One of the best habits there is trying to get more vegetables into your diet. This is an issue almost all of our clients deal with. I think we get more questions about how to get them into their diet EASILY so here are a few strategies that we love to throw out there. Our goal is to add some of these strategies as a starting point and as we grow to like veggies more we will eat them more by themselves.
- Put a handful of spinach or kale in your smoothie
Try not to go way overboard with how much you put in. One handful is usually plenty. Otherwise you’ll be chewing spinach at the bottom of your cup.
- Dip your vegetables in a ranch or yogurt dipping sauce.
Try to take carrots, celery, broccoli, cucumbers, cauliflower, or whatever else you can think of and dip it in a sauce. Try to be a little sparingly with it, we don’t want to drench the vegetable but this is a great starting point.
- Dip your vegetables in hummus.
Hummus is another great way to get some more flavor to vegetables. Peppers, carrots, broccoli and much more taste great with it. Try to use moderation here, you want more vegetable than hummus when you put it in your mouth.
- Stir Fry
Making a stir fry is a great way to get a ton of vegetables. You can cut up many types and mix them all together. Making a huge stir fry can also last for a few meals. The key here is to try to not go crazy with the sauces. It’s ok to add a teriyaki, bbq, sweet and source sauce but remember there is a lot of sugar in those so be smart about how much you are mixing in.
Sticking vegetables in your omelet is an awesome way to get them in the morning. Cut up onions, peppers, zucchini, squash, and anything else you like grilled and throw them in your omelet. Usually I cook them a little bit on a separate skillet then toss them in the omelet as they are ready.
Salads are probably the king of ways to get your vegetable intake up. Start with a base of romaine lettuce or spinach, or mix them together. Add a mixture of vegetables on top: mushrooms, red cabbage, radishes, snow peas, and anything else you like. Throw some protein on there: eggs, meat, nuts, etc. Salt, pepper, olive oil (or a dressing of your choice but be careful how much you use).
- Vegetable Soup
Make a big pot of soup. Bring the water to a boil, throw beef or chicken broth cubes in. Throw any vegetable you can think of in to it that you like cooked. It will last for days and is a great way to get you vegetables up.
- Mixing greens and vegetables in Wraps
Make a wrap and throw in some cucumbers, romaine lettuce, pickles, tomatoes, etc. You could do this on a sandwich as well. Just top your meat with a few slices of something will uptake your vegetable number. Remember, you don’t have to a full serving of each thing, you could get a half of a serving of multiple things throughout the day.
- Double up on what you like
If you have a vegetable you really love. Eat twice as much of it. If you love cauliflower, eat 2 servings at sitting. Eat a huge salad if you love them, just be careful with the amount of dressing. Love pickles, eat 2 large dill pickles. Fill your soup with tons of vegetables. Just pile on what you love!
- Grill your vegetables
Gilling is a great way to give some different flavors to you vegetables. Can put asparagus in tin foil, throw some grass fed butter and salt in there with it and it tastes amazing. Can grill tons of different kinds. The on time I count corn as a vegetable is when it is corn on the cob and its grilled, but that’s just my personal preference to sneak it in, haha.
- Broil your vegetables
If you like a little crunch to your vegetables, the broiler is amazing. Cut up asparagus, yellow squat, zucchini, throw them under the broiler for a few minutes and they have a great crunch.
- Use them as your new pasta base
Now this is a more advanced strategy but for those of you that like to cook here are a couple great ways to replace pasta’s and rice. Use cut up cauliflower as your rice base, use cauliflower as a potato base. Use spaghetti squash instead of spaghetti. There are many creative ways to get these bases into your cooking. But it does take some time and experimenting.
- Recreate fried foods you love
Cut up a potato, yes a potato is a vegetable. If you don’t cover it in butter and sour cream it actually isn’t bad for you. Take the cut up potato and make homemade chips. Cut up a sweet potato and make fries.
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