How To Include More Veggies In Your Diet

By Subodh / May 10, 2015

Life is a maze today with people running hither and thither 24X7. In this run, there is, unarguably, a tendency to leave behind a healthy eating pattern. Many a time, you end up munching on those on-the-go foods such as wraps, rolls, and sandwiches. You do not even bother to take a moment and look into what ingredients go into food that you eat that implies you are turning a blind eye towards your veggie consumption. This slowly paves way for the onset of various lifestyle diseases. You can now include veggies in various tasty ways. Are you still wondering how veggies can be made tastier without compromising on their health benefits? Check out right here.

vegetables

I. Breakfast

Breakfast is the most crucial meal for any person as it is the first food of the day. While breakfast foods vary across the world, there is always a lot of room to accommodate vegetables. Here are some common breakfast foods where you can include vegetables.

1. Eggs

Eggs are one of the popular breakfast foods as they can easily be cooked in ways. And, irrespective of the way it is cooked, there is always a large scope for including veggies in the eggs. Finely chopped veggies and incorporate them into your scrambles, omelets, and frittatas. You can include veggies such as bell peppers, onions, tomatoes, carrots, broccoli, and cauliflower.

2. Breakfast cereals

It is common to add fruits to cereal, but lightly steamed vegetables such as mushrooms and carrots also pep up the health and taste quotients of this breakfast option. Choose unsweetened cereals and use yogurt as the base for a lip smacking breakfast.

3. Smoothies and Shakes

Smoothies and shakes are fabulous breakfast options for people on the go. Choose to replace your fruits with veggies such as kale and spinach. Pep up the nutritional value by including Wheatgrass, flax seeds, or chia seeds in a wholesome yogurt or milk base. Spice up with black pepper or the Indian chat masala for a great morning dose of energy.

II. Salads

salad

A salad is a great way to introduce some vegetables into the daily diet. Plan a little ahead so that you can easily pack yourself on some really fabulous veggies. Add them freshly cut or steamed. Try to include the salads as mid morning snacks or as an appetizer to make the most out of their goodness. Here is a simple salad recipe you can try.

Baby Spinach Corn Veggie Salad

  1. Baby spinach – 1 cup, finely chopped, washed, slightly steamed
  2. Corn – ½ cup, steamed
  3. Carrot – 1, medium sized, peeled, cubed
  4. Zucchini – ¼ cup, cubed
  5. Mushroom – ½ cup, steamed
  6. Mixed sprouts – ¾ cup

The Dressing

  1. Olive oil – 1 tbsp
  2. Salt – to taste
  3. Lemon juice – 1 tbsp
  4. Seasoning – of your choice

How to prepare:

  1. In a small mixing bowl, mix olive oil with lemon juice, salt, and seasoning. Using a spoon, mix well to ensure even combining.
  2. In a large mixing bowl, add all the ingredients except the dressing and baby spinach.
  3. Pour the dressing over the veggies and toss well.
  4. Add spinach and toss to ensure even coating.
  5. Relish fresh.

III. Noodles, Pastas, Rice, and Casseroles

Noodles and Pastas are easy to prepare and go really well with a host of vegetables. Instead of your usual meatballs and other non-vegetarian ingredients, choose to include veggies such as mushrooms, carrots, zucchini, bell peppers, spinach, and other dark leafy greens. Sauté the veggies in very little olive oil along with crushed garlic and flavor the dishes richly with assorted herbs and spices. You are in for a feast right there.

IV. Sandwiches and Indian Flat Breads

A versatile food, sandwiches give you an opportunity to modify it according to your taste and requirements. And that means you can add any vegetable of your choice to a healthy6 whole grain bread base and transform it into a mouthwatering food. Choose to include low fat cheese or sprouts along with the veggies while using unsalted butter in moderation to make it a complete meal.

Do you still feel including veggies in your diet is a taxing job? It is time to rethink. Try these simple ways and manifest your life with health!