Top 17 Creative Ways To Eat More Vegetables.

 

It is important to include vegetables in your diet. Vegetables are rich in nutrients and antioxidants that can enhance your health and fight disease.

Top 17 Creative Ways To Eat More Vegetables.

In addition, they are beneficial for weight management due to their low calorie content.

Health officials around the world recommend that adults eat a variety of vegetables every day, but this can be difficult for some people.

Some people find eating vegetables uncomfortable, while others do not know how to make them delicious.

We will cover some specific ways to include vegetables in your eating plan so you can never get sick from eating them.

1. Make veggie based soup

Soup is a great way to eat a variety of vegetables at once.

You can create a “base” by pureing vegetables like this broccoli lettuce quinoa soup and adding spices.

In addition, vegetables are easy to cook in broth or cream based soups.

Adding a small number of extra vegetables such as broccoli to the soup will increase your fiber, vitamins and minerals intake.

Here are some other veggie based soup recipes you can try:

Ribollita

Kitchen sink soup

Green papaya fish soup

Kale, tomato and white bean soup

Lettuce and bok choy fo

2. Try the pumpkin lasagna

Another creative way to eat more vegetables is to make pasta-free pumpkin lasagna.

Traditional lasagna is a pasta-based dish made by frying lasagna noodles with sauce, cheese and meat. It's delicious, but it's usually high in carbohydrates and does not automatically come with vegetables.

A great way to make this delicious dish is to replace the lasagna noodles with pumpkin strips so that it has a lower carb content and more nutrients.

Pumpkin is a great source of B vitamins and vitamin C along with minerals and fiber (1 reliable source).

Take your favorite lasagna recipe and replace those noodles with sliced ​​pumpkin with vegetable peel. Tip: Add salt to the pumpkin, leave for 15 minutes, pat dry with a paper towel and remove excess water.

3. Experiment with veggie noodles

Veggie noodles are easy to make, and a great way to get more vegetables in your diet plan. They are an excellent low carb alternative to high carb foods like pasta.

They are made by placing vegetables in a spiralizer, which processes them into noodle-like shapes. You too:

Slice them

Slice them with a mandolin

Cut them the way you want

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

Once the "noodles" are made, they can be eaten as pasta and mixed with sauces, other vegetables or meats.

Here are some veggie noodle recipes you can try:

Spaghetti squash in white wine and mushroom sauce

Judeley with lentil bolognese

Peanut-Chicken Juddles

4. Add the vegetables to the sauce

Adding extra vegetables to your sauces and dressings is a secret way to increase your vegetable intake, especially if your kids are eating pickles.

When you make a sauce like marinara sauce, add some vegetables and herbs like your favorite onions, carrots, capsicum and greens like lettuce.

Refining roasted root vegetables can create a rich sauce with an alfredo-like feel. Think Carrots, Sweet Potatoes, Squash, Turnips, Purple Yams, Beets and Kohlrabi.

Always try to make pesto with roasted beets for a delicious dish.

5. Make Cabbage Pizza Crust

Cauliflower is very versatile. You can put rice, bake it, stick it in curry, 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 mixing finely chopped and diced cauliflower with eggs, almond flour and some spices.

You can add your own toppings like fresh vegetables, tomato sauce and cheese.

One cup (100 grams) of cauliflower contains just 5 grams of carbohydrates and 26 calories, as well as a lot of fiber, vitamins, minerals and antioxidants (2 trusted sources).

6. Mix into smoothies

Smoothies are made for a refreshing breakfast or snack. Green smoothies are especially popular for hiding leafy vegetables in fruit packages.

Typically, fruits are made by mixing ice, milk or water in a blender. However, you can also add vegetables to smoothies without compromising the taste.

Fresh, leafy greens are a simple smoothie addition, in this recipe, it combines kale with blueberries, bananas and cucumber.

Just 1 cup (25 grams) of lettuce contains half of the recommended amount of vitamin K and vitamin A throughout the day.

One serving of kale provides high amounts of vitamin A, vitamin C and most vitamin K (3 trusted source, 4 trusted source).

In addition, frozen zucchini, squash, beets, avocado and sweet potatoes blend well in smoothies. Here are some to try:

Akai Green Smoothie

Pineapple, banana, and avocado green smoothie

7. Add the vegetables to the casserole

Adding extra vegetables to the casserole is an effective way to increase your veggie intake. They combine bulk, texture and flavor.

Casseroles often combine meats with vegetables, cheese, potatoes and grains such as rice or pasta. As you may have guessed, traditional casseroles are usually high in refined carbs and calories.

When vegetables are less popular than other dishes they are especially common, especially during the holidays.

Fortunately, you can reduce the calories and carbs in your casserole by replacing whole grains with vegetables such as broccoli, mushrooms, celery or carrots. A healthy green bean casserole is especially known and popular.

In addition to a good amount of vitamins and minerals, 1 cup of raw green beans contains 33 micrograms (mcg) of folate, an essential B vitamin (5 trusted source).

8. Cook a veggie omelette

Omelettes are an easy and versatile way to include vegetables in your meal plan. Apart from this, eggs also add a lot of good nutrients.

Top 17 Creative Ways To Eat More Vegetables.

