How to Actually Eat More Vegetables

Eat more vegetables.

This post isn’t meant to convince you or explain why eating vegetables is good for you, I think we all know that.

If you always seem to be setting this as one of your goals, here are a few tips to help you succeed on finally doing what your parents always told you.

Step 1: Buy the vegetables

This may seem obvious, but you can’t eat what you don’t buy (or grow yourself)


Buying vegetables that are in season can be the cheapest option when looking for fresh veggies.

However, frozen vegetables have just as much nutrients in them as fresh – so frozen is always a good option if you find you fresh veggies going to waste.


When buying fresh, you may need to stop by the grocery store more often, but it can take only a few minutes to pop in and get a few days worth for under $10.

Step 2: Prep some of the veggies

I like to prep vegetables by roasting them. This allows me to add a little olive oil, garlic and some other seasonings – which also can increase how long they last.

Spread the veggies out on a sheet pan, and roast at 400 degrees for 30-40 minutes depending on how thick they are.


Some of the best veggies to roast and prep in advance are:

  • Brussels sprouts
  • Brocoli
  • Cauliflower
  • Carrots
  • Potatoes (yes, they count more as carbs – but are still a whole foods source to make in bulk)

Another way to prep is just to dice up a bunch of peppers, onions, etc. – dry them off, and throw them in a freezer bag for later use. This is clutch when you are trying to save time on stir fries and omelets/egg scrambles.

For fresh vegetables like spinach, dry them off – and then keep a paper towel in the container – this helps keep them fresh a little bit longer.

Step 3: Final prep before eating.

If you have roasted veggies, just throw them in the microwave and heat – or add to a pan with some oil to crisp them up again.

With frozen veggies – steaming works best. This can be done on the stove top as seen below, or done in the microwave (use a glass or ceramic container).


If you diced up some veggies for omelets or stir fries, just throw them in the pan for a little bit before everything else to thaw them out.

Step 4: Eat the vegetables

Use them as a stand alone side dish, make a salad with raw veggies, or in a last ditch effort blend them up into a smoothie with some protein powder and fruit. The fruit will usually hide the flavor of a vegetable like spinach – so this is my go-to for smoothies.


That’s it, short and sweet – but eat your veggies and your body will thank you.

 

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Eat Your Veggies…Finally!

 

Eat more vegetables. It can be heard everywhere, and by every expert that has ever written in the pages of fitness and health magazines, spoken on different day time talk shows, and even spoke to you at your local exercise and health establishment.

 

Sure, it sounds like it is a good idea and we all say we want to do it. But do we? Do we really fill 1/3 to ½ of our plates with pure vegetables (not including corn, potatoes, or other starchy “veggies”)?

If you always seem to be setting this as one of your goals, here are a few tips to help you succeed on finally doing what your parents always told you.

 

1) Find one, just one vegetable that you really like. By having your go to vegetable always in stock, you have no excuse to not at least get two servings in at a meal in the day. It can be fresh, frozen, or worst case scenario, canned (watch out for added salt). Do Google searches on all the different ways you can prepare the vegetable. Some of my personal favorites are steaming (quickest option) and roasting (great for making large batches smothered in olive oil and copious amounts of fresh garlic). Roasting is also great because the high heat (400 F) will crisp the veggies up and make them sweeter through the awesome process of caramelization.

2) Find ways to “hide” a serving or two a day. If you are a smoothie for breakfast kind of person, throw in 2 cups of spinach. If you have berries or anything else that is naturally sweet in the smoothie, you wont even taste the spinach. I am also a huge fan of breakfast scrambles. I usually put 2-3 servings of vegetables into my breakfast alone. Mix with some eggs, cheese and salsa and you are golden.

3) Get creative! Buy a new vegetable every time you go shopping, even if you know nothing about it. Once you get home – then look up how to prepare it! You might find one you never would have tried otherwise. Try cool recipes, such as carrot fries:

 

Cut some carrots into fry shapes, toss them in olive oil, put them on a baking sheet, sprinkle with salt and pepper and roast them in the oven at 450 degrees F for 10 minutes.

Is this still you? Or is it finally time to grow up?

 

Even if you only eat one or two different vegetables, make it a HABIT and stick to it. Get out of your comfort zone once in a while, and you may discover a whole new taste that you have been missing out on for your entire life. In a world where dietitians and nutritionist keep telling you to stop eating this and that, I am telling you to eat MORE…vegetables, that is.