If you’re like most Americans, vegetables are not at the top of your favorite foods list. The USDA recommends that adults consume 2.5 – 3 cups of vegetables each day, yet few of us reach that recommendation. If you’re among those who struggle to eat your veggies, here are some creative ways to begin sneaking vegetables into your day.
Blend them up
If you love a good smoothie, add a few leaves of spinach or kale into your blend. Greatist recommends this favorite: 1 cup milk or almond milk, 1 frozen banana, 2 handfuls spinach, and 1 tablespoon almond butter.
Add a supplement
If you don’t want to chew your vegetables, choose a plant based protein powder and greens supplement as an add-in to your protein shake. Pea protein and greens are an easy way to supplement your diet by sneaking vegetables into your day without much effort.
Chopped veggies are a natural pairing with eggs. Whether you’re making scrambled eggs, an egg bake, or frittata, toss in some chopped onions, peppers, spinach, mushrooms, or any other pre-chopped veggie of your choice. To make it easy, buy pre-chopped or use frozen varieties.
Bake with them
Sneaking vegetables into your day by adding them to muffins is a tasty way to start your day. Bran muffins are a natural pairing for zucchini or carrots. Pick up the pre-shredded option if you’re short on time and don’t like the prep.
Mix it up
Do you love pancakes? Sneaking vegetables into your day doesn’t mean giving up your favorites. Open a can of pumpkin, add some cinnamon, and enjoy some delicious pancakes fall-style!
Swap the pasta
If you’re a quick and easy pasta lover, swap regular noodles for veggie noodles. Use a spiralizer or buy the prepackaged option. Consider going half and half if you’re new to this swap, using half pasta and half veggies until your palate adjusts to the new experience.
Load your sub
Sandwich shops offer a buffet of veggies to add to your otherwise meat and cheese heavy sandwich. Load your sandwich with lettuce, tomatoes, peppers and onions for a flavorful and simple way to practice sneaking vegetables into your day.
Swap the bun
The next time you order a burger, consider swapping the bun for lettuce leaves. Top your burger with all the normal fixings with extra tomatoes, pickles and onions. Grab a fork and knife and dig in! While you’re at it, challenge yourself to swap the fries for a side salad, too.
Are you a pizza lover? When you place your order, add an extra vegetable topping. Choose a blend or a single veggie and enjoy the new take on an old favorite. If you’re committed to sneaking vegetables into your day, enjoy a side salad before you dig in!
If you’re a vegetable newbie, start by adding a single serving of vegetables to your day. Choose one of the tips listed here for some inspiration. If you’re looking to boost your veggie intake and want to try sneaking vegetables into your day a bit more regularly, these tips work for you, too.
Let us know how it goes and share any other tips you have for sneaking vegetables into your day!