If there's one thing that almost everyone can agree on , it's that vegetables are good for you .
We all know that vegetables can help prevent disease , boost gut health , and protect vital organs . But despite their many benefits , most of us don't know how to eat more vegetables .
Even as a dietitian , it can be challenging at times to add enough color to my plate .
But luckily , I've been able to find hacks and tips to incorporate more veggies in delicious and easy ways ( even for those who don't like vegetables ) .
Not too long ago , I loathed Brussels sprouts -no matter how many times I ate them , they still tasted too bitter to me .
One day , I tried them prepared in a delicious shaved salad , and my relationship with Brussels sprouts was forever changed . All this to say , before you dismiss vegetables that have burned you in the past , it may be time to give them a second chance .
And in the end , if you only find a few you enjoy , stick to them ! Eating vegetables you love is better than eating no vegetables at all .
But if you're looking to sneak more vegetables into your meals for all the amazing health benefits ( without sacrificing taste ) , these hacks are for you.
1. Think plant - forward Having a plant - forward mindset can help you be more intentional with adding veggies to your plate . Plant - forward isn't about taking away food groups or eating completely plant - based ; rather , it focuses on adding in plants to make meals more well rounded .
The easiest way to do this is to think about how to add vegetables to some of your favorite meals . Love tacos ? Make your filling with half ground meat and half beans .
If pasta is a weeknight go - to , try zucchini noodles mixed with whole wheat pasta or combine leafy greens , broccoli , onions , or tomatoes with the pasta itself .
And if you're opting for a complete plant based meal ( read : sans meat or dairy ) , there are plenty of delicious options here !
2. Toss veggies into smoothies Perhaps the oldest hack in the book is adding vegetables to smoothies - and for good reason ! Blended together with fruit and other delicious add - ins such as nut butter , yogurt , and protein powder , vegetables are easily disguised and taste great while you still reap all of the nutritional benefits .
Although tossing a handful of leafy greens into your morning smoothie mix may be an easy go - to , variety is the spice of life .
So next time you're DIYing a delicious a smoothie , consider adding frozen cauliflower , zucchini , or avocado ( which is technically a fruit , but you get the idea ) .
You might just discover your new favorite combination and sneak in some veggie nutrients without the veggie taste.
3. Try plant - based dips Why eat vegetables with dip when vegetables can be the dip ? I mean , I'm all for dipping vegetables into vegetables too ( carrots and hummus anyone ? ) , but when it comes to adding more veggies in your diet , having great , plant - based dips on hand makes them an accessible snack or side .
And in my humble opinion , dipping food makes it more fun . For convenience , store bought hummus , salsa , and guacamole are great options ( yes , they're all full of veggies ! ) .
You can also make your own white bean dip , corn salsa , roasted red pepper dip , or pesto with minimal ingredients at home .
4. Add to baked goods While a cupcake or cookie doesn't necessarily scream " vegetables , " hear me out .
Similar to blending in a smoothie , baking vegetables into timeless desserts helps pack in a nutrient - dense punch without compromising flavor .
Beans are often the easiest to add to baked goods since they can be used as a fat replacement ( like instead of butter or oil ) .
A pro tip for adding beans is to opt for one lighter in color such as chickpeas , cannellini , or Great Northern beans .
These beans have a more neutral flavor , making them a great base for baked goods such as cookies or muffins .
And if you're not sold on baking with beans , pumpkin muffins , carrot - apple cookies , and zucchini oatmeal bake make for delicious snacks or breakfast alter-natives .
5. Opt for frozen vegetables I am a huge fan of frozen vegetables .
Not only are they convenient , but they can be cheaper too ( especially in winter months when some produce is out of season ) . Plus , they're just as nutrient dense because they are frozen at peak ripeness .
Since frozen vegetables have an unfortunate tendency of becoming mushy when prepared , it can be helpful to use them in dishes that lean into that texture . Examples could be casseroles , chili , pasta dishes , or soups .
To make frozen vegetables taste better , try roasting or sautéing them and adding them into some of your favorite dishes like pasta or stir fries .
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