If the sight of carrots or broccoli gives you a gag, or just the sound of your mom asking you to finish the veggies on your plate makes you sad, then you have to read this — we'll try to turn "veggie haters" into "veggie lovers."
Less than 27% of adults, and just 18% of children, eat the recommended five-a-day of fruit and veg. Vegetables are mostly cheap, nutritious and readily available — so what's the problem?
Dietary advice changes rapidly — it may be about carbs or good fat — but one piece of advice never fades: vegetables are good for you. Veggies are incredibly rich in nutrients and antioxidants, which boost your health and help fight off disease.
Below are ways to incorporate veggies into your diet, so you don't get sick of them.
1. Make veggie soup
Everyone likes soup, and it's a perfect small meal or filler during the day. It's easy to make a vegetable broth, or a veggie-based soup by puréeing them and adding spices — like a tomato or carrot-based soup. Try adding cut vegetables as toppings for extra fibre, vitamins and minerals.
2. Experiment with veggie noodles
Veggie noodles are easy to make and a great way to get more veggies in your diet — an excellent low-carb substitute for high-carb foods like pasta. You can use a spiral slicer for almost any vegetable, commonly zucchini, carrots and sweet potatoes. Once the "noodles" are made, consume them just like pasta, combined with sauces, other vegetables and a source of protein.
3. Add veggies to your smoothies
Smoothies make for a refreshing breakfast or pre- or post-workout drink. Typically made by combining fruit with ice, milk or water in a blender, you can also add veggies without compromising the flavour. Adding spinach, kale, broccoli, carrots or beetroot to smoothies is an easy way to get more nutrients.
4. Grill veggies
Veggie kebabs are a great dish to try if you want to increase your veggie intake. Place chopped vegetables of your choice on a skewer and cook on a grill or barbecue. Bell peppers, onions and tomatoes work well for kebabs — you can also grill mushrooms, zucchini and sweet potatoes with spices, or marinate in yogurt.
Bottom line
There are many unique ways to include more vegetables in your diet — make "noodles" or "kebabs," or incorporate them into soups or salads. By making veggies a regular part of your eating habits, you'll significantly increase your intake of fibre, nutrients, vitamins, minerals and antioxidants. Eating enough vegetables is also associated with a reduced risk of heart disease, high blood pressure, diabetes and cancer, and is beneficial for weight control. At the end of the day, you can't go wrong eating more veggies.
