Making the most out of your veggies
Including vegetables in your diet is extremely important. Veggies are incredibly rich in nutrients and antioxidants, which boost your health and help fight off disease.
1. Make Veggie-Based Soups
Soups are an excellent way to consume multiple servings of vegetables at once.
Adding even a small amount of extra veggies, such as broccoli, to soups is a great way to increase your intake of fibre, vitamins and minerals.
Here are a few other veggie-based soup recipes for you to try:
Creamy coconut cream Cauliflower Soup
Simple Pumpkin Soup with Kale
Mushroom Spinach Soup
2. Experiment With Veggie Noodles
Veggie noodles are easy to make, and are a great way to get more veggies in your diet. They're also an excellent low-carb substitute for high-carb foods, such as pasta.
They are made by inserting vegetables into a spiralizer, which processes them into noodle-like shapes.
You can use a spiralizer for almost any type of vegetable. They are commonly used for courgettes, carrots and sweet potatoes.
Once the "noodles" are made, they can be consumed just like pasta and combined with sauces, other vegetables or meat.
3. Add Veggies to Sauces
Adding extra vegetables to your sauces is a sneaky, unique way to increase your veggie intake.
While you are cooking sauce, such as marinara sauce, simply add some veggies of your choice to the mix, such as chopped onions, carrots, spinach or bell peppers.
You can also puree certain veggies with seasonings and make them into a sauce on their own.
Here are some examples of sauce recipes that incorporate extra veggies:
Butternut Squash Sauce With Sage
4. Blend With Smoothies
Smoothies make for a refreshing breakfast or snack.
Typically, they are made by combining fruit with ice, milk or water in a blender. However, you can also add veggies to smoothies without compromising the flavour.
Fresh, leafy greens are common smoothie additions, such as in this recipe, which combines kale with mango, peaches, ginger and some other flavourings.
Adding spinach and kale to smoothies is an easy way to get more nutrients.
Just 1 cup (30 grams) of spinach contains 181% of your daily needs for vitamin K and 56% for vitamin A. The same serving of kale provides 206% of your daily needs for vitamin A, 134% for vitamin C and 684% for vitamin K.
5. Add Veggies to Casseroles
Including extra veggies in casseroles is a unique way to increase your veggie intake.
6. Try a Lettuce Wrap or Veggie Bun
Using lettuce as a wrap or certain veggies as buns in place of tortillas and bread is an easy way to eat more veggies.
Lettuce wraps can be a part of several types of dishes, and are often used to make low-carb sandwiches and bunless burgers.
Additionally, many types of veggies, such as portobello mushroom caps, sliced sweet potatoes and sliced eggplant make excellent buns.
Lettuce wraps and veggie buns are an easy way to reduce your calorie intake, as one lettuce leaf contains only one calorie. Refined bread is much higher in calories.
Furthermore, replacing flour-based products with veggies is a great way to reduce your carb intake, while consuming lots of nutrients.