Many people struggle with eating veggies & whole plant foods in general. It’s okay to start small! Start with where you’re currently at and aim to add in more color and vegetables where you can. A serving is 1/2 cup and it is recommended to consume at least 5 servings a day.
Here are some ways to get started:
- Start by picking the ones you like. Even if it’s a low number, they’re still beneficial & will provide nutrients!
- Prepare them the right way. Lightly sauteed or roasted in the oven are our favorites. (We also use our air fryer!) I roast mine at 375F in the oven for about 25-30 minutes.
- Utilize seasonings. Veggies do not have to be boring & bland! Spices & herbs add both flavors & nutrients. Our favorites: garlic, pink Himalayan or grey sea salt, black pepper, Italian seasoning blend, paprika, oregano, thyme & “salt-free” blends like Mrs. Dash.
- Make it easy: Utilize frozen veggies (they’re still high in nutrients) but avoid canned. Use the pre-chopped/washed veggies to save time OR Wash, cut & even prepare the veggies in bulk. Keep them visible in the fridge as well. You’ll be more likely to eat them!
- Just eat ’em: Simply make, add and eat them to your plate as a side dish. Nothing fancy, but the more you create this HABIT, the “easier” it gets & will become the norm to have veggies in a meal.
Find or create meals that include veggies into the main dish. Some examples:
- Meatloaf with shredded zucchini & bell pepper
- Chili with diced pepper, onion, zucchini, tomatoes
- Stuffed bell peppers
- Egg veggie scramble or omelet
- Quinoa/rice mixed with chopped veggies
- Mexican or Asian style bowl with sauteed veggies
Other tips:
- Blend spinach into your shake/smoothie (you won’t taste it!)
- Add shredded zucchini to your oatmeal to make “zoats”
- Make a savory cereal: Use quinoa or oatmeal + spices, shredded zucchini, riced cauliflower, avocado, poached or over easy egg, salsa, hot sauce etc.!
- Add or puree them into sauce
- Have vegetable based soups
- Add a side salad
- Have a salad for a meal (I have my big ass salads almost daily!)
- Snack on raw veggies (cucumber, carrots, tomatoes) with hummus or guacamole
- Add cauliflower rice, zucchini noodles, spaghetti squash to your current meals or in place of the starch/grains
Get creative with combinations.
For example: Brussel sprouts + sea salt, bacon & apple
Green beans + tomato & almonds
Asparagus or Broccoli + lemon & Parmesan
Check out my Recipe Page. I have several recipes and meal ideas that include veggies of different kinds! 🙂
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