Eat Your Veggies: 95 Ways to Eat More Vegetables


It can be easy to say, “I’m going to eat more vegetables.” But when it comes down to it, many of us fall short of our daily needs. Pack in the veggies, and the flavor, with these 95 creative ways to boost your meals, drinks, and snacks.

Our Spring Vegetable Grain Bowl, which uses raw shaved veggies as well as English peas, creates a whole-grain meal packed with nutrients.

It’s hard to avoid eating healthier when fresh fruits and veggies are growing in your own backyard.

Experiment with new and seasonal vegetables, and invite friends over to try new dishes together.

and instead wrap your sandwich inside a leafy green, or try one of these healthy lettuce wrap recipes.

Chef Jenn Louis’ new cookbook boasts an encyclopedic yet engaging collection of recipes for everything from kale and collards to tatsoi and purslane.

or visit the farmers’ market for a fun weekend activity to get up close and personal with farmers and their crops.

Forget the steak. In our Shiitake and Asparagus Sauté with Poached Eggs recipe, earthy, meaty shiitake mushrooms balance lemony asparagus and a rich, perfectly poached egg for a meal portioned for two.

Vegetables like mushrooms, onions, and peas can amp up the flavor and nutrients. Consider starting with our Mostly Veggie Pasta with Sausage recipe. We reverse the typical meat to marinara ratio and use sausage as the flavor agent instead of the base and add in plenty of vegetables.

isn’t just cheaper to make, it also gives you a chance to really pack in the vegetables. Shiitake mushrooms, avocado, and cucumber are just a few of our favorites.

by shaking together a few pantry staples to create additive-free, lower-sodium dressings that are perfect for veggie dipping or tossing.

Check out our Best Green Smoothie Recipes.

Vegetables make excellent additions to omeletsfrittatas, and breakfast sandwiches. Eggs are already a great source of protein, so up the nutrition factor by filling them full of colorful vegetables.

These zucchini muffins make a delicious breakfast on-the-go.

like our Szechuan Tofu with Cauliflower for a quick and easy dish for Meatless Monday.

Stalks from broccoli and cauliflower are edible and eye-openingly delicious. Save outer peels for stock, and shave the stems into salads, or sauté, roast, or steam them just as you would the florets.

and opt for a vegetable salad. We use a mandoline in our Baby Vegetable Salad to create thin, even slices dressed with olive oil, honey, lemon juice, as well as fresh tarragon and dill.

Cabbage is the classic go-to, but other veggies like zucchini or bok choy make wonderful slaw side dishes.

with the addition of vegetables. Thinly sliced cucumbers and radishes make for excellent palate cleansers, and any pickled veggies will create a balanced board.

Support your community by purchasing a Community Supported Agriculture (CSA) box filled with seasonal fruits and vegetables from local farmers and usually available for weekly delivery.

Our saucy Chicken and Poblano Stew with Polenta is a Mexican twist on Italian comfort food, especially when served over creamy polenta.

by creating drinkable vegetables. Recover from a late night, or just pump up your morning, with flavorful veggie juices. Juicing is a great way to get a serving—or two—of plant-based nutrients in a single glass.

Rich in vitamins and antioxidants, vegetables also add nice crunch and flavor to sandwiches.

Vegetable cakes, that is. We combine zucchini, and shrimp in our Zucchini and Shrimp Cakes then top them with a Snap Pea Relish.

Go entirely plant-based at dinnertime by opting for Broccoli Steaks or Cauliflower Steaks.

Whether you’re thinking zucchini, beet, or sweet potato, our healthy homemade chips help you eat more veggies and save you tons of fat and sodium.

that are balanced, colorful, and brilliantly simple.

with our favorite new trend. Load up a sheet pan with fresh veggies, fruit, and other goodies to make a DIY dish that the whole family will love.

Turn surplus veggies into a quick pickle to use throughout the week—or a sealed batch to last months.

