uniform pieces. However, it can also be time-saving in the long run to spend some time practicing your knife skills – fewer dishes to do and if you’ve ever seen a professional chef, you know that it can be quite fast!
Recipe Recommendation: Easy Zucchini Lasagna (not watery)
7. Grow a garden, even if it’s just in a few pots on your windowsill
Grow anything you can. You’ll be amazed by the flavor of things you grow yourself. Plus you certainly won’t want to let them go to waste! If all you have is some small pots and a windowsill, fresh herbs taste delicious and can be added generously to many meals. With just a shady area to grow in, lettuce may be your friend. Home-grown lettuce tastes so much better than anything from a store! If you’ve got some bigger pots outside, grow some root vegetables (radishes are quick and easy). And if you have room for a full garden, grow anything that you think you might enjoy! When harvest time comes, you’ll be finding lots of creative ways to eat your veggies.
Time-Saving Hack: Some plants are easy to grow, while others are more time intensive. Herbs tend to be some of the easiest and hardiest, accepting (or even preferring) poor soil. Lettuces and other salad greens are also easy and quick. I’d recommend loose leaf lettuce, spinach, or swiss chard for cut-and-come-again harvesting whenever you want just a couple leaves for a side salad, sandwich, or burger.
Recipe Recommendation: Any recipe on the blog can use garden fresh produce, but Middle Eastern Ground Beef & Lentil Bowls really wowed me when we had fresh parsley and garden tomatoes last year! We’re growing cucumbers as well this year, so I can’t wait to see how that improves it even more.
8. Ferment vegetables and use them (liberally) as toppings
Fermentation is amazing for storing vegetables long-term, especially if you followed #7, grew a garden, and ended up with a bumper crop! It requires minimal equipment. While you’ll need a spot in your refrigerator once it’s done fermenting, you don’t need to use any heat or give up precious freezer space. And, to top it all off, fermentation is the only preservation method that actually increases the nutrient content of the food!
Many vegetables can be fermented, from cabbage (sauerkraut) and cucumbers (pickles) to peppers (hot sauce or pickled peppers) and radishes (a great salad topping). Get creative and ditch the expensive probiotic supplements – just make and use your own fermented toppings instead.
Time-Saving Hack: Unfortunately, fermentation takes time and it really can’t be rushed. However, if you make a big batch at once (in a fermentation crock, a large mason jar, or several quart mason jars), you’ll be set for a long time! I made a bunch of hot sauce and sauerkraut last summer and we’re still enjoying it in spring – with plenty to go!
Recipe Recommendation: Purple Sauerkraut – it’s delicious on pork shoulder or other roasts!
9. If you like to snack, cut some veggies you enjoy and make (full fat) dips to go with them
I’m not a huge snacker, but when I want something, most raw plain veggies just don’t make the cut. However, with a good dip, I’m much more inclined to choose them, especially if they’re veggies I particularly enjoy (carrots, celery, and bell pepper)!
Make sure your dip has some healthy fats in it – it’ll make it easier for your body to absorb the nutrients (and it will taste better). My favorite dip bases are Greek yogurt, cream cheese, or hummus. Mix in whatever spices or herbs appeal at the moment, perhaps with a squeeze of lemon juice, and you have a quick and easy dip to enjoy with your veggies!
Time-Saving Hack: If you know you’re a snacker, cut up some veggies for the week and mix up your dips ahead of time. Often, when we want a snack, we’re looking for something easy and convenient. If it’s already prepped and ready to go, you’re much more likely to grab it when you’re looking for that pick-me-up.
Recipe Recommendation: Homemade Greek Yogurt – use it to make some Healthy Burger Sauce, which doubles as a great “Comeback Sauce” for dipping veggies!
10. Understand why you want to eat more vegetables (and the other ways you can achieve that goal)
Why do you want to eat more vegetables – because someone told you it was important, or because you have some other goal? If you’re eating veggies for veggies sake, go right ahead. But you may want to ask yourself what benefit you’re seeking.
Are you looking to increase the nutrient density of your diet? Vegetables can help, but meats, and especially organ meats, have even more of the essential vitamins and minerals our bodies need (and in highly bioavailable forms). Bivalves, like clams and oysters, are also high in many micronutrients.
If it’s fiber you’re looking for, vegetables are a great place to find it. However, you should also consider legumes/seeds and whole grains. Lentils add a good bit of fiber and I’ve found that they’re delicious when paired with ground beef. Chia seeds, soaked in water or milk, pack a powerful fiber-rich punch. And baked goods with freshly milled flour (like my sourdough tortillas) are incredible for maintaining bowel regularity. In some cases, I’ve found that fiber sources other than raw vegetables are much gentler on my digestive tract and just as effective.
So there you have it – my top 10 tips for eating more vegetables. Comment below with your favorite ways to get more vegetables into your diet!
Leave a Reply