Unless you dream of greens, it can be tough to eat enough vegetables every day. You know they’re good for you: Veggies are packed with essential nutrients that support your entire body, plus fiber to support regular digestion. The problem is vegetables aren’t easy. They have to be cleaned, prepped, and usually cooked, so getting them into your diet requires some planning.
If you’re wondering how to eat more vegetables, we’ve got you covered. Below, you’ll find a list of tips to become a vegetable connoisseur, plus our recipes that make it easy to get enough fiber (and flavor) with every meal. Let’s get that green.
5 EASY WAYS TO EAT MORE VEGGIES
1. COOK WHAT YOU ACTUALLY LIKE
So, how do you eat more vegetables if you don’t like them? If you grew up eating boiled brussels sprouts and raw veggie trays, you might not know that vegetables can and should taste delicious.
When roasted or baked, broccoli and sweet potatoes release their natural sweetness. When you saute zucchini in ghee, it imparts a delicious buttery flavor. The texture of properly steamed carrots is tender, not mushy.
Recognize that different cooking method will yield different flavors and textures. Experiment in the kitchen and find what you actually enjoy. For instance, you might not like the texture of steamed butternut squash, but when it’s roasted and blended with coconut milk, ghee, veggie broth, and chicken stock, it becomes a velvety Roasted Butternut Squash Soup.
2. CLEAN, PREP, AND COOK YOUR VEGETABLES AHEAD OF TIME
You aren’t going to eat a container of organic spinach if it sits in the back of your crisper all week. Keep your vegetables at eye-level in your fridge so you know what needs to be cooked.
Take this step to the next level by cleaning, prepping, and cooking your produce at the beginning of the week. That way, all you have to do is grab and go, and you already have a base or side for meals. Here are some ideas:
- Slice carrots, cucumbers, and bell peppers into matchsticks for quick snacks
- Roast a batch of hardy vegetables, like broccoli, beets, and brussels sprouts, so you always have a serving of flavorful greens handy
- Clean and chop lettuce to throw into salads (and use these tips to keep it fresher, longer)
- Use a spiralizer to turn zucchini and sweet potatoes into veggie noodles, then make exciting dinners and so flavorful!
3. SWAP AND ADD VEGETABLES IN YOUR FAVORITE MEALS
You might have heard of people wrapping their burgers in lettuce wraps and using cauliflower to make everything from pizza crust to oatmeal. This isn’t just a lower-carb way to eat — it’s a great tip to boost your veggie intake throughout the day.
Use lettuce cups instead of tortillas, like these Thai Tuna Salad Wraps If you’re cool with nightshades, add diced bell peppers and onions to your morning scramble. Neutral-flavored vegetables can bulk up your favorite meals, like the cauliflower in this INSERT RECIPE. Still craving something bready? This bread recipe is a delicious base for eggs, avocado, or pizza toppings.
4. USE FROZEN VEGETABLES
If you’re tired of wilted spinach and soggy zucchini, it’s time to embrace the convenience of frozen vegetables. Frozen vegetables make it easy to have fresh, organic produce on-hand at any time. They’re often picked at their peak and frozen right at the farm, so they’re just as delicious and nutrient-dense as their fresh counterparts — but they last way longer.
Stock up on your favorite frozen vegetables and use them just like you would any other vegetable. Steam frozen broccoli until it becomes tender and bright green, or bake frozen cauliflower florets on a sheet pan until they’re cooked to your liking. The best part? You can cook frozen vegetables without having to let them thaw. Check out this recipe for oven-roasted frozen broccoli.
5. START YOUR DAY WITH GREENS
Vegetables aren’t just for dinner. Start your day with eggs on sweet potato toast, a veggie-loaded frittata. Prefer to drink your greens? Try Green Juice or this Smoothie for a fast serving of veggies, plus quality fats and protein.
Here are some suggestions to help you get started.