Are you still struggling to eat more veggies on a plant-based diet? If you are, you’re not alone.
Including the recommended amount of veggies in your meals every day is so important, and a ticket to good health. But most people don’t eat all the servings of vegetables they should, even when eating a plant-based diet. Plants are the most nutrient-dense foods available and the more you eat, the healthier you are.
It’s not news that veggies possess healing properties and are loaded with nutrients, antioxidants, vitamins, minerals, and fiber. They energize, increase brain power, detoxify, boost the immune system, slow the aging process, reduce inflammation, and fight against disease. They’re also effective for weight management due to their low-calorie content.
The good news is that plant-based eaters or others who still struggle to eat more veggies can learn to find ways to make them more attractive and convenient to eat.
Veggies add color to our meals and are gut-friendly. To quote Dr. Douglas Graham, Author of the 80/10/10 Diet: “Vegetables remain the optimum foods of choice for fulfilling all human nutritional needs”.
Unfortunately, many people don’t know where to begin. So in this article, I’m going to show you 4 easy ways to eat more veggies and put them on your plate.
Get Better Acquainted With Veggies
To eat more veggies on a plant-based diet you need to get yourself acquainted with them. Sit back and read cookbooks and online recipes and get cooking ideas. Join a plant-based community like PlantStand. People will be happy to give you advice on the best ones to buy and offer you cooking suggestions for ways to prepare them.
Don’t forget to buy a couple new varieties each week, ones you’re unfamiliar with, either from your local farmers market or the supermarket. Take your time looking at what’s accessible to you. Check out all the sizes, shapes, and colors, and don’t be shy to ask questions from the people who know best. Make it a goal to have a box of veggies delivered to your door every week. Read up on the best ways to cook them and try them in a new recipe.
Add Veggies To Your Juices and Smoothies
Juices and smoothies make for a refreshing plant-based breakfast or lunch. Fresh, leafy greens are common smoothie and juice additions. Load up your juices and smoothies with veggies rather than huge amounts of fruit. This method helps you consume more and cut back on calories and sugar, hence keeping you full, balancing your blood sugar, and improving your mood all through the day. A few of my favorite smoothie add-ins are fresh basil, beets, cucumbers, carrots, spinach, mint, and kale.
For some vegans, it’s easier for them to consume veggies by drinking them in form of a juice or smoothie rather than having to cook and eat them in their whole forms. Get out your blender or juicer and be on the lookout for something new!
Add Veggies Into Soups and Sauces
Soups and sauces are an excellent way to consume multiple servings of vegetables at once. Whether you’re making homemade plant-based soups and sauces, there is always an opportunity to add veggies and spices like squash, turnips, zucchini, sweet potatoes, carrots, kale, collard greens, cauliflower, garlic, ginger, onions, bell peppers, or shallots, as well as herbs like basil, rosemary, parsley, dill, and oregano. These combos boost flavor while providing your body with minerals and antioxidants.
Putting even a small amount of extra veggies such as broccoli to plant-based soups and sauces is a great way to increase your intake of fiber, vitamins, and minerals. Making plant-based soups and sauces with veggies can make a big difference in your ability to eat and enjoy vegetables. Have some soups and sauces ready in your fridge at all times.
Pack Veggies Into Wraps, Sandwiches, and Stir-fries
It’s super satisfying to bite into a big plant-based veggie wrap or sandwich that’s full of fresh veggies. Most people already love eating sandwiches and wraps so adding in extra veggies doesn’t seem like work. You’re just making it that much more healthy and nourishing.
Stir-fries, on the other hand, are easy to make and excellent for serving over beans, rice, pasta, quinoa, or any cooked grain. Stir-fries can be made in different ways. You can season them with tofu or tempeh and with any amount of sauces including squash and peanut sauce, or tahini dressing. Veggies like broccoli, kale, radish, or mixed greens provide a nice finishing touch to sandwiches, wraps, and stir-fries.
There are so many ways to eat more veggies on a plant-based diet. Some veggies can be added right into recipes without a lot of hassle (like spinach and zucchini) and some add extra color and taste in ways you never expected (like carrots, green peas, beets, and sweet potatoes).
By making veggies a regular part of your plant-based diet, you’ll significantly increase your intake of nutrients, fiber, minerals, and antioxidants, and feel great about it all when the day is done.