13 tricks to eat more vegetables – how to do it!
Why should you eat more vegetables? Vegetables are incredibly rich in nutrients and antioxidants that promote health and strengthen your immune system. Thanks to the low calorie content, it also helps you lose weight or maintain a comfortable weight. Health agencies around the world recommend eating multiple servings of vegetables daily, but this can be difficult for some people. Many are simply not sure how to make it appetizing, except as a salad. That's why we want to show you a few ways you can eat more vegetables by incorporating them into delicious recipes.
Process vegetables into soups
Soups are an excellent way to consume several servings of vegetables at once. It's easy to cook vegetables in broth or cream based soups. Even adding a small amount of additional vegetables, such as Broccoli, in soups is a great way to increase fiber, vitamin and mineral intake. For example, a broccoli vegetable soup can provide a significant amount of vitamin K, vitamin C, vitamin A and folic acid.
Prepare a zucchini lasagna
Another creative way to eat more vegetables is zucchini lasagna. Thanks to delicious zucchini slices instead of lasagna sheets, this variant is low carb and contains more nutrients. Courgettes are a rich source of B vitamins and vitamin C, in addition to trace elements and fiber.
Experiment with vegetable noodles
Vegetable spaghetti are easy to prepare and also popular with children. They are also an excellent low-carb replacement for traditional wheat pasta. The vegetables are turned into thin spirals with a spiral cutter. Zucchini, carrots and sweet potatoes are mostly used for this. Once the long, fine strips are made, they can be eaten just like pasta and combined with sauces, other vegetables or meat.
Add vegetables to sauces
Adding extra vegetables to your sauces is a nifty, unique way to increase your vegetable intake. While you're cooking a sauce like marinara sauce, just add some vegetables of your choice, such as chopped onions, carrots, spinach or peppers. You can also puree certain types of vegetables with spices and use them to make your own sauce. The butternut squash sauce with sage and the carrot sauce with tomatoes and thyme are particularly delicious.
Make a cauliflower pizza base
Cauliflower is extremely versatile, and there are many unique ways to include it in your diet. A simple option is to replace the usual flour-based pizza base with a cauliflower base. You can then add your favorite pizza toppings such as fresh vegetables, tomato sauce and cheese.
The cauliflower bottom is perfect for those who want to enjoy the delicious taste of pizza while reducing the intake of carbohydrates and calories. 100 grams of cauliflower contains only 5 grams of carbohydrates and 25 calories, in addition to many fiber, vitamins, minerals and antioxidants that are not found in common pizza bases.
Try out recipes for green smoothies
Smoothies ensure a refreshing breakfast or a healthy snack in between. They are usually made by combining fruit with ice, nut milk or water in a blender. However, you can also add vegetables to the smoothies without affecting the taste.
Fresh leafy green is a common addition to smoothies. Adding spinach and kale to smoothies is an easy way to get more nutrients. 30 grams of spinach contains 181% of the daily requirement of vitamin K and 56% of vitamin A. The same portion of kale covers 206% of the daily requirement of vitamin A, 134% of vitamin C and 684% of vitamin K.
Add vegetables to casseroles
The casserole is a dish that combines pieces of meat with chopped vegetables, cheese, potatoes or a cereal such as rice or pasta. As you would expect, casseroles usually have a very high content of refined carbohydrates and calories.
Fortunately, you can reduce the calories and carbohydrates in your casseroles by adding vegetables like broccoli, mushrooms, celery, or carrots. These vegetables contain a variety of important nutrients, including vitamin C, vitamin K, B vitamins.
Make a vegetable omelet
Omelets are typically made by frying beaten eggs in a pan with a small amount of butter or oil, and then folding them around a filling that often contains cheese, meat, vegetables, or a combination of these three ingredients.
Every type of vegetable tastes great in omelets. Spinach, onions and tomatoes are common ingredients. You can also add red peppers to omelets, which is a great way to increase your vitamin C and vitamin A intake.
Spice up a porridge with it
Oatmeal is usually eaten as a sweet breakfast, often combined with fresh fruit, raisins or cinnamon. You can also enjoy them as a savory porridge by adding eggs, spices and lots of vegetables. Onions, mushrooms, leafy cabbage and tomatoes provide a whole host of healthy nutrients, including vitamin K, vitamin C, vitamin A and potassium.
Salad wraps and breadless burgers are tasty and light
Using salad as a wrap instead of tortillas and bread is an easy way to eat more vegetables. Salad wraps can be part of different types of dishes and are often used for low-carb sandwiches and breadless burgers. Many types of vegetables, such as Portobello mushrooms, sweet potato and eggplant slices are ideal as an alternative to burger bread.
Salad wraps and breadless burgers are an easy way to reduce calorie intake because a lettuce leaf contains only one calorie. Refined bread has a lot more calories. The replacement of flour-based products also significantly reduces the intake of carbohydrates.
Stuffed peppers are a very good idea if you want to eat more vegetables. They are prepared by filling halved peppers with meat, beans, rice and spices and then baking them in the oven.
Peppers are a good source of many vitamins and minerals, especially vitamins A and C. If you fill the peppers with more vegetables, e.g. Onions, spinach or cauliflower, you will increase the nutritional content of the dish even more.
Eat vegetables to dips
How do children eat more vegetables? Vegetable sticks are always well received! Whether combined with tzatziki, guacamole, hummus, tuna dip, vegetables always taste great. Peppers, cucumbers and carrots are ideal as sticks.
Try cauliflower rice
Cauliflower rice is made by processing cauliflower florets into small granules in a food processor. You can then use it raw or cooked to replace regular rice.
With only 5 g of carbohydrates per 100 grams, cauliflower rice contains significantly less carbohydrates than normal rice. In addition, the nutrient content of cauliflower is significantly higher. It has a particularly high content of vitamin C, vitamin K, folic acid and potassium.
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