Broccoli! Green peas! Just thinking of them makes a lot of people nauseous, not everyone loves the taste of vegetables. Many people complain about vegetables a lot; some people cannot stand the taste while others feel vegetables are extremely boring to add to their diet
Whatever your thoughts are about vegetables, it is important to understand that vegetables are one of the most healthy substances to add to our diet.
Vegetables exist in different forms, colours and class, the amount of nutrients a vegetable contain is equally different. Learn about the different types of vegetables, look through their nutritional value and try to eat more veggies that are rich in essential nutrient.
One of the major challenges a lot of people face is the method they use in cooking their vegetables, when vegetables are exposed to an extremely high temperature or overcooked, they tend to lose some or all of the nutrients they possess.
This doesn’t mean you shouldn’t cook your vegetables, while some people are comfortable with eating raw veggies there is a great number of people who cannot eat their vegetables raw.
If you want to cook your vegetables, ensure that you do not expose them to a high temperature over a long period of time.
Most times parents also struggle with their kids while forcing them to eat their veggies as most kids will only eat their food after meticulously picking out all the added vegetables.
The major question is how can one add veggies to their diet in a less boring and more delicious way.
This article contains 20 creative ways to add vegetables to your diet hence making your food more healthy.
Things to consider when buying a vegetable
1.Do not purchase a damaged vegetable
There is a possibility that bacteria are present in the damaged part of a vegetable therefore it is important to avoid the purchase of vegetables that are bruised.
While online grocery shopping is the easiest option that saves time and energy, I strongly do not recommend purchasing vegetables online. You need to inspect your vegetables properly before buying them hence you need to be physically present to buy healthy vegetables.
Buy vegetables with bright colours
Due to the phytochemicals present in vegetables, most of them have bright and attractive colours.
The brightness of a vegetable signifies its freshness, the next time you go to the farmer’s market or mall to buy your veggies ensure that you pick the brightest.
Identify the different seasons
Fruits and vegetables are seasonal crops however there are some exceptions.
Ensure that you buy your vegetables during its season, it is cheaper, available and more nutritious during this period.
After the season of a particular vegetable, vendors do a lot to ensure that the vegetable does not get damaged hence the price increases.
Quantity and storage
Before purchasing a vegetable it is important that you know the amount you want to buy.
Don’t excessively purchase a vegetable that you might not need or do not have enough storage for, you also should not buy too little vegetable that will inadequate for the dish you are preparing.
Learn how to store vegetables, most vegetables can be stored in a fridge with the right regulated temperature however there are several methods you can use to preserve your veggies.
Take a sniff
This may sound weird but it is advisable to smell your veggies as this will help you determine if it is damaged without any external bruise giving it off.
If you perceive any offensive odour do not purchase the fruit as the fruit might be spoilt.
Consider your kids
Children may not like vegetables but they don’t need to love you they just need to like it enough to eat.
How can you achieve this? How can I make my kids like kale or broccoli enough to actually eat it?
Engage them in shopping, when you want to buy vegetables take your kids with you and let them pick the vegetables themselves. This makes them feel responsible, they made the choice of the vegetables so they do not feel forced or coerced to eat the veggies.
14 creative ways to add veggies to your diet
Your inability to eat vegetables could be linked to your cooking method maybe it’s just too boring and you hate the way it tastes or looks.
I think your vegetable recipe is in need of a little spicing, check out these 20 different ways to make your veggies more delicious to eat.
1.Add veggies to your sauce
One of the easiest ways to sneak vegetables into a diet is by adding them into your sauce.
Most kids are so picky that they will never eat any food that contains even a little quantity of veggies however a sauce can conceal veggies, therefore, making sauces with additional vegetables should be a mother’s new friend.
Eggs have never looked so colourful
Eggs are one of the most healthy and easy to make food, they are ranked as one of the most eaten breakfasts in the world.
They can be prepared in different methods, they can be boiled, fried, poached or scrambled it all depends on the choice of the individual.
Eggs are highly delicious food rich in protein and enjoyed by a lot of people including children therefore adding veggies to your egg is a perfect way to spice up the egg.
Add carrots, green beans, onions, bell pepper, spinach and other veggies to your scrambled eggs or omelet in order to add flavour and colour to the egg.
You can use this new recipe to make eggs for your kids especially the picky eaters. Add little quantities of vegetables when you make their eggs.
Let’s make a veggie soup
Do you most times feel like your broth is very empty hence nutrients are completely low, you should know that this is completely incorrect as some observational studies have claimed that broth has a lot of benefits associated with it.
What’s your next soup going to be? Do not forget to add veggies to your broth. Vegetables add a lot of vitamins, minerals, and fiber to the diet therefore they improve the nutritional capability of the broth or soup.
A veggie smoothie?
