Easy Ways to Eat More Vegetables: 5 to 10 servings of fruits and vegetables is the recommended daily amount for adults, and is an easily achievable goal. Such an easily achievable goal, in fact, that it can be far surpassed, and for the better.
After you return from grocery shopping, prepare and keep aside some raw vegetables, such as celery, carrots, broccoli, cauliflower, radishes, green beans, mushrooms, and zucchini. You can eat them raw as a snack, or add them to salads, stir-fries, soups, etc. Consider accompanying your salad with a nutritious dip.
Children can create fun shapes with different vegetables: snowmen, animals, houses, and flowers are just some examples. A healthy and fun way to keep them occupied and creative.
Another healthy and fun way to eat more vegetables is to thread vegetables of different colors on wooden skewers, brush with olive oil, and broil in the oven.
Always keep cut vegetables on the table before your meal – don’t be surprised to see hungry hands going at the plate often – you can also keep them in your bag or lunch box. That way, you’ll always have healthy snacks at hand.
Do you have no time to chop vegetables? Look for the sort that are already chopped or bagged, like prewashed lettuce, carrots, and tomatoes – either miniature or frozen.
Each time you make, or order, a sandwich (with whole meal bread, pita, bagels, croissants, or empanadas), consider adding vegetables. What goes great in a sandwich is lettuce or spinach, sliced tomatoes and cucumber, shredded carrots, alfalfa, onion, garlic, roasted peppers, and even avocado slices.
Fill up on vegetables, always starting your meal with a juice, a salad, or a soup.
Add color and flavor to your mashed potatoes by putting in other vegetables.
You can make wonderful, healthy soups in the blender with cooked or raw vegetables, to which you add boiling water and bouillon cubes.
Vegetables that you find tedious to eat raw beyond a certain number can be easily taken by simply putting them through a juicer – ideally one that allows you to keep the pulp and fiber.
Make regular visits to wholesale vegetable markets, which can be adventures full of discoveries. Take the opportunity to try a new vegetable every week.
Organize vegetable-themed parties with vegan friends, maybe even varying with a seasonal theme. Everyone brings a dish and, of course, their recipe! You can even set up a “cooking club”, as Americans do: a great way to discover new recipes for vegetables and bring people closer at the same time.
Frequent Lebanese, Moroccan, Greek, Chinese, Russian, Italian or Spanish restaurants and discover their little culinary secrets! Gathering around their tables is also a great opportunity to discover new vegetables.
Discover sea vegetables, too, and add them to your diet. Sea lettuce, nori seaweed, dulse, wakame, and kombu, all contain valuable nutrients that enrich the marine environment. These foods are often sold dried; simply soak them and then cook. They are delicious in salads, soups, side dishes, and in the preparation of sushi.
A serving of vegetables is:
- 1 medium vegetable
- 1/2 cup (125 ml) fresh, frozen or canned
- 1 cup (250 ml) leafy vegetables
- 1/2 cup (125 ml) vegetable juice
- 1/4 cup (50 ml) dried or dehydrated vegetables