12 Ways to Get More Veggies in Your Diet
We've all been told to "eat more veggies," but it can be a daunting task, especially for families with young children or picky eaters. Vegetables give us fiber, vitamins, minerals, antioxidants, they're low in fat and calories and some even protect us from certain cancers.
So, here's twelve ways to increase your veggie count each and every day!
1. Add some baby spinach, bell peppers, mushrooms and/or onions to your morning omelet. Top with fresh salsa and diced avocado.
2. Tear some Romaine lettuce leaves into a large bowl, fill with sliced carrots, diced bell peppers, avocado, add a lean protein like tuna, grilled chicken breast, hard-boiled egg, or cooked quinoa.
3. Try one new veggie for dinner every week. Don't know how to cook a beet, or are you perplexed by artichokes? Ask your farmer at the market or ask your grocer how to prepare a particular vegetable. You could "Google" Brussels Sprouts and get 3 million results (my fave way to eat those is roasted!). Check out You Tube for videos on how to cut and prepare almost anything!
4. Shred them! Kids especially won't turn their nose up to Zucchini bread and fun veggie fritters. Play around with different veggies like shredded zucchini, squash, or potatoes and make little fritters.
5. Don't forget snacking! Veggies make great snacks too. Set out a variety of carrots, cucumbers, snap peas, sweet bell pepper strips, broccoli, and celery and let your kids try them all. Serve with hummus or ranch dip.
6. Make a fun new chip - Kale Chips! Just tear the leaves onto a baking sheet, sprinkle with some EVOO, sea salt and pepper (or red pepper flakes for a kick) and bake on 350 degrees for 10-15 min.
7. Try juicing! Play around with different veggies to juice like, cucumber, spinach, kale, beet greens, apple, and carrots. Create new combos every day and have some juice for a great afternoon pick-me-up.
8. Skip the fries at a restaurant and order an extra serving of veggies.
9. When planning your dinner, skip the rice or potatoes and add an extra veggie. A nice filet of fish or chicken is great with a serving of broccoli and a kale salad.
10. When making a sandwich, pile it high with lettuce, sliced cucumber, tomato, avocado, sprouts, and smaller portions of protein. The "crunch" is so satisfying!
11. Make it easy for you to access your veggies. When you get home from your weekly shopping trip, wash and cut your veggies for your meals that week. That way they are ready for nights when you are rushed and don't have a lot of time to prep.
12. Add them to soups, casseroles, lasagna, enchiladas, burritos and tacos.