How To Eat More Vegetables

I know the title of this post seems a bit silly, but it’s not, and I’m going to tell you why.

Humans descended from hunter-gatherers. This means that “eating whatever’s available” is literally encoded in our DNA. That is how humans feed themselves – they eat what they find in their environment, or what is placed in front of them, or whatever seems easiest to acquire. That’s a survival strategy when food is scarce and every calorie requires effort to achieve. It’s not so helpful when food is plentiful and food that is actively bad for humans is easier to get than healthy food.

So if you know you need to eat more veggies, but it’s not something that’s already present in your environment, you might very well wonder…how do I do that? I absolutely sympathize with that – I personally need to eat more veggies than most people both to maintain my weight loss, and because I need the roughage for certain, um, digestive tract reasons. So every day, I need to figure out how to get veggies into my diet, and I have a couple of fallback plans to make it easier.

First things first: Shopping

You can’t eat what you don’t have, obviously. So you need to make sure that veggies are on your grocery list every time you go to the grocery store. Or have them delivered, whatever. But not just any veggies. I will illustrate with an anecdote.

When I first started maintaining my 200 pound loss, I dutifully went to the grocery store and bought 2 heads of broccoli every time, because I needed to have lots of veggies in my diet. Unfortunately, I don’t actually like broccoli enough to eat it twice a week every week for the rest of my life. So several of those heads of broccoli got ignored, and a few of them got eaten grudgingly, which felt like my new maintenance lifestyle was a punishment. That’s counterproductive.

You need to figure out what veggies you like to eat, and you need to figure out the fastest, most convenient way to prepare them, because that’s what you’ll be doing most often. Unless you’re a gourmet cook, which several of my friends are. The rest of us just want to be able to make something quickly and get on with our day.

Figure out what veggies you like, then put them on your grocery list and buy them, so you always have them on hand.

Preparing on Their Own

Over the years I’ve figured out that I like shishito peppers roasted for about 12 minutes in the oven with some cooking spray and salt. I like quick salads I can make in 5 minutes or less. I like microwaving a spaghetti squash for about 9 minutes then pouring tomato-based spaghetti sauce over it. I like baking Yukon Gold potatoes several at a time then having them in the fridge all week to grab and re-heat in the microwave in 90 seconds (Yes! Potatoes are a vegetable, just use with caution). I like roasting a head of cauliflower in the oven for 14 minutes with some cooking spray and seasonings – actually this roasting method works with most types of veggies!

Those are the kinds of veggies I buy every time I go to the grocery store. Things I know I can make in minutes.

I have a stand-by, too. If nothing else sounds good, we’re having salad with dinner. And making a salad is a super-quick proposition, which is why it’s a stand by. Here’s how I make my ration of roughage most nights, and you’ll note this requires absolutely no washing or chopping:

-Throw some olive oil, balsamic vinegar, and mustard powder in a large bowl and whisk it together with a fork. (My presonal recipe also calls for soy sauce and a forkful of garlic from a jar of pre-crushed garlic).

-Throw in the greens, which are already washed, chopped, and ready to go. My local store carries these Organic Girl greens and they are perfect for this use – enough greens for 2 or 3 servings of salad.

-Throw in a handful of little tomatoes, no chopping needed.

-Toss on a handful of shredded carrots. No shredding required.

-If I’m feeling it, shake on a little crumbled feta cheese.

-Optional, go hog-wild and slice an avocado in half and cube half of it onto the salad, put the other half in a ziploc for tomorrow night’s salad.

Mix it all together with tongs and be sure to distribute the dressing all around and you have salad. It takes so very little time to make, this is what I eat most nights to be sure I’ve gotten veggies in for the day.

Bulking Up Existing Recipes

Another way to eat more veggies is to add them to your main meal or entree in an existing recipe. If you’re having pasta, it’s super easy to chop up some extra veggies and add them to your sauce, or go primavera and just have a bunch of veggies roasted in oil on top of your spaghetti. Adjust your proportions so you’re actually eating more veggies than pasta and that’s a very healthy and filling meal!

If you’re making soup (either from scratch or a can) adding extra veggies is a great idea. Veggie soup can also be tasty on it’s own with the right spicing, and if you take your immersion blender and smooth it out you’ll be surprised by how tasty and luxurious that can be.

Any kind of casserole, pasta dish, or soup, in my opinion, can be bulked up (as well as reducing the caloric density) by adding vegetables.

Finding New Recipes

Consider making a veggie-based main. I’ve invested in a couple of vegetarian cookbooks, not because I’m vegetarian, but because I need to eat a lot of veggies, and they have great ideas for entrees based on veggies. In fact, I’m happy to forego meat at any meal when I find a tasty veg-based recipe. One of my favorites is stuffed eggplants, which I never would have thought of on my own – I found it in a book on vegetarian dishes of the world. There’s lots of them out there and they have new, interesting recipes you might not have considered before.

In Restaurants

Most restaurants will allow you to substitute some sort of cooked veggies for the starch that normally comes with your meal – mashed potatoes, fries, rice, whatever it is, you can probably get veggies instead. Do that. (Be careful of restaurant salads though – they often come covered in nuts, cheese, croutons, and dried fruits, and may total out calorically higher than things like hamburgers or tacos if you’re not careful!)

Check out vegetarian entree options, too. Often times these can be deep fried or otherwise bathed in cheese, oil, or cream, and might be something you should avoid, but sometimes you find something surprising and delightful. I’ve gotten beautiful towers of perfectly roasted veggies with surprising sauces just by perusing the vegetarian options first.

So those are the ways I can think of to eat more veggies. How do you get more veggies into your diet? Tell me in the comments!

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2 Responses to “How To Eat More Vegetables”

  1. Kaaren Says:

    – I could eat raw snap peas all day. So I should!
    – Thanks to you, and to a really decadent dinner with Turi in Seattle, I’m a convert to pan-roasted shishito peppers. I’ll eat a whole bag of peppers from Trader Joe’s with a little steak. I make a sauce with tahini/mayo/lemon juice and put the blistered peppers on top of it. Nom nom.
    – Also thanks to you, I love oven- or pan-roasted okra. I do it like you taught me – olive oil, soy sauce, a little sriracha. I don’t do this very often, though, because they usually don’t have fresh okra in grocery stores, so it means stopping at the indian or the asian market, and I don’t think of it.
    – For comfort food, I love to boil cauliflower in chicken stock then drain most of the liquid off and use my immersion blender to “mash” it. Yum. A blob of plain greek yogurt or butter or sour cream in there makes it extra creamy and delicious. Sometimes I leave more of the liquid and make it into a soup. Sometimes I add broccoli for color.
    – And celery! I shouldn’t forget how much I love celery with peanut butter. Does that count? 🙂

    • Laina Says:

      Ah!! These are great suggestions! I totally forgot some of them – thanks for reminding me, and adding new ones!! I’m gonna try mashing cauliflower soon, I love your recommendation!


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