11 ways to add more vegetables to your daily meals
It’s no secret that vegetables are good for us and we all know that we should be eating the rainbow, in other words, a variety of vegetables from all the colour groups.
Yet still many people struggle to get enough vegetables into their daily meals either because they don’t know how to make them taste good or because it’s just not convenient.
When you think about the hectic pace that we live our lives in these days, it’s easy to see how getting enough vegetables into our meals might be a challenge. You start your day with a bagel, you grab a sandwich for lunch and then have a bowl of pasta for dinner. If you’re lucky, there may have been a piece of lettuce and a slice of tomato in that sandwich and some vegetables on your pasta.
It’s perfectly ok for this to happen sometimes, but it does get problematic if this becomes the norm. Getting enough vegetables in our diet is ESSENTIAL for a many reasons; they contain dietary fiber to keep our gut microbiome happy and healthy, as well as important phytochemicals that help us fight inflammation, reduce oxidative stress, and prevent disease and illness. Vegetables promote general health and wellbeing, both physical and mental - vegetables have even been shown to increase seratonin, the happiness hormone.
Advance meal planning and preparation can be a great tool to help you get more vegetables into your daily meals, as can nourishing yourself mindfully, by intentionally stocking up on and planning to include as many vegetables into your weekly meals as possible.
Here are a few of my favourite practical ways to add more vegetables to your daily meals; both quantity and variety:
Soups, Stews, Casseroles & Curries
Soups, stews, casseroles and curries are an easy way to get a variety of vegetables into one meal. Chop up what you have in the fridge and/or freezer to make a vegetable packed meal. You’ll get several servings in one meal without much fuss.
Meal Salads & Side Salads
Meal salads are another great way to pack several servings of vegetables into one meal and side salads are a great way to add a serving or two of vegetables to any meal, especially if you’re pressed for time. Start with a base of leagy greens like arugula, baby spinach, endive, mesclun greens, etc…and layer on any leftover roasted vegetables or shredded/chopped raw vegetables in addition to your other favourite toppings.
Sheet Pan Roasted Vegetables
Prepare a large sheet pan of mixed roasted vegetables to top your salads and grain bowls or add an extra depth of flavour to soups, stews and curries. You can also serve them as a side dish to increase the vegetable content of your meals, stuff them into wraps and sandwiches or snack on them with your favourite dip.
Vegetable Crudités
Raw vegetables are easy to serve as there is limited preparation required. Wash, chop and keep them stored in an air tight container. Snack on them between meals when hunger strikes, serve them with a dip or spread for extra satiety factor and use them to add crunch to salads and grain bowls.
Stir Fries
Stir fries are a weeknight friendly dinner saviour. They’re a great way to pack several servings of vegetables into one meal. Just chop whatever you have in the refrigerator and serve with your favourite protein and grain. There are a lot of great stir-fry how to’s on the internet, for making stir fry without a recipe. Once you have a basic formula that works for you, whipping one up on whim is super easy.
Stuffed Vegetables
Stuffing vegetables not only makes an impressive looking meal, it’s also a great way to get a good dose of fiber on the plate, especially if you stuff them with more plant foods. Try these delicious stuffed artichokes.
Savoury Breakfast
Don’t limit your definition of a savoury breakfast to eggs. Oats a great savoury breakfast option. Stir in some greens, shredded zucchini and carrots and top them with crunchy pickled vegetables. Try the Savoury Buckwheat Porridge from The HolisticNiss Pantry Guide.
Vegetable Omelette’s, Quiche or Frittata
Whether it be an egg omelette or a chickpea omelette, they can be loaded up with vegetables. Sautée some onions or shallots with your favourite vegetables and fold them into your omelette for a delicious and nutritious veggie packed meal. If you’re in the mood for something more elaborate and fancy, try this dairy free vegetarian quiche, loaded with artichokes, leeks and spinach.
Smoothies
Although I prefer eating my meals, I will admit that it’s convenient to drink your veggies if you’re having a hard time getting enough into your daily meals. Try adding leafy greens, zucchini, or sweet potatoes to your smoothies.
Vegetable Packed Pasta
Past makes a great canvas for all kinds of vegetables. Think blending roasted red peppers into your tomato sauce, kale into your pesto or blending squash or zucchini into a creamy sauce. Sautéed greens make an excellent pasta condiment as well. Try this Spaghetti with Agretti anf if you can’t get your hands on agretti, use spinach, chard or dandelion greens instead.
Veggie Packed Burgers and Patties
Veggie burgers are obviously a great way to get a few servings of vegetables into a meal,but don’t stop there. Shred some zucchini and carrots, chop up some greens and add some vegetables to your other burgers and patties too. I love addind spinach and sundried tomatoes to turkey burgers then serving them with artichoke hearts and a creamy heamp spread.
Just do it!
The best way to add more vegetables to your daily meals and reap the benefits is to think outside the box and incorporate them anywhere and everywhere you enjoy food. If you’re new to this style of eating, make it a point to try at least 3 new veggie centric recipes each week until you get the hang of it.