Boil a few scrambled eggs in a pan with a little butter or oil, and then wrap them around the filling with cheese, meat, vegetables or a combination of all three.

Any kind of vegetable in the omelette is very tasty and you can really load them up for a lot of nutrition. Common additions are lettuce, onions, scallions, bok choy, mushrooms, bell peppers and tomatoes. Here are some to try:

Lettuce, goat cheese and chorizo ​​omelette

Moringa omelette

Waffle omelette with tomatoes and peppers

Vegetarian Chloe Omelette

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9. Prepare delicious oatmeal

Oats do not have to be sweet. Delicious oatmeal can add more vegetables to your breakfast.

It looks great with fresh fruit, raisins or cinnamon, you can also add eggs, spices and a lot of vegetables.

This recipe for delicious oatmeal includes mushrooms and kale for a hearty and warm meal.

We already know that kale provides good nutrition, but so do mushrooms. They are high in protein, vitamin D and vitamin B12. This exclusively includes them in a plant-based eating plan (6 Trusted Source).

10. Try lettuce wrap or veggie bun

An easy way to eat more vegetables is to use lettuce wraps or some vegetable buns instead of tortillas and breads.

Lettuce wraps are part of a variety of dishes and are often used to make low-carb sandwiches and bunless burgers.

In addition, Portobello makes excellent vegetables such as mushroom caps, sliced ​​sweet potatoes, half red or yellow peppers, halved tomatoes and eggplant slices.

Lettuce rolls and veggie buns are the easiest way to reduce your calorie intake, because a lettuce leaf contains only one calorie. Refined bread is high in calories (7 reliable sources).

Here are some places to start with lettuce rolls and veggie buns:

Chickpea taco lettuce rolls

Paleo lettuce wrap

BLT Lettuce wrap

Mushroom Bruschetta in Portobello

11. Grill Veggie Kebabs

Veggie kebabs add a lot of flavor to party ready sticks.

To make these, place the chopped vegetables of your choice on a square and cook on the grill or barbecue.

Capsicum, onions, mushrooms, zucchini and tomatoes work well for kebabs. Try these Cajun-style shrimp and bell pepper kebabs and layer in all the vegetables you want.

12. Turn into veggie burgers

Veggie burgers are an easy substitute for heavy meat burgers and are topped with even more vegetables.

Veggie burger patties can be made by mixing vegetables with eggs, nuts or nut flour and spices. Sweet potatoes and black beans are also commonly used to make veg burgers.

Note that not all meatburgers are loaded with vegetables. Check the label to find the ones that contain vegetables as their main ingredients.

You can take these recipes one step further by wrapping your veggie burger in a lettuce wrap instead of a bun.

13. Add vegetables to tuna salad

Typically, tuna (or chicken or salmon) salads are made by mixing tuna with mayonnaise, but any kind of grated vegetables can be added to enhance the flavor and nutrients.

Common additions are onions, carrots, cucumbers, lettuce and herbs. The Mediterranean tuna salad includes cucumbers, grape tomatoes, olives, red peppers, artichokes, onions and parsley.

Offset

14. Stuff some capsicum

Stuffed bell peppers are made by filling half bell bell peppers with cooked meat, beans, rice and spices and baking them in the oven.

If you like them raw and crunchy, you can layer cream cheese, grated chicken or turkey and add spices to cold dishes.

Bell peppers are a great source of many vitamins and minerals, especially vitamins A and C (8 reliable source).

You can increase the nutritional content of stuffed bell peppers by adding more vegetables. Add some onions, lettuce or steamed cauliflower to this Italian-style stuffed pepper recipe.

15. Add vegetables to guacamole

Guacamol is an avocado based dip made by mixing ripe avocado and sea salt with lemon or lemon juice, garlic and extra spices. But you do not have to wait there.

A variety of vegetables are very tasty when added to guacamole. Capsicum, tomato, garlic and onions are good choices. In addition, guacamole makes a delicious topper for salads and cooked sweet or white potatoes.

This kale guacamole recipe uses cilantro and salsa verde along with good celery.

16. Combine vegetables with meatloaf

Meatloaf is also a vehicle for most vegetables. It is usually made with ground meat and a combination of other ingredients such as eggs, breadcrumbs and tomato sauce. Then it is shaped into a loaf of bread, from which its name comes.

Top 17 Creative Ways To Eat More Vegetables.

You can add almost any kind of chopped vegetables in the meatloaf, including raw vegetables such as onions, bell peppers, carrots, zucchini and lettuce.

Additionally, you can make "meat dough" which is completely veggie based, consisting of chickpeas, carrots, onions and greens. Chickpeas replace meat and still feel hearty.

17. Make Cauliflower Rice

Cauliflower rice is made by crushing cauliflower flowers into small granules in a food processor. You can use it raw or cooked as an alternative to regular rice. It serves as a base for other foods and enhances recipes and soups.

Cauliflower rice is significantly lower in carbohydrates than regular rice, with only 5 grams of carbohydrates per cup, compared to 53 grams per cup of white rice (9 trusted source).

In addition, cauliflower is especially high in vitamin C, vitamin K, folate and potassium (10 trusted sources).

Don’t forget: you can also “rice” other vegetables like broccoli, beets, carrots, zucchini and sweet potatoes.