Why should you eat more vegetables? Vegetables are incredibly rich in nutrients and antioxidants that promote health and thatStrengthen immune system. Thanks to its low calorie content, it also helps you lose weight or maintain a comfortable weight. Health authorities around the world recommend eating several servings of vegetables every day, but this can be difficult for some people. Many are simply not sure how to prepare it in an appetizing way, other than as a salad. That's why we want to show you a few ways to 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 the same time. It's easy to cook vegetables in broth- or cream-based soups. Adding even a small amount of additional vegetables (such as broccoli) to soups is a great way to increase your intake of fiber, vitamins and minerals. Broccoli soup, for example, 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 with zucchini lasagna. Thanks to delicious zucchini slices instead of lasagna sheets, this version is low carb and contains more nutrients. Zucchini are a rich source of B vitamins and vitamin C as well as trace elements and fiber.
Experiment with vegetable noodles
Vegetable spaghetti is easy to prepare and also popular with children. They are also an excellent low-carb substitute for traditional wheat pasta. The vegetables are twisted into thin spirals using a spiralizer. Zucchini, carrots and sweet potatoes are usually used for this. Once the long, thin strips are made, they can be eaten just like pasta and combined with sauces, other vegetables or meat.
Add vegetables to sauces
Adding additional vegetables to your sauces is a clever, unique way to increase your vegetable intake. While making marinara sauce, simply add some vegetables of your choice, such as chopped onions, carrots, spinach, or bell peppers. You can also puree certain vegetables with spices and use them to make your own sauce. For example, the butternut squash sauce with sage and the carrot sauce with tomatoes and thyme are particularly delicious.
Make a cauliflower pizza crust
Cauliflower is extremely versatile, and there are many unique ways to incorporate it into your diet. An easy option is to replace the usual flour-based pizza crust with a cauliflower crust. You can then add your favorite pizza toppings such as fresh vegetables, tomato sauce and cheese.
The cauliflower base is perfect for those who enjoy the delicious taste of pizza while maintaining the intake ofReduce carbohydrates and calorieswant. 100 grams of cauliflower contains only 5 grams of carbohydrates and 25 calories, as well as many fiber, vitamins, minerals and antioxidants that are missing from standard pizza bases.
Try green smoothie recipes
Smoothies make for a refreshing breakfast or a healthy snack in between. Typically they are 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 greens area 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 serving of kale provides 206% of the daily requirement of vitamin A, 134% of vitamin C and 684% of vitamin K.
Add vegetables to casseroles
Casserole is a dish made from meat, vegetables, cheese, potatoes, or a grain such as rice or pasta. As you might expect, casseroles tend to be very high in refined carbohydrates and calories.
Luckily, you can reduce the calories and carbs 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 and B vitamins.
Make a vegetable omelette
Omelettes 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, often made from cheese, ham, vegetables, or a combination of these three ingredients.
Any type of vegetable tastes great in omelettes. Spinach, onions and tomatoes are common ingredients. Adding red peppers to omelettes also increases your intake of vitamin C and vitamin A.
Use it to spice up porridge
Oatmeal is typically consumed as a sweet breakfast, often combined with fresh fruit, raisins or cinnamon. But you can also enjoy a hearty porridge by adding eggs, spices and lots of vegetables. By the way, onions, mushrooms, collards and tomatoes provide a whole host of healthy nutrients, including vitamin K, vitamin C, vitamin A and potassium.
Lettuce wraps and breadless burgers are delicious and light
Using lettuce as a wrap instead of tortillas and bread is an easy way to eat more vegetables. Lettuce wraps can be part of various types of dishes and are often used for low-carb sandwiches and breadless burgers. Many vegetables, such as portobello mushrooms, sweet potato and eggplant slices, make excellent burger bread alternatives.
Lettuce wraps and breadless burgers are an easy way to reduce calorie intake since one lettuce leaf only contains one calorie. Refined bread has much more calories. By replacing flour-based products, the intake of carbohydrates is also significantly reduced.
Stuffed peppers
Stuffed peppers are a very good idea if you want to eat more vegetables. They are prepared by stuffing 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 stuff the peppers with even more vegetables, such as onions, spinach or cauliflower, you will increase the nutritional content of the dish even more.
Eat vegetables with dips
How do children eat more vegetables?Vegetable sticksalways well received! Whether combined with tzatziki, guacamole, hummus or tuna dip, vegetables always taste great. Peppers, cucumbers and carrots are ideal as sticks.
Try it with cauliflower rice
Cauliflower rice is made by chopping cauliflower florets in a food processor to about the size of a grain of rice. You can then use it raw or cooked as a substitute for regular rice.
With only 5g of carbohydrates per 100 grams, cauliflower rice contains significantly fewer carbohydrates than regular rice. In addition, the nutritional content of cauliflower is significantly higher. It has a particularly high content of vitamin C, vitamin K, folic acid and potassium.
