5 Ways To Incorporate Veggies Into Your Meals

Vegetables are highly nutritious foods that improve human health and help fight diseases. Therefore, they must be included in your diet. While most health authorities advocate for adults to eat the recommended daily serving of vegetables per day, studies show that only 1 in 10 adults meet those recommendations. Whether you do not like to eat vegetables or don’t know how to include them in your meals, here are some delicious ways to incorporate them into your eating plan:

Try veggie noodles

Veggie noodles are very simple to prepare and are an excellent way to eat more vegetables. They are also perfect pasta substitutes for people who want to eat less high-carb foods. The great thing about veggie noodles is that you can try them with several other vegetables like butternut squash, carrots, beet, cucumber, sweet potatoes, and kohlrabi, among many others. All you need to do is insert the vegetables into a spiralizer, which gives them a noodle-like shape. Alternatively, you can also shred them or cut them as you like. Once you have prepared your veggie noodles, you can eat them just like pasta by combining sauces or meat. You can also include your veggie noodles in your soups if you’re looking for a healthy, comfort food alternative. 

Blend veggies into smoothies

Smoothies are a well-known breakfast or snack option among many people. What others don’t realize is that smoothies are not only for fruits but also for vegetables. Green smoothies, for example, are jam-packed with delicious leafy greens like spinach, kale, and arugula. Studies show that including more fiber in your meals may help prevent Type 2 diabetes. When used alone, it can be quite bitter. But there are tons of other options that can help improve its taste and add more nutritional value.

You can include fruits like banana, pineapple, or mango to sweeten your green smoothie, as well as other veggies like beetroot, cucumber, and carrot. Nuts can also enrichen your smoothie and provide healthy fats and oils. You can also use natural sweeteners like honey or make your smoothie creamy with yogurt or milk. Green smoothies are excellent sources of B vitamins that energize your body and boost your body’s nervous system. 

Veggie side dishes

Side dishes are typically either carb-loaded or filled with cheese. That’s where vegetables come into the picture. Vegetable side dishes are quick to make and delicious to eat! Plus, it’s a great way for you to get creative in the kitchen. There are so many veggie side dish recipes that you can include in your meals—dishes like slow-roasted peppers and onions pair well with proteins such as grilled chicken breasts or steak. You can also prepare a quick salad to eat along with baked salmon. Or, you can include vegetables in traditional side dishes. For example, you can include cauliflower in your mashed potatoes or include some veggies into sauces. 

Use veggies as wraps

Lettuce is a popular alternative to bread and tortillas for veggie wraps. It is a simple and easy way to eat more vegetables. Lettuce wraps are low carb and can be used for sandwiches and burgers. There are also several other options apart from lettuce wraps. Portobello mushroom caps make excellent burger buns. You can even use red or yellow bell peppers, tomatoes, and sweet potatoes. The next time you decide to have a burger or a wrap, try your hands with lettuce or any other options. Not only are they low in calories, but they are also extremely flavorful. 

Include veggies into your casserole

While they are a comfort meal, traditional casseroles are high in calories and refined carbs. Casseroles can combine meats with other foods such as cheese, potatoes, rice, or pasta. If you are more concerned about your calorie intake but still want the bulk and full feeling of eating casserole, you can include more vegetables. There are tons of delicious upgrades you can make to the traditional casserole dish. You can replace rice or pasta with broccoli, carrots, mushrooms, green beans, and celery. 

There are several ways to incorporate vegetables into your daily meals. Not only are they rich in nutrients, but some vegetables also enhance the look and taste of your meal with their unique colors and flavors. Your veggies can easily become the most popular part of your meals. By subtly including them into your meals, you will gradually build a habit and increase your daily recommended intake. Be sure to check out other yummy veggie meal options.