Make the effort to eat a colorful diet, and you’ll eat more fruits and vegetables.

like our Chickpea Panzanella filled with artichoke hearts, cherry tomatoes, and red onion.

with smoky salsa, satisfying veggie tacos, and saucy enchiladas.

a tart or savory pie. By pairing a load of vegetables with a little meat and sauce, you’ve automatically got a filling and nutritious meal.

Toss potato, carrot, and parsnip peels with a little oil, salt, and pepper, and bake at 400°F for 10 minutes or until browned and crisp. They’re delicious!

High-flavor ingredients like fresh baby spinach embellishes our succulent pork loin in an elegant slow cooker main.

for new recipe inspiration.

It’s always vegetable season in your freezer, and frozen still boasts stellar nutritional value.

Sweet peas offset the kicky heat of wasabi in our Pea and Wasabi Dip—a zippy alternative to hummus.

Sweet Potato Crust Quiche is a reader favorite, while thinly slicing the tuber and toasting it can also make for a great gluten-free breakfast option.

Save tough outer peels and snipped parts of turnips, rutabagas, squash, and beans; mushroom stems; bell pepper scraps; and other odds and ends to make vegetable stock.

to keep your daily vegetable-intake going. Sweet potato waffles can be dressed up to be sweet or savory, and you can always add a bit of shredded zucchini to your family’s favorite recipe for a zucchini bread-like twist.

Our healthy veggie lasagna will make your taste buds sing.

and eat only plant-based the entire day.

That’s right, throw those veggies on the grill. Our grilled fruit and vegetable recipes showcase some of our tastiest combinations.

by adding in vegetables during the cooking process. Mushrooms and spinach will add rich flavor and texture.

Some veggies, like turnips or beets, are often bought for their roots alone. Utilize their tasty tops too and cook up the greens for extra vegetables at your next meal.

By that, we mean, create healthy homemade pizzas supercharged with veggie toppings that fill nutritional goals for the day.

—like Mom’s Rhubarb-Apple Crisp.

Double the amount of vegetables in a recipe—when you can—to reach your goals faster. Same goes for portioning out raw fruits and vegetables for snacks.

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Take advantage of spring produce (or use up what’s leftover) to create vegetable soups that satisfy any time of year.

by stuffing vegetables with foods like quinoa, couscous, falafel, and more.

The food processor will do all the work for you. Make your favorite pesto recipe and add in a handful of spinach or some cooked mild vegetables (zucchini is great) to bulk up the sauce.

Your mind—as well as your body—is responsible for many of the food choices we make, so put fruit and vegetables where you can see them. Research shows where we store food has much to do with what we consume.

Use your favorite appliance to help you create hands-free vegetable dishes that are sure to please.

Whether you go traditional with something like latkes or get adventurous with our Indian-Spiced Pea Fritters recipe, shredding or mashing veggies can create wonderfully crispy cakes.

Snagging veggies that are ready to eat saves on prep times and give you quick options for lunch or snack.

Instead of reaching for chips, try dipping carrots, broccoli, and bell peppers, into hummus, homemade salad dressing, pesto, or peanut butter.

Make mashed potatoes healthier and creamier by adding roasted cauliflower.

Writing down everything you consume during the day will help you eat more mindfully.

Okra is a natural thickener (gumbo, anyone?), and so are starchy foods like potatoes. If a creamy soup is what you desire, blending up cooked corn or cauliflower will result in rich tasting, but still light, dishes.

Try new noodles by spiralizing veggies into long strands. Twirl up a forkful and you won’t even miss the pasta.

As a nation, we know we’re not eating enough fruits and veggies. But how much is enough? See our handy guide to learn how much you should be eating based on your age, gender, and physical activity.

and save over 260 calories per serving. Mushrooms and peas are just two of the secret ingredients for a better, plant-packed dish.

Start with vegetable soup or a healthy dip paired with vegetable strips. You’ll get an extra portion in and curb your appetite so you don’t overeat.

by chopping and tossing together almost any veggie you have on hand. Carrots, peppers, onions, tomatoes, and more have a place in this modern meat-and-potatoes dish.

Satisfy your cravings for something crunchy by noshing on vegetable chips or dehydrated vegetables. They’re still nutritious and delicious for snacking.

