Blog That Shows You How To Use Different Vegetables

PHOTO BY ERIN KUNKEL

Yeah, yeah—you know you should be eating more vegetables. Two to three cups per day, according to the USDA . But here's something you might not know: You don't have to gnaw your way through bowl after bowl of raw kale to be one of the 10 percent of people who actually meet that goal.

"There are lots of tasty, equally easy ways to add veggies to your day," says Fitbit nutritionist Tracy Morris. "It's just a matter of getting creative. Be brave, embrace new flavors and simple cooking techniques, and your body will love you for it."

Whether you're tired of leaves for lunches, can't get excited about cold dinners, or were never a fan of salads to begin with, here are 16 inventive ways to incorporate more veggies into every meal.

Blended into Smoothies

Almost any veggie goes down easier in a thick and delicious, creamy smoothie—especially when it's blended with citrus to balance out any bitterness. Add a big handful of kale, chard, or spinach to your morning smoothie and then flex a little, knowing that you started your day with extra iron. Try it: Gingery Kale Smoothie

Topping off Toast

Avocado toast is cool, but there are so many other veggies you can drop on top of whole-wheat bread. Start with a swipe of part-skim ricotta or hummus, then add hydrating tomatoes and cucumbers. Or, pair sautéed mushrooms with a sunnyside-up egg. Try it: 9 Fresh Ways to Upgrade Your Morning Toast

Stirred into Oats

Stir unsweetened pumpkin puree into your morning oats for a filling breakfast that will leave you longing for fall. The pumpkin's orange color means it's packed with beta-carotene, contributing to your daily intake of vitamin A. Try it: Pumpkin Steel-Cut Oats

Scrambled in Eggs

As long as you're cracking eggs, it's easy-peasy to get veggies like bell peppers, mushrooms, or spinach into the mix. Chase them around a hot pan before adding the eggs, or just reach for leftover roasted veggies from last night's dinner. Try it: Make-Ahead Mini Frittata with Greens

Baked into Muffins

You might not associate muffins with green vegetables, but zucchini is sweet, mild, and full of moisture, making it surprisingly delicious in bread, muffins, or pancakes. Try it: Zucchini Muffins with Chocolate Chips

Simmered in Soups

Carrots wilting in the crisper? Overwhelmed by a big bunch of kale? Soup's on. Dice different veggies into a chunky stew, or blend your favorite root vegetable completely smooth. Plus, you can always upgrade chicken broth with a big handful of greens and squeeze of lemon. Try it: Green Soup with Cashew Cream Swirl

Piled on Pizza

Salad for dinner can be a tough sell, but everyone gets fired up for pizza night. Put a healthy spin on it with tomatoes, eggplant, or any other favorite veggie toppings. Even if your kids revolt at the sight of broccoli, you should be able to at least sneak some sweet peppers onto their pie. Try it: Green Pizza with Broccoli & Black Olives

Blitzed like Rice

Instead of sad, unseasoned broccoli or cauliflower, get more creative with your crucifers. The cauliflower rice trend really breaks it down: Just drop florets into a food processor, and pulse until they form grains of "rice" or "couscous." It's a low-cal alternative to rice or pasta, with the added benefit of phytochemicals that may help fight cancer . Try it: Broccoli Fried Rice with Veggies & Eggs

Twirled like Noodles

Whenever you put on a pot of pasta, it's an opportunity to toss veggies in with the sauce. But veggie noodles take it one step further, replacing some (or all!) of those refined carbs, and piling more plants on your plate. Slurp zucchini noodles with a creamy sesame sauce or toss sweet potato noodles in a spicy chicken stir fry. Try it: Zucchini Noodles with Pesto & Grilled Shrimp

Cooked into Casseroles

Salad can be chill, but sometimes you're craving warmth and comfort. And if veggies can pretend to be noodles, they can also stand in for pasta sheets. No matter what your family's favorite casserole is, there's a way to layer in more vegetables. Try it: EggplantMoussaka

Tossed in Fresh Stir-Fries

Stir-fries are a refreshing way to load up on veggies first and put protein second for a change. Toss all your favorites into a hot wok. Carrots, sugar snaps, and even cabbage add sweetness and crunch. Try it: Spicy Tofu Stir-fry with Coconut Sticky Rice

Baked as Fries

Even the most determined veggie hater will have a hard time resisting sweet potatoes in French fry form. Simply drizzle with olive oil, sprinkle with salt, and slide into the oven. Feeling more adventurous? Sub in beets, carrots, or parsnips. Try it: Sweet Potato Fries

Stuffed with Goodies

Stuffed vegetables are pure comfort; fresh produce is just part of the package deal. Keep the stuffing healthy with lean ground meat or beans and whole grains, but don't forget a sprinkle of cheese. Try it: Stuffed Veggies with Beans & Corn

Whipped into Dips

Sure, you could set out crudités with a creamy dip. Or you could double the veggies and whip them into the dip, too. Dig into beautiful beet hummus, cucumber raita, or healthy, homemade spinach dip, replacing the cream with yogurt. Try it: Beet Hummus with Spiced Pita Chips

Minced in Meatballs or Burgers

Shred zucchini, mince mushrooms, or finely chop sautéed spinach, before gently mixing it into lean ground beef or turkey, and shaping into meatballs or burgers. It cuts some of the meat out of your meal and pumps up the moisture and flavor. Try it: Beef & Mushroom Burgers

Roasted to Perfection

Roasting veggies can tease out flavors you wouldn't get otherwise, and it couldn't be easier. Preheat the oven to 450°F (230°C). Pile bite-sized pieces of cauliflower, broccoli, or Brussels sprout on a baking sheet, drizzle with olive oil, and season with salt and pepper. Toss to coat and spread out. Roast until tender-crisp and golden, about 20 minutes. Try it: Roast Pork with Apples & Brussels

This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.

Becky Duffett

Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, she's edited dozens of cookbooks and countless recipes. City living has turned her into a spin addict—but she'd still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers' market, trying to read at the bakery, and roasting big dinners for friends.

Blog That Shows You How To Use Different Vegetables

Source: https://blog.fitbit.com/vegetables/

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