9 Creative Ways to Add More Vegetables to the Diet

Eating more and more vegetables is beneficial for the body. Being rich in antioxidants and nutrients different types of vegetables boost health and help fight disease. They also help in weight management as they are low in calories.

Health authorities recommend everyone to eat several servings of vegetables every day, but many people find it difficult to accomplish the same. Mostly it is seen people get confused about how to prepare meals using different veggies.

There are various ways in which vegetables can be incorporated into the eating plan. This will help you enjoy them and never get bored.

9 Creative Ways to Add More Vegetables to the Diet

Vegetable Soups

Soups are an excellent way to consume multiple servings of vegetables in one go.

Vegetables can be added to the soup and spices can be added to enhance the taste.

Adding vegetables such as broccoli can be a good way of increasing fiber, vitamin, and mineral intake.

Add Veggies to Sauces

Adding extra vegetables to the meal and sauces is a good way of increasing the vegetable intake in the diet of picky kids. While cooking sauces such as marinara sauce, add vegetables and herbs of your choice. Puree the roasted vegetables to make the sauce rich in nutrients.

Blend the Veggies into Smoothies

Smoothies can be a refreshing breakfast addition. It can also be taken when craving a snack at 11 am.

Green smoothies are very healthy as they contain loads of green in fruity packages.

These smoothies can be made by combining fruits with ice, milk, water, and vegetables can be added without compromising on taste.

Cook Veggie Omelet

Eggs are rich in proteins and vitamin D. Adding vegetables to them while cooking adds to the benefits as it increases the nutrient capacity of the dish.

Different veggies such as spinach, onion, scallion, bok choy, bell pepper and tomatoes can be a good and tasteful addition to the omelet.

Lettuce Wraps

Making wraps using lettuce helps in cutting down calories.

Butter the lettuce leaves, cabbage leaves, lacinato kale, and swiss chard. It can be a good healthy alternative to the bread used in wraps.

It can be consumed in lunch or dinner by adding the filling of choice.

Veggie Noodles

Easy to make, veggie noodles can be a great way to add more vegetables to the diet. It is an excellent low-carb substitute for high-carb pasta.

Put the vegetables into the spiralizer that gives it a noodle-like shape. You can even cut them, shred them or slice them into whatever shape wanted.

Once the veggies are shaped into noodles, cook them with the favorite sauce and other vegetables or meat.

Cauliflower Pizza Crust

Cauliflower is a very versatile vegetable. It can be roasted, stewed, pureed, and can also be made into a pizza crust.

This helps in replacing the flour-based pizza crust. Cauliflower crust can be combined with finely chopped and drained cauliflower with eggs, almond four, and some seasoning.

This crust can be topped with vegetables depending on personal choice.

100 grams of cauliflower contains 5 grams of carb and 26 calories, along with lots of fiber, vitamins, minerals, and antioxidants.(1)

Savory Oatmeal

Oatmeal need not always be sweet. Savory oatmeal along with vegetables can be an excellent morning breakfast.

You can add fruits, raisins, cinnamon, and eggs to it along with veggies.

Mushrooms and kale can also be added to it.

Kale is good in nutrition and so are the mushrooms as they are high in protein, vitamin D and vitamin B12. It can therefore be a great addition to the plant-based eating plan.(2)

Stuffed Bell Peppers

Bell peppers can be stuffed with meat, bean, rice, and seasonings. It can then be baked in an oven.

You can also add a layer of cream cheese to it.

Bell peppers are a rich source of many vitamins and minerals especially vitamin A and vitamin C.(3) Its nutritional content can be further raised by adding more vegetables to it.

There are various ways in which more and more vegetables can be added to everyday meals. Adding a variety of veggies to meals in regular eating habits can help increase the intake of fiber, nutrients, and antioxidants and this can be extremely beneficial for health.

Also Read: