Find out some simple ways to help add vegetables to your diet. These simple changes are great for children, as well as adults.
6 Simple Ways To Add More Vegetables To Your Diet
It’s a well-known fact that many people simply do not enjoy eating their vegetables. This makes the suggested 3-5 servings of vegetables a day quite difficult for most people. Although it may seem tedious, it’s actually quite easy to incorporate vegetables into foods to help disguise them or make them more tolerable. These suggestions work great for both children and adults and make it a lot easier to get 3-5 servings of vegetables per day.
Here are 6 easy ways to start adding more vegetables to your diet
Sneak Pureed Vegetables Into Foods
Sometimes it can be difficult to convince children or adults, to eat more vegetables. A simple way to add more vegetables to your food is to add pureed or processed vegetables into foods. Pureed vegetables can be added to juices, sauces, and more.
Pureed or processed vegetables can also be easily disguised in pasta sauces or other sauces or casseroles that are being served for dinner. Pureed vegetables can also be heated and served as a soup, or adding to another type of soup to help disguise it for children or fussy adults.
Play Around with Salads
Lots of people enjoy salads but tend to eat them plain with dressing. While others don’t much care for bland salads. However, there are endless possibilities for salads. Try adding more fresh vegetables (even some fruit) to your salad. A salad can easily offer an entire day’s recommendation for vegetables if a variety of vegetables are used. Countless salad suggestions can be found online, and there are options that will satisfy anyone. One of my favorite salads is this Berry Delicious Avocado Chicken Salad. For fussy children, try allowing them to pick their own ingredients by setting up a small salad bar with different healthy and some fun options. Also try switching up your salad dressing, or making your own, this Strawberry Balsamic Vinaigrette Dressing is a family favorite of ours.
Smoothies are an excellent way to blend your favorite fruits and vegetables into a delicious creation. Blended together, you will rarely taste the vegetables, the sweetness of the fruit will usually shine through. If you are looking for some simple smoothie recipes, try this Apple Carrot Cucumber Smoothie. The carrots are sweet too, so you will never know that you are getting in some additional vegetables to your diet.
I don’t know what it is, but roasting vegetables make them 100xs better. My kids aren’t fans of broccoli or cauliflower, but if I chop it up nice and small, add some seasoning and olive oil, then roast them, they eat every late piece on their plate. My husband and I do too. We also love roasting zucchini and squash, it almost makes them like vegetable chips.
Make Vegetables Fun
Ok, this one may be a little more suited for the kids in your life, but that doesn’t mean adults don’t like to have a little fun with their food too 😉 Make “ants on a log” (peanut butter on celery topped with raisins), arrange some fruits and veggies on a plate into a fun shape, like a pumpkin or a silly face. You can also get more ideas for getting your picky eater to eat more vegetables on Produce For Kids.
Cook with Salsa
Salsa is a common dip, but it is also a great way to sneak more vegetables into the diet. Lots of salsas can be purchased now that contain a large variety of vegetables, and can also be found in healthier versions like low sodium. Salsa can be baked over chicken, or even used in casseroles. Salsa can also be mixed in with ranch dressing or vinaigrette, or even used plain, to help dress up a salad.
There are also thousands of recipes and more unique ways that can be found online for the use of salsa. Salsa can also be added to pasta sauces to help add texture to pasta sauce and add in some extra vegetables; this is especially helpful for salsas that contain a lot more than the typical diced tomato and onion.