20 ways to eat more vegetables

Slide 1 of 21: Everyone knows that vegetables are exceptionally good for you. In fact, they’re the only food that you can eat without moderation. Versatile and tasty, vegetables can be prepared in a variety of ways. Here are 20 tips to easily increase your vegetable intake.
1/21 SLIDES © Shutterstock

20 ways to eat more vegetables

Everyone knows that vegetables are exceptionally good for you. In fact, they’re the only food that you can eat without moderation. Versatile and tasty, vegetables can be prepared in a variety of ways. Here are 20 tips to easily increase your vegetable intake.

20 ways to eat more vegetables
2/21 SLIDES © Ella Olsson / Unsplash

Make soup

We all have a few vegetables lying around in the back of the fridge. They’re still good, but may have lost some of their freshness. Making soup is just one way to use them up. As for how you make your soup, the sky’s the limit! Simply prepare your vegetables, cook them in a broth with a few herbs, and run the results through a blender—or not!

20 ways to eat more vegetables
3/21 SLIDES © Scott Warman / Unsplash

Go gradually

If you don’t eat vegetables at all, suddenly deciding to buy a pound of each variety will quickly become overwhelming. You may feel pressured to eat all of that food in a short period of time. Instead, add one or two vegetables to your routine by incorporating them into your weekly menu, either as raw vegetables or as part of a meal. They’ll soon become second nature when you’re planning trips to the grocery store.

20 ways to eat more vegetables
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Freeze vegetables

Sometimes we don’t eat vegetables… because we don’t have vegetables! A simple solution is to freeze a few so you always have some on hand. Of course, you’ll need to follow certain steps. Blanching, freezing, and thawing must be done properly if you don’t want to lose a large quantity of vegetables.

20 ways to eat more vegetables
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20 ways to eat more vegetables
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Look for deals

Grocery stores always have something on special. On your next trip to the supermarket, look for the vegetables on sale. Buy a few and challenge yourself to incorporate them into your weekly meals. You might just discover some new recipes.

20 ways to eat more vegetables
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Make preserves

Want fresh summer vegetables in the middle of winter? It’s possible with canning. All you need are a few jars, water, salt, and vegetables. To take it a step further, try lacto-fermentation, a simple preservation method that gives vegetables an interesting taste and offers excellent health benefits.

20 ways to eat more vegetables
7/21 SLIDES © Iñigo De la Maza / Unsplash

Buy vegetables in season

Summer vegetables are very expensive when purchased in winter, and chances are, they’re not local. Why not explore or rediscover root vegetables, squash, and potatoes. You’ll find plenty of delicious recipes online.

20 ways to eat more vegetables
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Prepare raw vegetables for the whole week

Here’s a very easy tip that’s often overlooked. On Saturday or Sunday, cut up a large batch of carrots, cauliflower, broccoli, or your favourite vegetables and store them in airtight containers. When feeling peckish, reaching for your raw vegetables will be much easier if they’re already prepared.

20 ways to eat more vegetables
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Discover vegetarian cooking

You like meat—so be it.That doesn’t mean you can’t like vegetables, too. Find two or three vegetarian recipes that you really like and cook them so often they become classic menu items. You’ll easily increase your vegetable intake.

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20 ways to eat more vegetables
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Try hidden vegetables

Zucchini bread, carrot cake, and cucumber-kale smoothies are just a few ways to hide vegetables so you won’t feel like that’s all you’re eating. They also come in handy when encouraging kids to eat more vegetables. Yet another option is to chop veggies very finely in a food processor to prevent any large pieces from showing up in your dishes.

20 ways to eat more vegetables
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Make sure it tastes good

Flavourless boiled vegetables are just boring, so add some vital zest with a few herbs, salt, pepper, butter, and shallots before roasting in the oven. Be sure to avoid overcooking, however. Then explore other creative ways to add flavour to your vegetables.

20 ways to eat more vegetables
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Spiralize your vegetables

Raw veggies are always good, but sometimes it’s fun to vary their shape a bit. Get a good vegetable spiralizer and make your own original raw vegetables or cook your spirals and serve them with a nice tomato sauce, for instance.

20 ways to eat more vegetables
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Dehydrate your vegetables

You can get a good dehydrator for about $50, or you can dehydrate veggies in a traditional oven. Don’t forget to add your favourite seasonings. Check out this healthy, tasty, and nutritious snack.

20 ways to eat more vegetables
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Order vegetable baskets

Today, many farms and companies offer home delivery of fresh vegetable baskets. You can sign up for several weeks or months, or simply order when you feel like it. Having fresh veggies on hand will naturally motivate you to cook and eat them.

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Make sauces

Traditional tomato sauce comes immediately to mind, of course, but that’s not your only option. In fact, a multitude of delicious sauces are vegetable-based. Give this tasty pasta with butternut squash Parmesan sauce a try.

20 ways to eat more vegetables
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Cut the meat

Consider replacing half the ground meat in your recipes with vegetables. Try food-processed mushrooms or legumes. Another option is to substitute tofu for half the meat called for in a recipe. Vegetarian options are truly endless, so use your imagination—there are no limits.

20 ways to eat more vegetables
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Make omelettes

Here’s another tip for using up vegetables that may be lying around in the fridge. Cut them into small cubes and add them to a delicious omelette. You can even add legumes for a more nutritious and inexpensive meal.

20 ways to eat more vegetables
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Stuff meats

Have you planned to make chicken breasts, pork tenderloin, or duck magret? Many cuts of meat can be stuffed with vegetables. Simply open them widthwise or flatten them with a meat mallet, then add your vegetables and roll them up with string.

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