3 Easy Ways to Get More Veggies into Your Diet
By Amber Lowry
We’re all well aware of the “eat more veggies” narrative, but how do we actually apply this to our often time-restricted, chaotic lives? Throw kids into the mix, and it seems that getting both you and your family to chow down on the veggie color spectrum is more of a hassle than its worth. But good news: there are super simple ways to eat more body-loving vegetables without all the junk and over-processing associated with most “sneaky” veggie food products on the market. Here are just three ways to get more of these amazing plants into your diet without sacrificing too much time or sanity!
1. Cauliflower rice
Cauliflower has made a trendy transformation into a rice-like food that’s finding its way into fresh and frozen produce sections all over the country. A known staple in many alternative health circles, cauliflower ‘rice’ is a fun way to get all the nutrients of cauliflower without the trademark veggie look and feel. Known for its ridiculously awesome antioxidant and anti-inflammatory properties, cauliflower can be easily blended into a rice-like consistency by sticking chunks of it into a blender or food processor and graded against a cheese grader. Once broken down into the desired texture, this ‘rice’ can be steamed with a tiny amount of water on the stovetop for less than 5 minutes, or lightly sautéed until it’s softened with a touch of oil like coconut or avocado. Season it up to your liking (Himalayan sea salt and pepper are always a good choice) and boom! You can also add it to your favorite protein source (like grass-fed meat), along with a healthy fat option like avocado coupled with fresh favorites like herbs and salsa, and you’ve got yourself a “bowl” of deliciousness that would give certain fast-food chains a run for their money!
2. Veggie noodles
Spiralized veggie “pasta” is a great way to get all kinds of veggies into one meal. Zucchini, squash, carrots, beets and sweet potato are just a handful of hearty vegetables perfect for the heavy sauces that accompany pasta dishes. Thanks to a recent surge in popularity, spiralizers are cheaper (some as low as $10-15) and more easy to come by both online and in stores. Not only does spiralizing veggies help you maintain a more nutrient-dense diet, but it also serves as a great pasta substitute if you don’t desire the bulk of a carbohydrate-rich meal. We’ve all been there: We eat a big plate of pasta and immediately enter into a food coma, waking up several hours later feeling as though we just got hit by a truck. Spiralizing vegetables tricks you into thinking you are eating pasta while also energizing you and providing you with valuable nutrients that you need for optimal health. They can be eaten raw or by lightly sautéing in oil or boiling for a couple of minutes till softened. Experiment with different sauces, meats, seafood and veggies to discover what works for you!
3. Veggie sticks with fun dips
How much fun can carrot and celery sticks be? Lots, actually! Taking the traditional snack-time veggie stick and creating fun, satisfying dips can change how you view raw veggies. Try delicious yet nutritious options like nut butter and crowd pleasers like guacamole. Have you ever dipped celery sticks into some raw almond butter? The crunch of the celery sticks combined with the creaminess of the almond butter creates a satisfying snack that provides you with valuable nutrients like fiber and protein. Using guacamole is a great way to stay satiated until it’s time to eat your next meal. The fat from the avocado and the fiber from the veggie sticks work synergistically to fill you up while simultaneously offering key nutrients such as potassium.
No one knows you and your family better than you do. The best way to make sure veggies end up on your plate is to understand and practice healthy preparation methods that speak to your own individual palate. It’s all about using your creative energy to enjoy the earth-grown nutrients that undeniably should be a bigger part of all dietary lifestyles.
Amber is a recent graduate of Montclair State University’s Communication and Media Arts program. She has contributed various articles to Whole Foods Magazine as well as Fox News Latino. Passionate about both health and social issues, Amber is currently the co-host of a podcast that aims to educate folks on how to apply ancestral health practices in the modern world. She takes a moderate stance in most areas of life and believes that health is an extremely personal journey that relies on open-mindedness and self-awareness. Her aspirations include earning a master’s degree within the realm of health communication and becoming a French Bulldog mom.
