In Australia, fewer than one in 10 adults are eating enough greens each day, and 96 per cent of men and 87 per cent of women do not eat enough vegetables in general.
If you find it a little tricky to get enough on your plate each day, follow the below tips and it’ll become second nature in no time!
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1. Blend them into smoothies
Now the thought of veggies in a smoothie might make you cringe, BUT, it’s actually easier than you think to mask their flavour.
Leafy greens are especially easy to add into your smoothies. One cup of spinach (25g) also contains high levels of vitamin K, vitamin A, Folic acid, iron and calcium.
You can also try adding veggies like avocado, kale, cucumber and beetroot to your smoothies.
As for what to mix them with, here are some combinations you can try:
- Blueberries, banana, sugar-free maple syrup, spinach, ice & milk of choice
- Kale, mango, pineapple, cucumber, coconut yoghurt, water & ice
- Strawberries, apple, beetroot, mint, coconut water & ice
2. Add them to your pasta dishes
Whether you want to swap your usual pasta for zucchini spirals, or simply throw different kinds of veggies into your pasta sauce, this is one of the simplest of ways to hit your 5-a-day target.
This is also a great way to hide veggies in meals for any kids that are fussy eaters!
3. Try a veggie burger
We’re not saying you have to go full vegetarian if you’re a meat eater, but why not try substituting your meat patty from time to time with a veggie alternative?
You can make your own by mixing your partially cooked veggies of choice (think sweet potato, black beans, zucchini, lentils, etc.) with seasonings, flour and egg.
Alternatively, try using a portobello mushroom as your patty and stack it with salad vegetables.
You can also find pre-made veggie burgers at your local supermarket. Just be sure to check the ingredient list and make sure its main ingredients are definitely veg!
4. Make a frittata
Another super easy way to get plenty of vegetables into just one dish!
Try adding some pumpkin, zucchini, mushrooms, carrot and onion into your frittata base (egg mix), cook in the oven until set and you’ve got yourself a delicious breakfast, lunch or dinner ready to grab out of the fridge.
5. Add more to your salads
Salads are a great way to pack as many vegetables as possible into your day.
Try adding as many of these as you like to your salad leaf base of choice, along with a main protein (i.e chicken, tofu) of your choice:
- Pumpkin
- Sweet Potato
- Celery
- Carrot
- Capsicum
- Mushrooms
- Onion
- Artichoke
- Zucchini
- Legumes/beans
- Broccoli
- Cucumber
- Radish
- Peas
- Corn
- Beetroot
6. Swap crackers for veggie sticks
In need of a filling, yummy snack? Try some hommus, or your dip of choice, with some carrot, celery, cucumber and/or capsicum sticks instead of crackers.
They’re more calorie-friendly and are just as, if not more, filling.
And there you have it, 6 easy ways to eat more vegetables every day!
Here at Equalution, our custom meal plans and 1:1 nutrition coaching take the guesswork out of meeting your health goals – including how to eat more vegetables! Click here to find out more about our program inclusions.