As a Nutritionist, I'm always in my clients' ears encouraging them to boost their fibre and vegetable intake for better gut health and a more healthier and well-balanced diet. Today, I am sharing some of my oh-so-creative ways to effortlessly increase your nutritional intake and add more vegetable ingredients to your weekly menu - without eating just salad. Read my insider tips on meal prep and planning with veggies that will help make eating more servings of high-fibre vegetables such a breeze. Let's go...
Why You Need To Eat Vegetables
A diet rich in wholefoods and plenty of vegetables can lower blood pressure, reduce the risk of heart disease and stroke, as well as prevent some types of cancer and gut health problems. Those who eat a wide variety of fresh and cooked veggies are also less likely to experience weight gain, insulin and blood sugar issues, and have a more balanced and even keel appetite.
Adding more high-fibre and colourful vegetables to your diet provides an all-natural source of many of the essential vitamins, minerals, and antioxidants your body needs to boost and maintain your overall health and wellbeing. So, if you recognise that maybe you need to up your veggie game and include more of these nutritional gems into your daily meals, here's my advice on how to get started.
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7 Ways To Easily Eat More Vegetables
As a Nutritionist, I'm thrilled to share these effortless ways to add more wholesome vegetables into your daily meals. Plus, I'm "dishing out" some handy meal prep and planning tips along the way. Get ready to transform your plate into a carnival of deliciousness that will make you positively glow from the inside and out!
Build a Rainbow Bowl, Not Salad
Eating a colourful warmed veggie bowl is an excellent way to increase your veggie intake while enjoying a burst of flavours. And no, it doesn't need to be in the form of salad. Meal prep rainbow bowl by combining a variety of steamed, stir fried or roasted veggies like roasted or BBQ capsicums, sauteed kale, spinach and Roma tomatoes, steamed broccoli and cauliflower, crunchy air-fried zucchini, eggplant, or roast pumpkin and sweet potato. Top it off with a drizzle of your favourite thick and creamy sauce like homemade avocado dressing, peanut satay or a spicy siracha mayo. Experiment with different warmed vegetables, dressings and textures to keep things interesting!
Low Carb Veggie Wraps
Transform ordinary sandwiches into delicious, gluten-free veggie wraps. Replace the bread with large lettuce leaves, collard greens, or rice paper rolls. Layer them with avocado, sprouted seeds, capsicums, shredded cabbage, carrots, lettuce or kale. Add your favorite protein source such as egg, grilled chicken, prawns, salmon or seasoned tofu. Drizzle with a zesty homemade dressing or spicy hummus for added flavor. Such easy meal prep too!
Sneaky Veggie Smoothies
If you're not a big fan of eating vegetables, why not drink them? Smoothies make an excellent way to sneak in extra nutrients without compromising on taste. Blend a handful of spinach or kale with your favorite fruits like bananas, berries, or mangoes. Add a splash of almond milk or yogurt for creaminess. Boost smoothie nutrition with nutrient-rich superfoods like acai berry paste, chia and flaxseeds, greens powder, nut butter and a clean protein powder for added nutrition.
Grilled BBQ Veggie Skewers
Fire up the grill and take your veggie game to the next level with delicious grilled skewers. Thread colourful chunks of capsicums, cherry tomatoes, onions, zucchini, eggplant, and mushrooms onto bamboo skewers in between tofu or BBQ meat. Brush them with a marinade of olive oil, garlic, and herbs, then grill until tender and slightly charred. Serve as a side dish or as a main.
Vegetable Spiral Noodles
Swap traditional pasta for gluten-free, low carb vegetable noodles to increase your veggie and nutrient intake. Invest in a spiralizer or use a julienne peeler to turn zucchini, carrots, or sweet potatoes into fabulously nutritional "noodles." Sauté them lightly in olive oil or steam them for a crunchy texture. Top them with your favourite pasta or pesto sauce, or simply toss the noodles with cooked protein and herbs for a complete, low carb meal.
Vegetable-Stuffed Omelets
Give your omelets a nutritious makeover by adding a generous portion of veggies. Sauté onions, mushrooms, cherry tomatoes, spinach, or any other vegetables you enjoy. Beat a few eggs, season and pour them over the cooked veggies, and let the omelet cook until firm. Top with fresh herbs and a sprinkle of cheese if desired. This protein-rich breakfast will keep you satisfied and energised throughout the day.
Crunchy Veggie Snacks
Ditch the chips and opt for crunchy veggie snacks instead. Meal prep raw veggies like carrots, celery, capsicums, and cucumbers into sticks or bite-sized pieces. Pair them with a tasty dip such as beetroot hummus, dill Greek yogurt, or homemade mango salsa. This satisfying snack combo will keep your taste buds happy while providing essential nutrients to your menu.
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What If You Really Don't Like Vegetables?
Quite simply, eat more fruit. Both fresh and dried fruit contain many of the same vitamins and essential nutrients as vegetables. If you really do refuse to try vegetables, make sure you are at least consuming fresh fruit regularly. Some of the best fruits to enjoy for the lack of veggies in your diet include are those that are brightly coloured, high in dietary fibre, low in calories and high in water content. Fruit such as apples, banana, berries (all types), dragon fruit, melon (all types), and pears are good choices. Try a small serving paired with an handful of nuts and seeds, a wedge of cheese or dollop of Greek yoghurt.
If you really hate vegetables, try sneaking them into simmer sauces, fruit smoothies, meat casseroles and even baked into muffins. Use a blender to mince dark, leafy greens, broccoli, cauliflower, or purple cabbage, and add to your dish while cooking it. You can blend many greens and add them in small amounts to your baking. I do this with chocolate muffins for the kids and they have no idea that are eating a muffin super-loaded with kale or spinach!
Love crunchy foods? Try baked beet, carrot, or kale “chips seasoned however you like.” Make homemade breaded carrot, eggplant, or zucchini sticks in the air-fryer by seasoning almond or coconut flour mix, and rolling the chopped veggies in a little egg and then the bread mixture. Air-fry them with a spritz of olive oil until golden brown. You can also bake them to get a delicious, crunchy treat. Dip them into a homemade vegetable dip like garlicy hummus or a spicy capsicum dip. Sometimes, its how you prepare the veggies that makes them more palatable. Don't be shy to experiment!
Meal planning more healthy vegetables into your diet doesn't have to be boring or complicated. With these recipe ideas, you can elevate your meals, increase your nutrient intake, and enjoy a wide range of flavours. Remember to meal prep, experiment with new recipes, and make your plate as colorful as possible. Let nature's bounty nourish you and enhance your overall well-being. Here's to a healthier, happier you!
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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