It can be a challenge to eat the recommended servings of vegetables each day – even for those who like veggies! The general guideline for adults is to eat five servings of fruits and vegetables per day, that's roughly 2-3 cups of vegetables. It may not sounds like much, but most tend to choose to fill up on other foods than vegetables, thus making it hard to reach that recommended serving.
However, we must make an effort to eat more vegetables! They are nutritional powerhouses that are filled with a variety of vitamins, minerals, and fiber that our bodies need. Fortunately, you don't always have to roast or steam your veggies, there are various clever ways you can sneak them into your daily meals! Keep on reading to learn how to start eating more vegetables and actually enjoy them...
Add them to your smoothies/protein shakes
One of the easiest, and possibly tastiest ways, to get more leafy greens in your diet is by adding them into smoothies and protein shakes! Adding in frozen fruit, your favorite beverage (coconut water, orange or pineapple juice, dairy-free milk), and a handful of spinach, kale, and/or other leafy greens, will help mask the taste of the greens. You can also add nut butter, yogurt, or add a scoop of your favorite protein powder for some additional protein.
This is a super tasty, enjoyable, and highly nutritious way to add veggies in your diet. It's especially great because leafy greens are packed with tons of necessary vitamins and minerals, and fiber to help support your gut!
Create delicious sauces with them
If you love pasta, but don't really love veggies – add them to your pasta sauce! When you make your own pasta sauce you can add additional veggies other than tomato without you even noticing them. Aside from tomatoes, you can add onions, pumpkin puree, pureed sweet potatoes, pureed carrots, parsley, basil, and celery. It might sound strange, but it actually works really well with the tomatoes and seasonings. Plus, you get the added benefit of adding more nutrients to your pasta dish.
Aside from pasta sauce, you can create veggie dips to incorporate vegetables in your snacks, like spinach dip! Many parents like to use sauces and dips as a way to get their little picky eaters to eat more vegetables, and it works, so try it out for yourself!
Blend veggies with meatloaf
Use meatloaf as an opportunity to sneak in some more vegetables! It's usually made by combining ground meat, eggs, breadcrumbs, and tomato sauce, but you can take it a step further and add some chopped vegetables. A few you can add include, chopped onions, bell peppers, carrots, zucchini, and spinach. Plus, you can have a veggie-based side like mashed potatoes and green beans to add even more nutrients in your dinner!
Bake with them
Believe it or not, you can actually bake with vegetables and turn your favorite sweet treats into nutritional powerhouses! One clever way to sneak veggies into your breakfast is by baking them into a sweet loaf. For example, zucchini bread instead of banana bread! Zucchini bread is becoming so popular because it adds flavorless moisture to the cake, meaning you'll be eating a vegetable without the vegetable flavor! Other favorites to turn into bread are squash, carrots, and even beets.
Aside from a good morning bread, you can also disguise greens in your favorite desserts! Pureed carrots and squash make for the perfect chocolate cake batter, while pureed spinach and zucchini are great for brownie batter. You can even add pureed carrot or sweet potato to chocolate chip cookies – making them tasty with the added benefits of beta carotene!
There are so many creative ways to bake your favorite treats with nutrient-dense vegetables so try it out yourself and look up some recipes!
Try veggie noodles
Change up your usual pasta dish by trying veggie noodles! Instead of using pasta, you can bake spaghetti squash in the oven, and once it's done, shred it to reveal a spaghetti-like texture. Top it with your favorite pasta sauce, or try a homemade pasta sauce with additional veggies, as we discussed earlier. Another great pasta alternative is zucchini noodles! Use a spiralizer to turn zucchini into noodles or you can find them pre-packaged at the grocery store to make it easier.
There's nothing wrong with eating regular pasta, but using veggies instead can help spice up your usual dinner and add more nutrients into your diet – plus, it's just as tasty!
Make veggie-based soups
Soups are a staple recipe in every family because they're easy to make and of how highly nutritious they can be! When the weather starts cooling down consider incorporating more veggie-based soups as a part of your meals.
There are so many ways to create delicious soups packed with vegetables. You can make butternut squash soup, and pumpkin soup, or add some red onions and celery for added flavor. Or make a chicken broth based soup and pile on the vegetables, like peppers, potatoes, zucchini, carrots, and leafy greens. The best way to go about it is to pick a base that you like, so if you prefer a butternut squash base use that and incorporate other vegetables in small portions.
There are many ways you can go about it, so experiment with different recipes to find what you like best!
Try a super greens supplement
This last suggestion doesn't involve actually making a meal out of vegetables, but it is a convenient and great way to ensure you're not missing out on the important nutrients found in various greens. Super greens supplements are designed to give you a full daily serving of fruits and veggies all in just one scoop! They are fruits, green vegetables, and other healthy compounds that are dehydrated or crushed to be formed into a powder that is then mixed in water.
Each brand contains a different blend of vegetables, fruits, and other blend compounds, but they are generally packed with tons of vitamins, minerals, antioxidants, and even probiotics. This helps give super greens supplements their benefits, which include...
We always suggest reaching for whole foods first, but at the end of the day, if you feel like you didn't get enough vegetables or you just need a nutrient boost – take super greens supplements! If you need help finding a good one, look no further than 373 Lab Supplements! 373 Lab Super Greens is packed with vegetables, fruits, grass, algae, antioxidants, fiber, probiotics, and prebiotics to help boost the immune system, digestion, energy, and training performance! Just one scoop a day will help you feel refreshed, renewed, and energized – and give your gut health the boost it needs!
Start eating more vegetables by getting creative!
You can always cook vegetables, roast, or steam them but that can get boring quickly and can cause you to eventually avoid them! Instead, incorporate these creative ways to sneak veggies into your diet. You'll enjoy so many delicious meals without realizing they're packed with nutrients!
Who are we?
We're 373 Lab Supplements – nice to meet you! Founded by Iulia Danilova (Fit With Iulia), and with a team filled with fitness enthusiasts, we've worked hard to bring a trustworthy supplement to the market! Supplements that are designed to help you achieve your fitness goals by giving you only the nutrients you need – no unnecessary fillers or additives!
Find what your pantry is missing at 373 Lab Supplements.