For many people, eating a healthy and balanced
diet is not always easy. Between getting enough fruits and vegetables to
moderating less healthy treats, there is a lot that goes into eating well.
Wholesome eating also requires a good deal of
advanced planning. You need to make sure you have all of the ingredients you
need each week to prepare nutritious meals that suit your appetite and leave
In particular, vegetables are one of the most
critical components of a well-balanced diet. However, it can be tricky to fit
all of your recommended servings of veg into your daily meals. In this post,
we’ll offer up three easy ways that you can incorporate more vegetables into
your diet, starting today.
Mix vegetables into your smoothies
One simple (and delicious) way to add more
greens into your diet? Blend them into a smoothie. When made properly,
smoothies are a nutritious way to start your day. Some vegetables can hardly be
tasted when they’re mixed up with fruits and other smoothie add-ins, like yoghurt,
milk or seeds.
If you haven’t made smoothies at home before,
you can start by following a basic formula. Pick out some of your favourite
fruits (fresh or frozen), vegetables (spinach, kale and zucchini work well),
liquid (your preferred type of milk or water) and additional extras if you’d
like (chia seeds or protein powder).
Swap out traditional ingredients for vegetables
To incorporate more veg into your heartier
meals, consider swapping ingredients for plant-based products. For example, if
you’re making a stir fry, you could try serving it with cauliflower rice,
rather than jasmine or brown rice. Another popular recipe swap is to switch out
carbohydrate-heavy pasta for something healthier, like spaghetti squash.
You will need to experiment with various
recipes to see which ingredients please your palate since the vegetable-based
swaps won’t always taste the same as their traditional counterparts. Switching
out carbs for veg can also be helpful if you’re looking to lose weight.
Sneak them into sauces and soups
If swapping out key recipe ingredients for
vegetables isn’t your style, you may want to try a different approach. The next
time you make a sauce or soup from scratch at home, chop up a few extra
vegetables and throw them in as your dish simmers.
The vegetables will absorb the flavour of what
you’re cooking and won’t be as noticeable when you eat. This tip works
particularly well with marinara sauce (try adding zucchini or capsicum) or
cream-based sauces (peas and carrots are tasty here).
Whether you dislike the taste of vegetables or
simply don’t get enough in your day-to-day diet, there are simple hacks like
these to up your daily intake of healthy greens. There are plenty of different
varieties of vegetables, so you’ll be sure to find one that can seamlessly
blend into your existing meals, such as smoothies, pasta, stir-fries and soups.
So, don’t forget to pick up a few extra vegetables the next time you head to
Taylor Freitas is a freelance writer and content marketer/editor. She has written for publications across the world and works with global brands to drive awareness, generate leads, and convert prospects into loyal, returning customers.