Whether you’re a meat eater or vegetarian, everyone can benefit from eating more veggies. Vegetables provide a variety of vitamins and minerals, antioxidants and fiber, which can help improve gut health and digestion, skin health, blood glucose control, mental health, body composition, overall health (disease prevention) and more! And if you, like me, consider yourself a “volume eater,” incorporating more veggies into your meals is the perfect way to increase your portion without feeling overstuffed.
After years of experimenting with a variety of vegetables prepared in a variety of ways, I’ve landed on a few strategies that make incorporating more veggies into meals both simple and delicious.
Let’s start with the most simple and straightforward …
MAKE YOUR BED [OF VEGGIES]
At every homecooked dinner, I have a practice of serving my meal on top of a bed of vegetables. It may be raw or cooked, seasoned or not—my only criteria is that it’s a vegetable I enjoy. If, for example, we’re eating enchiladas, I may chop up some fresh romaine. For a marinara-based dish such as meatballs or spaghetti sauce, I may sauté up some zoodles. Sloppy joe meat tastes great atop a pile of steamed and buttered green beans. No matter what the meal is, it’s enhanced by a nutritious bed of vegetables underneath.
Pro tip: Keep a stock of organic frozen vegetables on hand for a quick heat-and-eat option!
ROAST AND TOSS
Another of my favorite ways to incorporate more veggies is to make big salads even heartier with cooked and cooled vegetables. I started doing this after realizing how much I loved to munch on leftover cold roasted veggies. Whenever I had some in the fridge, I began adding them in my garbage salads. (Read more about my daily garbage salad in “What Are Your Anchors?”) Talk about falling in love instantly—I couldn’t get enough! To make your own salad creation, toss roasted and cooled sweet potatoes, Brussels sprouts, broccoli, asparagus or bell peppers atop a mix of organic greens with some soft crumbled cheese and a drizzle of my “’Fan Favorite’ Homemade Dressing,” and you’ve got a filling salad that’s packed with flavor and nutrition!
Pro tip: Try this delicious recipe: “Big Beautiful Thanksgiving Salad.”
RICE IT UP
I’ll admit, I was late to the cauliflower rice game. And now, I can’t get enough! My favorite way to enjoy the slightly sweet and peppery flavor of cauliflower is adding it to dishes with ground beef. (1) Start with a head of organic fresh cauliflower. Break it up into florets and rinse under cool water. Pat dry. (2) Measure out 1 pound florets and pulse in a food processor until cauliflower appears “riced.” Set aside. (3) In a skillet over medium-high heat, cook 2 pounds of grass-fed ground beef with 1 tablespoon of avocado oil, breaking it up with a wooden spoon. Once browned, add in the riced cauliflower and cook for 3-5 minutes. This meat & cauliflower base is great in tacos, skillet meals, sloppy joe’s, spaghetti sauce—whatever you please! Or you can simply add spices of your choice (e.g. 2 teaspoons each of salt, pepper, marjoram and rosemary) and enjoy it on top of a bed of veggies with some freshly grated cheese.
Pro tip: Use fresh cauliflower (not frozen) for the best taste and texture.
ADD IN SOME SPINACH
Another slightly sweet vegetable that blends beautifully with a variety of dishes is spinach. Like cauliflower, spinach “hides” easily in almost any meal. In the midst of Minnesota winters, I incorporate the delicate leaves as a last-minute add in to soups and skillets. Spinach “melts” to almost nothing, even when putting in an entire 6-ounce bag!
Pro tip: Have picky eaters in your household? Cut up the spinach with a kitchen shears—it’ll be tough to spot for even the keenest of eyes!
EXPERIMENT AND ENJOY!
These strategies are only a few of the many ways you can incorporate more veggies into your meals. Start experimenting with your favorite vegetables and discover how this small change will help you reach your daily veggie goal, while expanding your recipe repertoire and nourishing your body too!
Need more help? Sign up for 1:1 coaching and together, we can create a get-more-veggies-in plan that’s tailored to you!
