Vegetables are essential sources of nutrients that provide exceptional health benefits. So, it is important to include plenty of green leafy vegetables in your everyday meals. Veggies are rich in nutrients like high-quality vitamins, minerals, and essential antioxidants, which help to boost your immunity and keep you fit and young. Moreover, these are beneficial for weight management as they are incredibly low in calorie content.
Health authorities around the world recommend that adults consume several servings of vegetables every day, so here are some deliciously creative ways to include vegetables in your everyday diet. These are just not tasty but will also provide you with the health benefits of the vegetables you can also have when you are sick.
Mixed Vegetables Soup:
When you are sick or supposed, in a hurry nothing can replace the importance of soups. Moreover, you can include a few vegetables together in a delicious creamy bowl of soup. Try to set the base with vegetables. You may either fry the vegetables and add vegetable stock for the soup or may puree them and add some spices, for example, to make a bowl of broccoli spinach quinoa soup.
Adding even a small number of extra vegetables, such as broccoli, bok choy, etc. Soups can highly increase your intake of dietary fiber, vitamins, and minerals.
Here are a few other vegetable-based soup recipes that you may try out for snacks or starters:
- Green papaya soup with salmon
- Kale and white bean soup with mashed cherry tomatoes
- Pho with spinach and steamed bok choy
- Lasagna With Zucchini
The next time you bake lasagna, make sure to add zucchini and other vegetables, but it is preferable to make it pasta-free, which are otherwise high in carbs and will increase your calorie intake. Zucchini contains high levels of vitamin B complex and vitamin C, along with some essential trace minerals and fiber. Try to replace the pasta and noodles in your lasagna with zucchini and your other favorite vegetables, maybe bell peppers, carrots, or cabbages. (1Trusted Source)
Make Sauces with Vegetables:
It is always preferable to make sauces and other preservatives at home. When you are already adding tomatoes and chilies to your sauces, you can also include onions, carrots, bell peppers, and green vegetables like spinach or cabbage. You can simply chop them and cook them to mix with herbs into your marinara or Tabasco sauce. Again, root vegetables like carrots, sweet potatoes, squash, turnips, purple yam, beets, and kohlrabi and be roasted and pureed into rich vegetable sauces.
Try Pizza with Cauliflour:
Avoiding high-calorie pizza for a long time to maintain your diet? Try out a new pizza recipe with the excellent health benefits of cauliflower. Cauliflower is an extremely health-beneficial vegetable, experts say a cup or about 100 grams of cauliflower contains only about 5 grams of carbohydrates and 26 grams of calories, along with plenty of dietary fibers and roughage, vitamins, minerals, and antioxidants. It can be cooked by grating, roasting or can be pureed and baked for a smooth and delicious pizza crust. (2Trusted Source)
Cook Noodles with Vegetables:
Veggie noodles can be a healthy way to include lots of vegetables in your diet, by trying to make the dish light and less oily. Also, it is preferable to add shredded vegetables like cabbage, carrots, broccoli, spring onions, and green beans with a pureed tomato into your noodles. You can also try out these healthy noodle recipes:
- Spaghetti squash in white wine and mushroom sauce
- Zoodles with lentil Bolognese
- Peanut-chicken zoodles
Try Smoothies with Vegetables:
Smoothies are exceptionally rich in nutrients as they contain the direct nutritional values of vegetables blended together. Smoothies are blended with ice, milk, vegetables like spinach, kale, avocados, zucchini, sweet potatoes, pumpkin, beets, along with fruits like banana, blueberries, and water, put together into a mixer blender. Green smoothies are particularly refreshing in summer. These blended smoothies are rich sources of highly important vitamins like vitamin A, C, essential minerals, and antioxidants (3Trusted Source).
You can also try:
- Acai green smoothie
- Pineapple, banana, and avocado green smoothie
- Add Vegetables to Casserole:
Including extra veggies into casseroles can help you to increase your vegetable intake in a very effective way that will be not only delicious but also healthy. Casseroles often tend to combine meats like pork, chicken, or sometimes liver with vegetables, cheese, potatoes, and a grain, such as rice. If you are trying to reduce calories and to lower down your carbohydrate intake in your casseroles, you must try replacing the grains with vegetables, such as broccoli, mushrooms, celery, or carrots. A healthier green bean casserole is potentially able to lower the daily amount of calorie intake in your body and thus can help you to lose weight. Moreover, this will be a healthy combination, because almost 1 cup of raw green beans contains around 33 micrograms (mcg) of folate, a necessary B vitamin. (5 Trusted Source).
