Take it from a girl who didn’t eat her vegetables as a kid...it IS possible to change your mindset about veggies. And they play key roles in our body when it comes to healthy digestion, weight management, satiety, longevity, and disease prevention. Yes, ALL of that!
Now, you are not going to turn into a veggie lover overnight, but a few tips in the kitchen will have you on your way in no time.
GOOD NEWS: over time, your taste buds reduce in number and size, leaving your taste senses less sharp...so the things you hated as a kid you might actually enjoy as an adult.
Weird, right?
BENEFITS OF VEGGIES IN YOUR DIET
You’ve been told to eat your veggies for as long as you can remember. But WHY?
Here are a few good reasons:
-Veggies can result in few total calories consumed.
-Veggies help your body stay “regular”.
-Veggies are versatile!
HOW TO MAKE VEGGIES TASTE GOOD
We know, we know...veggies are a must in our diet. But how the hell can we make them TASTE better?! That had been my thinking for a long time. I was not going to eat food I hated every day!
First, you need to find your “starter” vegetable. There is such a variety out there and they all have unique tastes, especially when prepared and cooked in different ways. Take advantage!
When you come across something you can actually kind of stand the taste of, this is what we call your starter veggie.
Here are some common ones:
-Leafy greens (spinach, romaine, kale, arugula)
-Cruciferous veggies (broccoli, cauliflower, brussel sprouts)
-Allium (garlic, onion, leeks)
-Root veggies (sweet potato, carrot, parsnip, celery, radish)
-Gourds (squash, pumpkin, zucchini)
-Nightshades (tomato, white potato, tomato, okra)
-Beans and legumes (black beans, lentils, garbanzo beans, kidney beans)
Once you’ve got your starter veggie, it’s time to experiment with different cooking techniques and preparations to fit YOU best.
You could have boiled carrots...or you could have roasted rainbow carrots with maple glaze. You could have steamed broccoli...or you can have roasted broccoli with peanuts. Which ones sound more appetizing? You can roast, grill, and bake veggies...the options are endless, people!
One of my favorite parts, adding the sauces, herbs, spices, and dips! I know it seems a little strange to be adding more calories just so you consume your veggies but if you’re conscious of what kinds you adding, it can be done in a healthy way, and over time you may find you don’t need as much or any at all.
Healthy dips are great for dipping raw veggies. Use spreads like all-natural peanut butter or sprucing up your green beans with fresh garlic. Add lemon or cinnamon, sautee with fresh garlic or roast with coconut oil. It’s all about thinking outside of the box!
Do what I do - hide your veggies in your favorite recipes! Also a great idea if you have kids.
Here are some sneaky ideas:
-Add pureed veggies to your pasta sauce.
-Mash cauliflower into mashed white potatoes.
-Blend baby spinach into your fruit smoothie (honestly, you do not taste it!)
-Add pureed pumpkin to your pancake batter or prepared oatmeal.
-Top your pizza with mushrooms or other veggies
-Mix half spaghetti noodles with half zucchini noodles.
-Make a Black Bean Veggie Burger
So many possibilities!
HOW TO BUY VEGGIES
Veggies can be bought fresh, frozen, pre-cut, or canned depending on how you plan to cook them and how much time you have to prepare them. Personally, I buy mainly frozen because it’s a bigger bang for my buck (thank you SAMS CLUB), saves me prep time, and it lasts me longer without going bad.
Fresh - When looking for the best produce, choose veggies that aren’t wilting and still look vibrant. If your grocery store doesn’t carry what you’re looking for, try the freezer section!
Frozen - These are fresh veggies that were frozen at their peak ripeness which still locks in all the valuable vitamins and phytonutrients.
Pre-cut - These can definitely be a time saver. Heat, air, and light are the three elements known to degrade our nutrients so keep in mind the tinier the pieces, the more surface area exposed to oxygen and resulting in nutrient loss. Try to choose a package that was freshly prepared at the store and keep in a dark, cold refrigerator.
Canned - The preservation process of canned veggies degrades many valuable nutrients. The only exceptions to this rule are pureed pumpkin (NOT pie filling) and butternut squash, tomatoes, and beans. Check the nutrition label to make sure your canned veggies are low sodium or no salt added. If you’re concerned about exposure to BPA (bisphenol A), look for the BPA free cans or glass jarred veggies.
HOW TO PREPARE VEGGIES
Until I moved into my own house, my “cooking” was the microwave. WOW have I come a long way from that! My eyes have been opened to the many, many ways foods can be prepared. I was especially excited when it came to veggies, seeing I was not a huge fan.
Roasting - Preheat the oven to 425 degrees F and cut your veggies into pieces. Veggies that cook quickly and can be roasted without additional chopping are broccoli and cauliflower. Veggies that take a little longer to soften like beets and sweet potatoes should be cut into 1 inch cubes to help everything cook evenly. Arrange in a single layter on a baking sheet and drizzle with coconut or olive oil and toss to coat. Add herbs or spices like fresh rosemary, thyme, chili powder, or cumin. Bake for 30-45 minutes, turning once or twice to brown evenly. NOTE: softer, smaller veggies take less time than dense veggies.
Grilling - Prepare your grill to medium heat and cut veggies so they are large enough to lay flat on the grill without falling through. Lightly coat veggies with coconut or olive oil and add a dash of salt and pepper. Grill to your liking, times will vary. For example, asparagus takes 4 minutes while bell peppers take 10 minutes.
Sauteing - Wash and chop veggies. In a large skillet on medium high heat, add a tablespoon of coconut or olive oil along with chopped garlic. Add veggies and cook/stir to your liking. If you can easily insert a fork but is not mushy...they’re done! About 5 minutes or more. Season with herbs and spices to add that flavor! NOTE: leafy greens will wilt faster so add those in the final minute of cooking.
Steaming - Add an inch of water to a large saucepan. Place a steamer basket nto the pan and fill with veggies in their ready-to-eat form. Just like when you roast veggies, dense ones take longer to cook. To reduce the amount of cook time, cut into smaller pieces. Cover and steam on medium high for 2 to 15 minutes, depending on the size and type of veggie. Make sure not to brown or dull the veggies. Your fork should be able to insert but the veggie is sitll a bit firm. Almost any veggie is great steamed! Season to taste.
Raw - Wash, chop, and eat! You can dunk veggies into healthy dips or throw in a salad and drizzle with dressing.
THE BOTTOM LINE
Even if you’re a lifelong veggie hater...there is hope! With some creativity in the kitchen, you CAN start adding vegetables in your diet and enjoy it.
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