A lot of people, particularly kids, are not very fond of vegetables. Some even groan at the mention of the word. Probably you have not been keeping track of how often you eat your vegetables. Eating them on a daily basis will come with a lot of advantages.
By doing so, you will save a lot of money on vitamin supplements and unnecessary visits to the doctor. You shouldn’t wait for your weight to shock you in order to start focusing on vegetables but eat them everyday. In fact, here are some ways you can use to increase your daily vegetable intake.
Eat vegetables for breakfast
It’s time to break free from cereal bowls and coffee mugs. Breakfast should be the most exciting meal to kick start your day. Take things up a notch by including vegetables in your breakfast. For instance, you can eat egg tacos with black beans.
Another cool breakfast idea include sautéed mushrooms and kale. If you don’t want to miss out on oats, you can simply add grated carrots into your porridge. Since you have a hard day’s work ahead of you, be sure to include protein and a bit of fat into your breakfast. This should be accompanied with rice, sweet potatoes or even sourdough bread.
You can also add sardines with tomatoes to your toast. I know what you’re going to say, “Isn’t a cup of coffee a faster option for the morning rush?” There are a lot of viable vegetable options (called leftovers) that only require to be reheated and you can have yourself a healthy breakfast. For the weekends, you can get cooking and whip up a nice beetroot omelette.
Blend veggies with smoothies
This is one way to eat more vegetables that you will definitely love. First, you need to get yourself a blender for green smoothie. Green smoothies made from raw, leafy vegetables go a long way in adding your health.
For starters, you can blend fresh spinach with green grapes and see how you like it. Once you get the hang of it, you can blend various leafy vegetables along with fruits for better experience. A quart a day will provide you with all the nutrients you need.
Remember vegetables are rich in potassium which can lower blood pressure therefore a green smoothie can help calm things down. A smoothie will also keep you hydrated especially during the summer.
This one will make eating your vegetables for supper even more easier. You can make a lovely soup out of carrots, green beans, celery and tomatoes. The best part of it is the soup will be brimming with all kinds of nutrients.
If you have kids who are reluctant to eating vegetables, then having them take this soup will make them eager for more. Taking a bowl of vegetable soup after supper will ensure you get 53% of your daily vitamin A and vitamin C needs. Say goodbye to vitamin supplements.
Eat a salad at every meal
If you’re keen on your weight, eating a salad everyday will make sure you control your weight without feeling hungry. It may look like a demanding task but the benefits are definitely worth the struggle. You could make a salad from kale, arugula, mizula, radicchio, oak leaf, watercress and spinach.
Since it’s already summer, you can buy these vegetables fresh from the farmers market at least once a week. Remember dark-coloured greens and brightly coloured vegetables mean more nutrients. Add some nuts to the salad for more protein. Be sure to fill half your dinner plate with salad everyday to get healthier.
Turn vegetables into noodles
It doesn’t hurt to be a bit creative with vegetables. That’s even the fun part about them. If you’re looking for low carbohydrate sub for common spaghetti, then this is the perfect solution. You can make “noodles” out of zucchini, parsnip, sweet potatoes or even carrots.
To make these, you will need a spiral slicer. This is a kitchen tool that allows you to make noodles with vegetables. It can slice any round or semi round vegetables into noodle-like shapes.You can use it to make sweet potato curly fries or zucchini “noodles” which you can eat with soup.
Try a zucchini lasagna
Still on things creative with vegetables, a zucchini lasagna isn’t a bad idea. It’s actually quite simple to make since it involves replacing the traditional lasagna noodles with zucchini strips. You can make the zucchini strips using a mandolin slicer.
By making this lasagna, you can really tone down on your carbs and enjoy a gluten-free meal. Other than that, there are a lot of nutrients in a zucchini. These range from vitamins B6, C and K to fibre which lowers your risk of getting diabetes.
A Veggie Omelette
You can use vegetables when making your Saturday morning omelette instead of putting meat or cheese. Actually, a lot of vegetables go well in omelettes. These are spinach, bell peppers, caramelized onions, and sautéed mushrooms. Enjoy a healthy breakfast with a veggie omelette.
The Vegetable Kebab
Who says vegetables have no business on the grill? This summer, you can prepare a vegetable kebab composed of pieces of Brussel sprouts, eggplant, peppers and zucchinis. Place them on a skewer and soak them in a balsamic glaze. Grill them until they’re caramelized and enjoy.
A good substitute for normal rice is cauliflower rice. It’s easy to prepare and even more healthy. If you’re watching your carbs, a cup of this rice contains 5 grams of carbohydrates vs 46 grams from a cup of brown rice. It also has vitamins C, K, B6 and potassium. It’s also more tasty than normal rice
Vegetable burgers for lunch
This is a cool way to increase your vegetable intake. A burger sandwich with vegetable patties is really a delicious lunch. When the burger patty is combined with eggs, nuts and seasonings, you’ll have yourself a healthy lunch.
Some veggie burgers come with a sweet potato burger patty. Sweet potatoes are a good source of antioxidants and vitamin A so be sure to pack one for lunch at work.
With the ways outlined above, it’s not hard to eat your vegetables on a daily basis. This doesn’t necessarily mean you become a vegetarian. You can still enjoy your beef burger as long as you don’t ignore your greens. In fact, you should also ensure not to reduce your protein intake so it’s better to balance both amounts.
Your body will not only thank you for it but also you’ll save a lot on supplements. By incorporating vegetables into your daily diet, you reduce the risks of contracting illnesses such as cancer and heart disease. In other words, there is no downside to eating healthy.