5 Easy Ways To Incorporate More Vegetables Into Your Diet

5 Easy Ways To Incorporate More Vegetables Into Your Diet
5 Easy Ways To Incorporate More Vegetables Into Your Diet

January 08, 2023

Written By Melissa

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We get it, vegetables can be a tough sell. They're often the least exciting part of the meal, and let's be real, they're no chocolate cake. But hear us out, because we're about to change your mind (or at least give you some ideas on how to sneak them into your diet without even realizing it). Whether you're a full-fledged veggie hater or just need a little more variety in your diet, these 5 easy ways to incorporate more vegetables into your meals are sure to have something for everyone. So let's put down the bag of chips and give vegetables a chance. Who knows, you might even start to like them.

1. Add Vegetables to Smoothies

One easy way to incorporate more vegetables into your diet is by adding them to your smoothies. You might be surprised at how well certain vegetables can blend into a smoothie, adding nutrients and a boost of flavor without changing the taste too much. Some examples of vegetables that can be added to smoothies include spinach, kale, beets, carrots, and sweet potatoes. These vegetables are packed with nutrients and are relatively mild in flavor, making them easy to blend into smoothies without altering the taste too much.

To add vegetables to your smoothies without changing the flavor too much, start by adding a small amount and gradually increasing the amount as you get used to the taste. You can also try blending the vegetables with sweeter fruits such as berries or mango to balance out the flavor. Finally, be sure to blend the vegetables well to ensure a smooth consistency. With a little practice, you'll be adding vegetables to your smoothies like a pro! For more information and recipe ideas, be sure to check out our other article on smoothies here.

2. Grill Vegetables As a Tasty Side Dish

Grilling vegetables is a delicious and easy way to incorporate more of them into your diet. Not only does grilling bring out the natural sweetness and flavors of the vegetables, but it's also a quick and healthy cooking method. Some examples of vegetables that are great for grilling include bell peppers, zucchini, eggplant, asparagus, and corn. You can also grill heartier vegetables such as sweet potatoes, beets, and cabbage by slicing them into thick wedges or steaks.

To grill vegetables, start by heating your grill to medium-high heat. Brush the vegetables with a little bit of vegetable oil to help them cook evenly and prevent sticking. Place the vegetables on the grill, and cook for a few minutes on each side, or until they are tender and grill marks appear. You can also try seasoning the vegetables with herbs, spices, or a marinade for added flavor. Grilled vegetables make a tasty and healthy side dish for any meal, or can be served as a main course when paired with a protein such as grilled chicken or tofu. Give grilling vegetables a try and see how delicious and easy it can be to incorporate more of them into your diet.

3. Incorporate Vegetables Into Your Favorite Dishes

If you're looking for more ways to incorporate vegetables into your diet, try adding them to your favorite dishes. There are many ways to do this, and you might be surprised at how easily vegetables can be added to a variety of dishes. Here are a few ideas to get you started:

  • Add vegetables to pasta dishes: Try adding grated or finely chopped vegetables such as zucchini, spinach, or mushrooms to your favorite pasta dishes. You can also try using spiralized vegetables as a pasta substitute, such as spiralized zucchini or sweet potatoes.
  • Incorporate vegetables into casseroles: Vegetables can easily be added to casseroles such as lasagna, enchiladas, or quiche. Try using vegetables as the main ingredient in these dishes, or add them in alongside your protein of choice.
  • Add vegetables to soups and stews: Soups and stews are a great way to add more vegetables to your diet, as they can be packed with a variety of vegetables and still be tasty and filling. Try adding vegetables such as carrots, onions, bell peppers, and tomatoes to your soups and stews for added flavor and nutrition.
  • Disguise vegetables in dishes for picky eaters: If you have picky eaters in your household, try disguising vegetables in dishes to make them more palatable. You can try grating or pureeing vegetables and adding them to dishes such as meatballs, meatloaf, or sauces.

By adding vegetables to your favorite dishes, you can easily increase your vegetable intake and get more of the nutrients they provide."

4. Try New Recipes Featuring Vegetables

Trying new recipes featuring vegetables is a great way to add more of them to your diet and discover new and exciting dishes. Whether you're a vegetarian looking for new meal ideas or just want to incorporate more vegetables into your diet, there are plenty of delicious and creative recipes to choose from. Here are a few ideas to get you started:

  • Try vegetarian or vegetable-centric recipes: There are many vegetarian and vegan recipes that are centered around vegetables, such as vegetable stir-fries, roasted vegetable bowls, and veggie-packed soups and stews. These recipes are a great way to get more vegetables in your diet and try new flavor combinations.
  • Experiment with grain-free bowls: Grain-free bowls are a popular and easy way to create a filling and satisfying meal. You can use roasted or grilled vegetables as the base of the bowl, and then top them with other vegetables, protein, and a sauce or dressing. This is a great way to get creative with your meals and add more vegetables to your diet.
  • Look for recipes featuring unique or underutilized vegetables: There are many vegetables that are often underutilized in recipes, such as kohlrabi, rutabaga, or celeriac. These vegetables can be intimidating to cook with, but they can add a lot of flavor and nutrition to your meals. Look for recipes featuring these vegetables and give them a try to add some variety to your diet.
  • Use recipe websites and apps: There are many websites and apps that are specifically designed to help you find and try new recipes. You can use these resources to search for recipes by ingredient or dietary preference, or to save your favorite recipes for later. By trying new recipes featuring vegetables, you can add more of them to your diet and discover new and exciting dishes.

5. Using Vegetables As The Base For a Grain-Free Bowl

Using vegetables as the base for a grain-free bowl is a delicious and easy way to incorporate more of them into your diet. This method allows you to be creative with your meals and add a variety of nutrients and flavors to your diet. Here's how to do it:

  • Choose your base vegetables: Some good options for base vegetables include roasted sweet potatoes, beets, or cauliflower. You can also try using spiralized vegetables such as zucchini or carrots, or grilled vegetables such as eggplant or portobello mushrooms.
  • Add toppings: Once you have your base vegetables, the sky is the limit when it comes to toppings. You can add a variety of vegetables, such as sliced bell peppers, cherry tomatoes, or grated carrots. You can also add protein such as grilled chicken, tofu, or beans, and top it all off with a sauce or dressing of your choice.
  • Experiment with different combinations: The best part about grain-free bowls is that you can get creative and try out a variety of combinations. Don't be afraid to mix and match ingredients and see what works for you. You might be surprised at how delicious and satisfying grain-free bowls can be.

By using vegetables as the base for a grain-free bowl, you can easily add more of them to your diet and create a filling and satisfying meal.

Conclusion

Incorporating more vegetables into your diet is essential for good health and well-being. Vegetables are packed with nutrients and offer a variety of health benefits, including improved digestion, a stronger immune system, and a reduced risk of certain health conditions. By adding vegetables to your meals in creative and delicious ways, you can easily increase your intake and enjoy all the benefits they have to offer.

We hope that the tips and ideas discussed in this article have inspired you to add more vegetables to your diet. Whether you're a veggie lover or just looking for new and creative ways to incorporate them into your meals, there are plenty of options to choose from. So don't be afraid to get creative and try something new! Your body will thank you for it.