Nothing compares to the benefits you get from eating vegetables rich in antioxidants and nutrients. Here are eight easy ways to include them in your daily diet.
If being healthy is part of your New Year̵
Fill your shopping list and shopping cart with fresh (or frozen) products
Before making your grocery list, plan your meals – otherwise how do you know what to buy at the supermarket? Make sure to include a vegetable option (cooked or raw) before every meal.
When making your grocery list for the week, always make sure to put vegetables and other products at the top of your list. This ensures that you start a shopping journey on the product side of the market and in turn fill most of your shopping cart with fresh food products.
We also understand how expensive fresh produce can be, which is why frozen food is your next most suitable option. However, if you start replacing chips, cookies, and other processed foods with fresh produce, it will be almost right in price, but you will be rich in health.
Fill half of your plate with vegetables
You’ve already taken care of your meal planning and grocery shopping, so now you know that all your dinner meals include vegetables. Then, of course, you prepare your meal and a plate for yourself.
According to ChooseMyPlate, you should make half of your plate of fruits and vegetables, varying which plants you choose for each meal. A variety of vegetables each week provides your body with multiple different vitamins, minerals and health benefits.
Add cauliflower to just about anything
You’ve probably heard about the many ways this cruciferous vegetable can be eaten, but have you tried it yourself? Pizza crust with cauliflower is a popular one, but you can also buy this vegetable cut in pieces and add it to mashed potatoes, rice bowls or quinoa.
Cauliflower in rice can be mashed and mixed into a soup to give body and texture to each spoonful. Also try to chop it up and then add it to a baking dish.
Every bite of cauliflower is full of fiber and B vitamins and can be hidden in so many meals, so be sure to try one of these exciting ideas. It’s a great way to add more veggies to your and your family’s diet without anyone knowing.
Homemade veggie burgers actually taste great
A lot of people avoid veggie burgers because they’re not a fan of the flavor, and if you want a burger, you want a burger. Store-bought frozen vegetable burgers usually don’t offer the same flavor-friendly appeal as a homemade patty.
With the right recipe, you can really make a great burger that is packed with nutrients and tastes great too. By following the perfect vegetarian burger formula, depending on your preferences, you will create your version of the perfect patty and become addicted.
Check out the secret formula for the perfect veggie burger – we’ve been using them for years and they come out perfect every time. Freeze them for later and eat them over time.
Mix vegetables into a smoothie or shake
Adding vegetables to a smoothie or protein shake is a great way to get them into your diet without even tasting it. For this method, buy from the frozen section and save a few bucks. Frozen vegetables last longer and provide a fresher and cooler taste with every sip. And while you’re planning to eat frozen vegetables, don’t overlook this easy tip – the next time you have fresh fruit on hand that ripens a little too quickly, cut it up and toss it in the freezer. It’s ready for a smoothie when you are!
As for vegetables, spinach, cucumber, cauliflower in strips and butternut squash all taste great in a fruit smoothie – you don’t even know they are there.
Replace pasta with vegetables
We get it – you love pasta and noodles, and so do we. However, replacing some of your pasta with zoodles or spaghetti squash is always a great way to get in more nutrients and vitamins.
The next time you make spaghetti for dinner, cook only half of the pasta and replace the other half with zucchini noodles. Make freshly steamed zoodles on the side and add them to your pasta just before serving.
If you have lasagna in mind, substitute thinly sliced zucchini or summer squash. Switch out the chicken parmesan and try making eggplant parmesan for a change. It’s delicious on its own but also tastes great with spaghetti squash.
Prepare a vegetable dish to chew all week
Before your work week starts, prepare a vegetable dish, just as if you were going to a meeting with it. Raw vegetables are easy to prepare and retain many nutrients without being broken down by the heat.
When you’re in the mood for a crunchy snack, open your fridge for a wonderful array of colorful and vibrant veggies. If you need extra flavor, dip them in balsamic vinaigrette or hummus.
Beyond Meatless Monday: Eat two meatless meals a week
Meatless Monday has become a diet, both for people who want to eat less meat and for people who want to include more vegetables in their diet. If you’re hoping for an extra boost of healthy nutrition, try eating vegetarian meals twice a week.
The best way is to think about the foods you love the most and look for a replacement. We pretty much guarantee that somewhere on the internet you shall find a vegetarian version of that meal you crave the most. Try making vegetarian pizzas, tacos, sandwiches, casseroles, and pasta meals – the list goes on.
To make sure you are getting enough protein, try adding beans, lentils, nuts and vegetables that are rich in protein, as it is an essential building block for your body.