Portion out baby carrots, cucumber, cherry tomatoes, cucumber strips, snow peas, bell peppers, and other veggies into individual bags, so they’re easily accessible when hunger strikes.

with a veggie-packed recipe. Butternut noodles and mushroom-filled sauce can trick even the most refined palate into thinking they’re indulging.

Dress potatoes with grilled vegetables, steamed broccoli, caramelized onions and mushrooms, or whatever flavor combinations you love.

by blistering vegetables. Broiling veggies like green beans or asparagus lead to a wonderful extra flavor, without much extra effort.

Our cauliflower “rice” delivers a light and fluffy texture that you’ll love. Dish it up as a side, serve it with stir-fry, or mix it with homemade sushi.

by cooking up a Mushroom-Beef Burger or, even better, a veggie burger.

Amp up cooked vegetables by tossing them in a glaze, like sweet chili sauce or thin BBQ, and cooking for a few minutes to create a deliciously thick coating.

by relying more on vegetables than grains or meat. Create a base of cooked or raw veggies, extra points if they’re spiralized, to bulk things up without adding too many calories.

by focusing on veggie-forward toppings and sides. Skip rice and serve Purslane in Green Salsa or Esquites (Corn Salad) on the side, while topping your main dish with Salsa Chipotle.

by adding in veggies. While avocado may be your first choice, it’s actually a fruit. Some great vegetable options are sprouts, chopped cherry tomatoes, cooked kale, shaved carrots, and more.

While they might seem the opposite of regular morning fare, breakfast salads are full of fresh flavor (and veggies) while still nodding at tradition by keeping ingredients like eggs and bacon.

to use all week long. Our favorite ways are to toss it into pasta salads, top pizzas, and slather on sandwiches.

Get your daily intake of both fruits and veggies by throwing the two together in dishes like mango salsa, salads, and fruity gazpachos.

Nobody wants to make extra dishes so one-pot recipes like Sweet-and-Sour Carrots make the meal, and clean up, so much easier.

It’s easy to cook for taste alone, but getting to know immunity-boosting recipes that rely on ingredients like carrots and mushrooms may just help you through the allergy or flu seasons.

vegetables can be the ‘cooking’ option few think of. Either invest in a dehydrator or set your oven at a low temperature to create veggie chips, fruit leathers, and more.

Replace half of your main ingredient with veggies, like in Creamy Carrot and Herb Linguine, to bulk up your meal and give you a vegetable boost.

with a drizzle of decadent sauce which can instantly upgrade a bowl of steamed veggies. Keep it light, but still indulgent feeling, with our healthier cheese sauce.

by blending vegetables in with the creamy filling. This makes a particularly impressive display if you use bright produce like beets or peas.

by blending in creamy white vegetables like cauliflower or turnips.

by using the easy technique of cold smoking on vegetables. Now there’s no need to fire up the grill for amped up veggies.

Some veggie recipes, like Spaghetti Squash Lasagna, bake into a perfectly packaged dish, making plates totally unnecessary.

and make it even better by adding in veggies. Creamy vegetables like butternut squash or pureed spinach make for great pasta fillings.

goodness by cooking veggies low-and-slow. The results of this are tender and ultra rich vegetables.

of choice for a fun dinner side. Thinly slice foods like potatoes, zucchini, or even carrots to create an evenly cooked, but lightly crispy, dish.

Next time they ask if you want fries for that, say no, and ask for a salad instead. Or if fries are a opt for a healthier version like these Chili-Cheese Spiralizer Fries.

While eating more vegetables may sound fantastic, the reality is that busy schedules often make the daily washing, trimming, chopping, and roasting of fresh food unrealistic. Consider prepping the week’s vegetables over the weekend, so it’s easier for you to grab and cook.

You may not want to eat multiple salads everyday forever, but it’s a great place to start.

Invest in a reasonably priced, all-purpose chef’s knife. The sharp tool will make quick and efficient work of any kind of vegetable butchery.

Written by Healthy Bowls

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