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17 Creative Ways To Eat More Vegetables

17 Creative Ways to Eat More Vegetables

Including vegetables in your diet is extremely important. Veggies are incredibly rich in nutrients and antioxidants, which boost your health and help fight off disease.

Additionally, they are beneficial for weight control due to their low calorie content.

Health authorities around the world recommend that adults consume several servings of vegetables each day, but this can be difficult for some people.

Some find it inconvenient to eat vegetables, while others are simply unsure how to prepare them in an appetizing way.

This article will cover 17 unique ways you can incorporate vegetables into your diet, so that you never get sick of eating them.

1. Make Veggie-Based Soups

Homemade Tomato Soup

Soups are an excellent way to consume multiple servings of vegetables at once.

You can make veggies the “base” by pureeing them and adding spices, such as in this tomato soup recipe.

Furthermore, it’s simple to cook veggies into broth- or cream-based soups.

Adding even a small amount of extra veggies, such as broccoli, to soups is a great way to increase your intake of fiber, vitamins and minerals.

For example, this recipe for broccoli veggie soup contains 1/2 cup (78 grams) of broccoli per serving, which provides a significant amount of vitamin K, vitamin C, vitamin A and folate (1).

Here are a few other veggie-based soup recipes for you to try:

2. Try Zucchini Lasagna

Another creative way to eat more veggies is by making zucchini lasagna.

Traditional lasagna is a pasta-based dish made by layering lasagna noodles with sauce, cheese and meat. It’s tasty, but it’s also typically very high in carbs.

A great way to prepare this delicious dish so that it has a lower carb content and more nutrients is to replace the lasagna noodles with strips of zucchini.

Zucchini is a rich source of B vitamins and vitamin C, in addition to trace minerals and fiber (2).

This recipe for zucchini lasagna is fairly simple to make by combining zucchini with ground beef, cheese and a variety of other veggies.

3. Experiment With Veggie Noodles

Veggie noodles are easy to make, and a great way to get more veggies in your diet. They’re also an excellent low-carb substitute for high-carb foods, such as pasta.

They are made by inserting vegetables into a spiralizer, which processes them into noodle-like shapes.

You can use a spiralizer for almost any type of vegetable. They are commonly used for zucchini, carrots and sweet potatoes.

Once the “noodles” are made, they can be consumed just like pasta and combined with sauces, other vegetables or meat.

Here are some veggie noodle recipes for you to try:

4. Add Veggies to Sauces

Basil Pesto and Spaghetti

Adding extra vegetables to your sauces is a sneaky, unique way to increase your veggie intake.

While you are cooking sauce, such as marinara sauce, simply add some veggies of your choice to the mix, such as chopped onions, carrots, spinach or bell peppers.

You can also puree certain veggies with seasonings and make them into a sauce on their own.

Here are some examples of sauce recipes that incorporate extra veggies:

5. Make a Cauliflower Pizza Crust

Cauliflower is extremely versatile, and there are many unique ways to include it in your diet.

One strategy is to replace regular, flour-based pizza crust with a cauliflower crust, such as this one, which is made by combining cauliflower with eggs, almond flour and some seasonings.

You can then add your own toppings, such as fresh veggies, tomato sauce and cheese.

Substituting cauliflower crust for flour-based crusts is an excellent way to enjoy the delicious taste of pizza, while reducing your intake of carbs and calories.

A cup (100 grams) of cauliflower contains only 5 grams of carbs and 25 calories, in addition to lots of fiber, vitamins, minerals and antioxidants, which flour-based crusts lack (3).

6. Blend With Smoothies

Smoothies make for a refreshing breakfast or snack.

Typically, they are made by combining fruit with ice, milk or water in a blender. However, you can also add veggies to smoothies without compromising the flavor.

Fresh, leafy greens are common smoothie additions, such as in this recipe, which combines kale with mango, peaches, ginger and some other flavorings.

Adding spinach and kale to smoothies is an easy way to get more nutrients.

Just 1 cup (30 grams) of spinach contains 181% of your daily needs for vitamin K and 56% for vitamin A. The same serving of kale provides 206% of your daily needs for vitamin A, 134% for vitamin C and 684% for vitamin K (4, 5).

In addition, frozen zucchini, pumpkin, beets and sweet potatoes work well with smoothies, which you can try with the following recipes:

7. Add Veggies to Casseroles

Including extra veggies in casseroles is a unique way to increase your veggie intake.

Casseroles are a dish that combines pieces of meat with chopped vegetables, cheese, potatoes and a…

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