I often get scared looks from clients when I explain to them the amounts of vegetables and fruits they should be eating each day. The US government recommends that an adult eat 2 1/2 to 3 cups of veggies and 2 cups of fruit each day. And I'm asking you to eat more! So here we have 35 ways you can get those servings in each day and not feel like you're turning into a vegetable yourself!
Plan on eating two to three ½ cup servings of veggies each meal
Plan your meals around your vegetables (50-75% of your plate)
Be adventurous! Try a new fruit or veg each week! (kohlrabi, beet greens, starfruit, kiwi, celeriac, jicama, parsnip, fennel, bok choy, arugula, watercress, burdock root, fava beans, eggplant, taro root, mustard greens, etc.)
Serve vegetable juices with meals and snacks.
Add ½ cup finely shredded carrots to 1 cup of salsa.
Serve 1 cup steamed greens with 1-2 eggs for breakfast (poached, boiled or scrambled)
Make tofu scramble for breakfast and add onions, zucchini, carrots, mushrooms, red peppers, etc. Season with spices and herbs.
Make a breakfast burrito with black beans and tons of veggies.
Fruit smoothies are great for breakfast! Add fresh berries, banana, mango, peaches, pineapple, nectarines, etc.
Add a bunch of chopped greens to soups, stews, or salads.
Mix chopped cooked greens into hummus or other dips.
Serve vegetable curries.
Serve fresh or frozen berries with plain yogurt for a snack or dessert.
Add grated orange or lemon zest to oatmeal, muesli, granola, or salads.
Keep a bag of baby carrots, celery sticks, red pepper slices, and snap peas for snacking.
Expand the variety of vegetables in your salads - and use dark leafy greens as a base
Fresh fruit is nice in salads too - orange slices, raspberries, strawberries, apple chunks, kiwis, pomegranate pearls, red grapes, mango, grated orange or lemon zest
Add grated carrots or zucchini to baked goods
Use applesauce or prune puree as a replacement for ½ the fat in baked recipes.
Top an organic frozen pizza with extra vegetables.
Have roasted vegetables for a simple dinner.
Bake winter squash and keep for leftovers.
Pacific brand ready made soups are delicious and nutritious. Serve with salad.
Add extra chopped vegetables and fresh minced parsley to ready-made tabouli
Make veggie kabobs for the grill.
Stuffed peppers or portobello mushrooms are delicious for dinner. For the stuffing, combine 1 cup cooked brown rice and 2 cups diced veggies
Prepare a big pot of homemade soup or stew and a salad or vegetable casserole over the weekend to freeze and keep for the week ahead.
At restaurants, ask for extra vegetables instead of bread, potatoes, or rice.
Choose a salad and baked potato topped with salsa if you’re at a fast food restaurant.
Add extra vegetables to soups.
Add loads of veggies to pasta or grain salad.
Buy ready-to-eat veggies at the market (washed, peeled, sliced, or grated)
Put extra vegetables in spaghetti sauce.
Make a stir-fry dinner once a week.
Bake an apple or pear for dessert.