You know you should be eating more vegetables. We all should.
Because even if you’re a big veggie fan it’s easy to fall short from time to time.
Experts say we should be eating between seven and nine vegetables a day, at least. And let’s be honest, some days you simply can’t face one more bowl of kale salad or serving of steamed broccoli.
When that happens don’t reach for the French fries. Try one of the following surprisingly fun ways to sneak more vegetables into your diet instead.
A painless plan for eating more vegetables
Let’s get things started with two ideas for slipping some extra vegetables in at breakfast.
This Italian baked egg dish, which is similar to an omelet, begs for veggies. And the best part is you can add any vegetables you want.
Simply whisk your eggs and dump them, along with some shredded cheese and veggies into a cast iron pan. Bake it at 400 degrees for about 10 minutes, or until the eggs are set.
Do you need a little extra inspiration? Chopped yellow peppers, cauliflower and mushrooms make a great mild combination. And if you’re hoping to mask your veggies flavor pick a sharper cheese such as gruyere.
Or do you prefer a pop of color and extra flavor in your food? Experiment with spinach, onions, red peppers, broccoli and even Brussels sprouts. Remember garlic and fresh basil count as veggies, as too!
Try sautéing your veggies on top of the stove first in some olive oil and spices to ramp up the flavor. And if you’re not a frittata fan, toss your veggies in with some scrambled eggs instead.
Avocado toast has become the toast of the town lately. And for good reason. It’s not just delicious, it’s also incredibly easy to make and super nutritious.
To make traditional avocado toast grab a piece of whole wheat or whole grain bread, or a low carb tortilla. Toss it into the toaster oven and while it crisps up make the avocado spread.
Slice open the avocado, remove the seed, and scoop the flesh into a bowl. Add in the juice from half an organic lemon, a dash of sea salt, and then lightly mash with a fork. Spread the avocado mash onto the toast, drizzle with olive oil, and sprinkle red pepper flakes on top.
But you don’t have to stop with avocado. To sneak in more veggies try adding some sprouts and a slice of tomato to the traditional toast. Or mix things up completely, and use a mashed sweet potato instead of the avocado for a change of pace.
But don’t stop there. Slipping a few more vegetables into your lunch fare is easier than you might imagine too.
Lettuce-wrap-up those sandwiches:
Lose the bread, but not the convenience of a sandwich. Wrap your sandwich fillings in large lettuce leaves instead.
Simply buy whole heads of lettuce instead of the bags of pre-mixed salad. You’ll find it’s easy to make the exact same sandwich you’ve always loved, with lower carbs and a full serving of veggies.
Kitchen-sink-quesadillas or tacos:
When you think about a quesadilla or taco you likely picture it stuffed with chicken and cheese or spiced ground beef. But these Tex-Mex favorites are also perfect carriers for whatever veggies you want to throw at them.
Fill a quesadilla with traditional veggies like onions, and red, yellow, and green peppers. Or get adventurous with zucchini, yellow squash, and broccoli.
To veg up your tacos fill them with half the usual amount of meat, then top them off with extra lettuce, onions, tomatoes, peppers and guacamole. You’ll never miss the rest of the meat.
And then end your day on the right note with a vegetable loaded dinner.
Very-veggie beef burgers:
Yes, it’s true. Burgers can get the veggie treatment too. And we’re not even talking about veggie burgers here.
Just like the taco, you won’t miss the meat in your burger, either. Not if you fix the burger right.
Mix some chopped up beets, mushrooms, or onions directly into the ground beef before you make your patties. You can replace up to half of the beef with vegetables before it changes the texture too much.
Whip up a batch of your favorite lasagna. But instead of using, the usual noodles, swap them out for sliced vegetables. You’ll end up with a lower carb, veggie-loaded version that’s every bit as delicious.
Cut zucchini, yellow squash or eggplant lengthwise and you’ll end up with vegetable slices that are just about the size and shape of lasagna noodles. Then, layer the ingredients as you always would, and bake until bubbly.
Don’t let yourself get bored with healthy eating. And don’t panic at the thought of fitting in at least seven to nine servings of veggies per day.
Eat what you love, and fit in your vegetables, too, with these surprisingly easy and fun ways to sneak more veggies into your diet.