4 Sneaky Ways to Eat More Veggies
Did you know that we should consume 2 ½ to 3 cups of vegetables per day? Sometimes I find myself struggling to reach this recommendation but I’ve been learning more ways to incorporate vegetables into my diet and thought I would share with all of you.
Vegetables contain fiber which help us stay full for longer. Dietary fiber is essential for bowel movement regularity, aids in lowering cholesterol which can help decrease our risk of cardiovascular diseases, and boosts feelings of satiety. It is important to note that vegetable juices do not have this same effect because it does not include the skin of the vegetable which contains most of the fiber.
Vegetables contain several vitamins and minerals such as: vitamin A, vitamin C, folate, and potassium. All theses nutrients have important functions in our bodies. Vitamin A maintains the health of our eyes and skin. Vitamin C maintains healthy bones, cartilage, blood vessels, skin, and is important for iron absorption. Folate aids in the formation of red blood cells and is an important mineral for women who become pregnant because it decreases the risk of neural tube defects. Potassium is an essential electrolyte in our body as it helps maintain normal blood pressure. Overall, vegetables are an important part of a balanced diet and can help reduce the risk of chronic diseases. Below are the 4 ways to include more vegetables into your diet.
1. Adding Veggies Into Smoothies
Next time you are making your favorite smoothie, try adding a handful of spinach, kale, or even zucchini! I promise you won't taste it. My go to smoothie that I am OBSESSED with is: 1 banana, 1/3 cup of frozen cherries, 1 cup of raw spinach, 1/2 cup oat milk, 1 tbsp of peanut butter, and 1 scoop of protein powder.
2. Veggie Packed Soup
As the weather gets chilly, soups are a necessity to keep us warm. When you go to make your classic chicken noodle soup, add some spinach or kale. Maybe try a new soup recipe like butternut squash soup! This soup is filled with delicious vegetables that you won't notice. The sweetness and creaminess of the pureed butternut squash is to die for!
3. Veggie Scrambles
Eggs are a popular breakfast food and commonly eaten with a breakfast meat and toast, but lack a source of vegetables. When you are making scrambled eggs for you and your family, try adding a handful of spinach, diced tomato, and some diced onion to add more flavor and nutrients. Better yet, if you have kids that are very picky and/or do not like vegetables, try adding some frozen riced cauliflower in
their scrambled eggs. The riced cauliflower
will blend in with the eggs and you will not
be able to tell or taste them at all!
4. Experiment with Waffles and Pancakes
Get in the fall spirit and add some pureed sweet potato or butternut squash to your waffle or pancake batter. It will naturally sweeten up the batter and add some yummy vegetables and fiber to your breakfast. Here is awesome recipe to try out: https://www.food.com/recipe/sweet-potato-waffles-117479
These are the 4 sneaky ways to add more vegetables into your diet. I hope that you try one or all of these different options and if you did, leave a comment below to let me know what you thought 😊
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