5 Creative Ways to Eat More Vegetables

Soup as a Way to Eat More Vegetables

Including vegetables in your meals is extremely important. Veggies are rich in nutrients and antioxidants, which boost your health and help fight off disease.

Additionally, they’re beneficial for weight management due to their low-calorie content.

Health authorities around the world recommend that adults consume several servings of vegetables each day, but this can be difficult for some people.

We’ll cover some unique ways you can incorporate vegetables into your eating plan so that you never get sick of eating them.

1. Make Veggie-based soups

Photo by Cook Eat on Pexels.com

Soups are an excellent way to consume multiple servings of vegetables at once.

You can make veggies the “base” by pureeing them and adding spices, such as in this broccoli spinach quinoa soup.

Furthermore, it’s simple to cook veggies into the broth- or cream-based soups.

Adding even a small number of extra veggies, such as broccoli, to soups is a great way to increase your intake of fiber, vitamins, and minerals.

Here are a few other veggie-based soup recipes for you to try:

  • Ribollita
  • kitchen sink soup
  • Green pappaya fish soup
  • kale, tomato and white bean soup
  • Pho packed with spinach and bok choy

2. Experiment with veggie noodles

Photo by Polina Tankilevitch on Pexels.com

Veggie noodles are easy to make, and a great way to get more veggies in your eating plan. They’re also an excellent low-carb substitute for high-carb foods, such as pasta.

They’re made by inserting vegetables into a spiralizer, which processes them into noodle-like shapes. You can also:

  • shred them
  • slice them with a mandoline
  • just cut them up as you please

You can use a spiralizer for almost any type of vegetable. They’re commonly used for zucchini, carrots, spaghetti squash, and sweet potatoes, all of which come packed with extra nutrients.

Once the “noodles” are made, they can be consumed just like pasta and combined with sauces, other vegetables, or meat.

3. Try zucchini lasagna

Photo by alleksana on Pexels.com

Another creative way to eat more veggies is by making pasta-free zucchini lasagna.

Traditional lasagna is a pasta-based dish made by layering lasagna noodles with sauce, cheese, and meat. It’s tasty, but it’s also typically very high in carbs and doesn’t come with veggies automatically.

A great way to prepare this delicious dish so that it has a lower carb content and more nutrients are to replace the lasagna noodles with strips of zucchini.

Zucchini is a rich source of B vitamins and vitamin C, in addition to trace minerals and fiber.

Take your favorite lasagna recipe and replace those noodles with strips of zucchini sliced with a vegetable peeler. Tip: Salt the zucchini, let it sit for 15 minutes, and pat it dry with a paper towel to draw out the extra water.

4. Make a cauliflower pizza crust

Photo by Brett Jordan on Pexels.com

Cauliflower is extremely versatile. You can rice it, roast it, stick it in a stew, puree it for silky goodness, and make it into a pizza crust.

Replacing a regular, flour-based pizza crust with a cauliflower crust is as easy as combining finely chopped and drained cauliflower with eggs, almond flour, and some seasonings.

You can then add your own toppings, such as fresh veggies, tomato sauce, and cheese.

A cup (100 grams) of cauliflower contains only about 5 grams of carbs and 26 calories, in addition to lots of fiber, vitamins, minerals, and antioxidants.

5. Cook a veggie omelet

Photo by Matia Malenica on Pexels.com

Omelet are an easy and versatile way to add veggies into your meal plan. Plus, eggs add lots of good nutrients, too.

Cook up some beaten eggs with a small amount of butter or oil in a pan, and then fold them around a filling that often includes cheese, meat, vegetables, or a combination of the three.

Any type of veggie tastes great in omelets and you can really load them up for lots of nutrition. Spinach, onions, scallions, bok choy, mushrooms, bell peppers, and tomatoes are common additions. Here are some to try:

  • Spinach, goat cheese and chorizo omelet
  • Moringa Omelet
  • Waffle omelet with tomatoes and peppers
  • Vegan chickpea omelet

There are so many ways to add vegetables to everyday food items. Some can sneak right into recipes without a lot of drama (like spinach) and some additional color and flavor in ways you’d never expect (like beets and sweet potatoes).

Adding to a dish is great, but sometimes veggies can become the star as your sandwich bun or rice.

By making veggies a regular part of your eating habits, you’ll significantly increase your intake of fiber, nutrients, and antioxidants.


Source: https://www.healthline.com/nutrition/17-ways-to-eat-more-veggies#8.-Cook-a-veggie-omelet

Author: Devika

Devika, M.Sc, NET Qualified is passionate about helping people discover the power of nourishing real food. She specializes in weight management, therapeutic nutrition, food allergies and intolerances, inflammatory diseases, gut health, and functional nutrition. Her approach blends a conventional health care and nutrition background with natural and science-based therapies.