Do you completely hate seeing veggies in your food? Well, that’s fine because there is an alternative way to consume veggies without actually seeing them.
A lot of people use smoothies as a very essential part of their breakfast, it is made up of water, ice, milk and other ingredients for example veggies.
You can add a reasonable amount of vegetables into your smoothie without altering the taste. Experiment with different vegetables(carrots, kale, broccoli) there are so many vegetables to choose from.
Make a choice and begin your vegetable smoothie today.
Put veggies in your casserole
Casserole is a delicious food with a high content of carbohydrates however that can be managed through the addition of vegetables.
To prepare casserole you need meat, potatoes, veggies, rice or pasta. If you want to reduce the amount of carbs present in your casserole, I highly recommend that you switch the grain for vegetables.
Add more vegetables like green beans, celery, potatoes, mushrooms, broccoli and carrot to your casserole.
Oatmeal has never been better
Do you know that can you can add veggies to your oats? Oats are rich in fiber, vitamins and other essential nutrients however when combined with veggies they are super nutritious.
People add fruits(berries, banana) to their oats, you can try adding little quantities of vegetables like kale to your next bowl of oats.
Make a veggie burger
It’s time to switch your meat-filled burger with a vegetable burger that offers more healthy and nutritious benefits to the body.
To make a vegetable burger, you can switch the bun and use a lettuce wrap, add eggs, nut, sweet potatoes and seasoning.
Add green beans and carrots to your rice
Plain cooked rice has a low nutrient content and it can be extremely boring for individuals who love colourful food.
When veggies are added to rice it performs two important roles, it improves the colour and increases the nutrients content of the diet.
This recipe is perfect for a pot of plain boiled rice, add the veggies to the rice 3 – 5 minutes before it is properly cooked. This will help to soften the veggies while still retaining the nutrients it contains.
Your meatloaf deserve more nutrients
Meatloaves are the perfect food that you can easily add lots of veggies too.
A meatloaf is prepared with ground beef, eggs, bread crumbs, and tomato sauce then it is moulded into the form of a loaf hence the name.
When preparing a meatloaf(I.e adding all the necessary ingredients) you can also include lots of chopped vegetables including onions, carrots, green beans, celery, spinach, and bell pepper.
You can also choose to make a complete vegetable meatloaf, check out the chickpeas recipe on health line.
You can add veggies to your guacamole
Guacamole is a dip prepared by combining mashed ripe avocado with other ingredients including lemon juice, garlic, and seasoning.
It is a perfect dish to add veggies, try to include bell peppers and onions to the next guacamole you prepare.
Veggies in a pasta
Have you ever added vegetables to your pasta? It is not only healthy but it is absolutely delicious.
Veggies are nutrient-dense food substances that offer a lot of healthy benefits to the body therefore when combined with pasta you have a very healthy and nutritious diet.
There are two different methods of adding vegetables to your pasta, for the first method olive oil is added to a pan and allowed to heat for few seconds then the veggies are poured into the pan. This mixture is fried for 1 minute then it is removed and poured into the pasta cooking in another pot.
You can also add veggies to pasta without frying them when the pasta is almost ready pour your veggies into the pasta stir till it is properly mixed with the pasta allow to heat for 1 – 2 minutes. Your pasta is ready to be served.
Noodles could be better with veggies
Just like pasta noodles are high in carbohydrates, therefore, they need something that will provide another nutrient that the body requires.
Veggies are the perfect addition to noodles, they are highly nutritious and delicious. You can spice up your noodles by adding carrots, green beans or bell pepper to your noodles.
There are different ways to add veggies to your noodles, you cut chopped them, shred them or use a spiralizer to form a noodle shaped vegetable.
Try out this amazing noodle recipe as it is completely easy to make.
Add veggies to porridge
Porridge can be completely bland if there is no adequate addition of ingredients or vegetables.
You can make a potato porridge (note that potatoes is actually an example of a vegetable) however you can choose to add other vegetables like onions, tomatoes or bell pepper to your porridge in order to boost its nutrient level.
Make a vegetable salad
Vegetable salad is a great choice to add to your diet, it could be a combination of cabbage, carrot, and mayonnaise. If you haven’t tried this, I suggest that it should be the first recipe to try out.
It actually very easy to prepare, wash your vegetables properly then add chopped them to your desired size. Add an appropriate amount of mayonnaise, ensure that it is neither excessive nor limited.
One can choose to forfeit mayonnaise and eat the vegetables alone this is all dependent on the individual’s choice.
However, you choose to eat your vegetable salad, ensure that it is properly washed before you commence.
There are so many creative ways to add vegetables to your diet, don’t cut out veggies from your diet because you find them boring.
Vegetables offer a lot of healthy and nutritional benefits to one’s health hence there is a need to include them to your diet.
Are you a picker eater or do you have a picker child? What creative way do you use to add vegetables to your diet?