How To Eat More Veggies

It’s that time of year, or is it always that time of year? It’s Summer and we are all getting inundated with the “summer body” propaganda.
We all know we “should” be eating more vegetables, but do you ever find yourself dreading the thought of it?

In my dream world, I’d be eating chocolate croissants with my coffee every morning, and tacos, margaritas, and chips with cheesy queso and guac every day.
While I still love those things, I don’t love the bloat they bring. I need more vibrancy than that, which is why we all need vegetables.

I don’t need to remind you what would happen if you actually ate more vegetables. The question is not if you should but how to do it. And not just do it, but actually enjoy it? The last thing I want is for you to force yourself into a state of eating foods you hate. Science proves the only way you’ll stick to it is if you enjoy it.

That’s why I thought I’d show you how to eat more vegetables in a day while enjoying it too!

Here’s a fun fact on taste buds. They are constantly changing. This means, if you start with vegetables that you like over time you’ll be more apt to like other vegetables. Ones you used to not like all because your taste preferences change based on what you eat and how nutrified your system is. The goal is not to just eat more vegetables but enjoy the taste and process.

HOW TO EAT MORE VEGETABLES A DAY

I’m going to sound like a broken record, but the key to eating more vegetables a day is to enjoy the process of eating them. You desire good-tasting food, which should be the goal of any healthy meal. Make it taste good.

This also happens to be the reason why people don’t eat more vegetables. They’re boring, bland, sometimes squishy/soggy and undesirable.

I can tell you, I actually crave vegetables because I’ve found ways to eat them that I like, even love. While I can’t say, I’d pick any one vegetable as my last meal on earth, that would undoubtedly be tacos. But more than my love of vegetables, I love the way they make me feel. And this is the real reason we eat more vegetables, the benefit they provide to our body.

Here are some tips on how to make vegetables more appealing, leaving you wanting more.

TIP 01: DON’T NEGLECT THE STARCHY VEGETABLES.

Starchy vegetables like potatoes have taken a backseat to health in a world fixated on low-carb. But you shouldn’t neglect these foods. One, they’re still a vegetable loaded with nutrients our body craves. Two, they provide so much satiety to our system, including a dose of carbohydrates our body needs for energy.

Eat the potato, the sweet potato, and mix in winter squash. All of them provide a heartiness that increases satiety and desire.

TIP 02: ADD HEALTHY FATS.

Vegetables contain nutrients, and these nutrients need support to get absorbed and mobilized inside the body. This support comes from fat. At least in the case of fat-soluble vitamins and minerals. Making fat a healthy addition to any vegetable variety.

Saute veggies in avocado oil or drizzle your salad with olive oil. Add melted butter or sliced avocado. Or try dipping or tossing them in a creamy salad dressing.

TIP 03: SPICE EM’ UP.

Most vegetables don’t come with a lot of flavors, leaving plenty of room for you to flavor them based on your preferences. Hit the spice cabinet for your favorite flavor profiles to make vegetables something you enjoy.

One of my favorite spices to add to vegetables is cinnamon. Especially to roasted squash, sweet potatoes and even cauliflower. It amplifies the sweetness.

OR drizzle your veggies with one of my favorite sauces. This Gingery-Garlic Roasted Pumpkin Seed Sauce is perfect to drizzle on any of your vegetables raw (dipping) or roasted (drizzle).

TIP 04: EAT WHAT’S IN SEASON.

There is nothing better than sinking your teeth into a garden-fresh tomato. Or a garden-fresh anything. That’s because ripe produce, grown locally always comes with the best flavor. The truth is, no matter how amazing the produce item is, like mangos or oranges or apples, if it’s not ripe it will taste horrible. I love buying frozen fruits and vegetables. They are picked at peak ripeness, they are super convenient, and inexpensive.

The same holds true for produce items sitting on your grocery store shelves that aren’t in season. They don’t have the same vibrancy or flavor. So opt for the seasonal varieties and if all else fails, buy it frozen.

TIP 05: HEAT THEM UP.

Contrary to popular belief, cooking vegetables or warming them doesn’t suck all of the nutrients from them. They’re still a vegetable and worthy of eating. In fact, many people actually digest and absorb the nutrients from vegetables better in a warmed or roasted/cooked state than raw. Especially in the case of people who struggle with good gut flora. I happen to be one of those people!

Don’t discount a pan of roasted vegetables or sauteing them in a pan. The warmth adds satiety and the cooking takes away the bitterness and amplifies the sweetness. I prefer a skillet salad any day to a raw one.

TIP 06: THINK IN LAYERS.

Like any good wardrobe, food is better in layers. The same with vegetables. When you eat one, layer other ones to enhance the flavor. A salad is a perfect example. Don’t stop at a bed of lettuce, but add cucumbers, chopped tomatoes, and bell peppers. Think layer after layer.

TIP 07: DON’T OVERTHINK IT.

We tend to overthink everything in the health space. Wondering how many vegetables you should be eating and what’s a serving. I understand the health world has made you feel like this information is valuable, but the real MVP is simply choosing to eat more. However many or little that is. Don’t overthink it and stress yourself out. That defeats the purpose here.

START WITH BREAKFAST.

Eating more vegetables has always boiled down to my choice of breakfast. While I’m not perfect at it, I’ve found my breakfast sets the stage for my day. Most days, I aim to eat some kind of vegetable-rich meal. I’ve even found ways to add veggies to oats (more of a savory oatmeal), load my morning smoothie with them, add them to eggs and I love a veggie soup in the morning. I’m definitly a more savory in the morning than sweet. So this might be a little easier for me. If you are used to pancakes, french toast and the traditional sweet breakfast, it may take you a bit of time to shift the way you are eating. But give yourself a challenge and take on a 7 day breakfast experiment. Try a new breakfast item every day for one week and see if your tastes are still the same. Many times we eat the same because it is a habit or how we were raised. Not necessarily because we love it or it makes us feel vibrant and alive.

When all else fails, I’ll run back to a greens powder. But my focus is still and always will be the real deal.

DON’T HAVE TIME? NO PROBLEM!

I get it, time is a factor. All of this sounds great, but where’s the time. No one has time for this. Honestly, I don’t either. Between the hustle of getting myself ready for the day and my kiddo, chickens and garden there is no time. That’s why I rely on batch-cooking veggies. It’s a game-changer – taking the work out of breakfast and creating simple solutions to fill up on all my go-to’s.

Batch cooking happens to be my simple solution to meal prep. When you don’t have time to cook full meals or even when I do have time and don’t have the desire {because it’s SO MUCH WORK}, you can still make this system work by batching simple ingredients.

One pan of roasted sweet potatoes goes a long way.

EAT MORE VEGETABLES WITH THESE TIPS!

This week, try batch cooking your vegetables.

• Pick 2-3 vegetables you love or want to add to your diet.

• Prep them: chop them, slice them, bake them, or saute them.

• Store in the refrigerator to be used all week long.

You can get my sheet pan supper recipe here. It’s a game-changer. So easy, and so yummy!!