10 Creative Ways to Eat More Vegetables

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Are you struggling to incorporate more vegetables into your diet? Look no further! In this article, we will delve into effective strategies and practical tips to help you increase your vegetable intake and reap the numerous health benefits they offer.

basket of vegetables on a white counter with a knife and stockpot

In a world where fast food and processed meals dominate our daily diets, incorporating more vegetables into our meals is crucial for maintaining a healthy lifestyle. While it may seem daunting to transition to a vegetable-rich diet, it is a small change that yields significant health benefits.

Let us show you some practical tips and delicious recipes like hearty lentil sloppy joes and spinach mushroom lasagna to help you effortlessly increase your vegetable intake and unlock a world of vibrant flavors and nourishment.

vegan lasagna topped with cashew cheese close up with salad and bread in background

Spinach Mushroom Lasagna Layered with vegan spinach ricotta, cheese sauce, and veggie-packed marinara, this Vegan Lasagna is packed with 29 grams of protein and loads of flavor.

We need more veggies

According to the Centers for Disease Control and Prevention (CDC), a mere 10% of Americans are meeting the recommended daily vegetable intake, which may put their health at risk.

Fortunately, adding more vegetables to your diet each day doesn’t have to be difficult. Our tips for eating more veggies will help you make the shift effortlessly and will have you eating a healthier diet and actually enjoying every bite.

overhead of peanut sauce on platter surrounded by spring rolls

Simple Garden Spring Rolls- I seriously have an addiction to these beautifully healthy veg spring rolls! Whether they are dipped in peanut sauce or chili sauce, I’m perfectly happy with these crunchy flavorful masterpieces.

Benefits of eating vegetables

Eating more vegetables offers a multitude of benefits for our overall health and well-being. First of all, vegetables are packed with essential vitamins, minerals, and antioxidants that support a strong immune system, promote healthy digestion, and contribute to optimal organ function.

In addition, the high fiber content in veggies aids in weight management, regulates blood sugar levels and promotes cardiovascular health.

Incorporating more vegetables into our diets can also lower the risk of chronic diseases, such as heart disease, certain cancers, and type 2 diabetes.

How many vegetable servings should you eat a day?

As a general guideline, most adults are advised to consume 2 to 3 cups of vegetables per day. Even better, aim higher. This can be achieved by including a variety of vegetables in your meals and snacks, whether they are raw, cooked, or in the form of juices or healthy plant-based smoothies.

Remember, the more colorful and diverse your vegetable choices, the better, as each type offers a unique set of nutrients and health benefits. We call it eating the rainbow.

vegan potato taco on white plate with beans, vegan cheese, and sour cream

Potato Taco – Delicious, healthy Taco Stuffed Baked Potatoes are filled with beans, fresh veggies, and cheese sauce, and seasoned with your favorite taco toppings! It’s time for a fiesta with fun with this potato recipe!

10 Easy ways to eat more vegetables daily

  1. Add vegetables to recipes– Do you love spaghetti? Try adding red bell peppers and mushrooms to your recipe. I love to toss a couple of handfuls of fresh baby spinach leaves into marinara sauce as well. Do this with pizza and pasta dishes too.
  2. Put vegetables in your sandwiches & wraps- When you’re making a sandwich, why not make it a veggie and hummus sandwich or even an avocado tomato sandwich that is loaded with fiber and antioxidants? If you are in the mood for a wrap, try a fresh veggie wrap piled high with lettuce, spinach, tomatoes, and cucumbers.
  3. Replace meat- Instead of a regular burger, opt for a fiber-rich bean burger and top it with fresh greens, tomatoes, onions, and pickles. For dinner, try a bean chili instead of traditional chili. If it is meatballs you’re hungry for, experiment with vegan meatballs for that spaghetti or hoagie.
  4. Use veggies as toppings- Roasted vegetables like bell peppers, mushrooms, and onions make delicious toppings for pasta dishes and even baked potatoes. You could add them to pizza or even crusty bread or toast.
  5. Soups & stews- Soups are a great way to get more vegetables in because many of them already lend themselves so well to fresh ingredients. Try vegetable soup, creamy potato soup, or even white bean soup.
  6. Eat pizza- Everybody loves pizza, and it is a great way to add lots of veggies like onion, bell pepper, mushrooms, olives, spinach, artichoke hearts, and any other vegetables you can think of. We even add broccoli to ours.
  7. Eat stir fries- Asian food is a great way to get in more veggies, especially stir-fries. Toss in carrots, baby corn, broccoli, cabbage, peas, and so much more for a delicious full meal. We have some amazing vegan sauces to add full flavor to those vegetables.
  8. Make veggie bowls- If you’re tired of salads, try making a beautifully colorful veggie bowl! They are endlessly customizable, so there is a bowl for everyone no matter what your taste preference is. Start with a grain like rice or quinoa, then start piling on veggies, beans, greens, and yummy sauces. Your veggies might be cauliflower, sweet potatoes, asparagus, radishes, pea pods, carrots, bean sprouts, shredded cabbage, peppers, or tomato. You get the picture.
  9. Make smoothies- If you’re making a fruit smoothie, try adding a handful of fresh baby spinach leaves or even frozen peas. You’ll be surprised that you can’t even taste them! If you’re hesitant about including vegetables in your smoothies, experiment by combining them with fruits such as bananas or frozen mango. The inherent sweetness of fruits can effectively conceal the taste of vegetables, making it easier to incorporate them into your smoothie creations.
  10. Snack on veggies- Raw vegetables offer a convenient and satisfying crunch, making them an excellent choice for on-the-go snacking while also helping us meet our daily vegetable requirements. If you enjoy raw vegetables as they are, that’s fantastic! However, if you prefer some added flavor, consider pairing them with a dip like our vegan ranch dip for a more enjoyable snacking experience.
vegan ranch dressing in glass bowl with cut veggies for dipping

Raw Veggies for Snacking- Fresh crunchy vegetables are delicious and so healthy. Eat them as is or dip them in a delicious creamy vegan ranch dip.

The bottom line

Incorporating vegetables into your diet doesn’t have to be difficult. By exploring various cooking methods and incorporating them into recipes, you can make vegetables more appealing and meet your daily requirements with ease.

This simple dietary change may contribute to lowering your risk of chronic diseases, promoting long-term health and well-being.

white bowl full of vegetable soup with spoon and cornbread in cast iron skillet

Instant Pot Vegetable Soup- Instant Pot Vegetable Soup is hearty, healthy, and bursting with flavor. The whole recipe is made in one pot, so clean-up is a breeze.

Simple veggie starter recipes

If you’re ready to get started adding some delicious vegetables to your diet, we can definitely help with that! These are some of our favorite plant-based recipes.

If you’re ready to dig deeper, we have all of our plant-based recipes broken down into categories to help you find the perfect recipes for breakfast, dinner, lunch, appetizers, snacks, and dessert.

For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!

For even more inspiration, take a look at our Meatless Monday Recipes. They are sure to make your mouth water! If you would rather not cook at all, Whole Harvest meal delivery service is completely plant-based.

About Terri Edwards

Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy.  I’m so glad you’re here! Read More…

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