Fry Omelet with Vegetables:
Omelets are very important sources of high-quality protein and lots of good nutrients like vitamins, minerals, and other essential health components. Beat up some eggs with a pinch of salt and crushed pepper. You can add vegetables of your choice like onions, cabbage, carrot, spinach, tomatoes, parsley, and so on. Omelets, when combined with vegetables give a great taste and are healthy too. And, you can load them up for lots of nutrition. Some other vegetables you can add up to your omelet mixture can be scallions, bok choy, mushrooms, bell peppers, and tomatoes. Here are some to try:
- Spinach, goat cheese, and chorizo omelet
- Moringa omelet
- Waffle omelet with tomatoes and peppers
- Vegan chickpea omelet
- Make Healthy Vegetable Oatmeal:
Oats are generally not so tasty if you have them with warm water every day. But oatmeal can taste delicious if you have it in your breakfast with fresh fruits, raisins, dates, or walnuts, and with lots of vegetables like mushrooms, kale, spinach that are required for a healthy diet. (6 Trusted Source).
Have Lettuce Taco or Vegetable Bun:
While having buns, wraps, or tacos, try to make it healthy by adding lettuce in it. Lettuce wraps contain low levels of carbohydrates that are much healthier. You can also add portobello mushroom caps, sliced sweet potatoes, chopped red or yellow bell peppers, tomatoes, and sliced eggplant into your tacos. (7 Trusted Source).
Here are a few bun recipes to try out:
- Chickpea taco lettuce wraps
- Paleo lettuce wrap
- BLT lettuce wrap
- Portobello mushroom bruschetta
- Have Vegetable Kebabs Fresh Out of Grill:
If you are having kebabs pack lots of vegetables into them, which will help to lower your carbohydrate intake. Add chopped or grated vegetables like bell peppers, onions, mushrooms, zucchini, and tomatoes of your choice on a skewer and cook on a grill or barbecue. Also, try these Cajun-style shrimp and bell pepper kebabs.
Try Burger with Vegetables:
Burgers are often considered primary fast foods that are responsible for high-calorie intake. Try adding vegetables to your burgers as their main ingredients.
13. Add Stuffing into Bell Peppers:
Stuffed bell peppers are made by chopping the heads of the peppers and stuffing them with cooked meat, beans, rice, and seasonings, and then baking them in the oven. You can add some vegetables like kale, broccoli, spinach, and so on into the stuffing to increase your vitamin intake (8Trusted Source).
Make Cauliflower Rice:
Cauliflower rice is made by pulsing cauliflower florets in a food processor into small granules. You can also add broccoli, beets, carrots, zucchini, and sweet potatoes while cooking the rice. This food is much lower in carbohydrate content compared to regular white rice. Moreover, cauliflower contains high levels of vitamin C, vitamin K, folate, and potassium (9 Trusted Source).
Combine Meatloaf with Vegetables:
Meatloaf can be enjoyed with a good number of vegetables. Try cooking meatloaf with ground meat and other ingredients, such as eggs, breadcrumbs, and tomato sauce and add chopped vegetables to meatloaf, you can also include onions, bell peppers, carrots, zucchini, and greens like spinach. Moreover, you can make meatloaf keeping vegetables as the base, including chickpeas, carrots, onions, broccoli, and celery. The chickpeas will replace the meat and still feel delicious.
Try Vegetables with Guacamole:
Guacamole is a dip that is primarily made by mashing ripe avocados and sea salt together with lemon or lime juice, garlic, and additional seasonings. To add vegetables to your diet, keep adding vegetables of your choice, to make it taste great. You can add bell peppers, tomatoes, garlic, and onions into your regular avocado guacamole. Another essential vegetable option to add can be kale that is a powerhouse of almost all the essential nutrients. The kale guacamole recipe uses some other green vegetables like spinach, broccoli, as well as cilantro and salsa verde.
Make Tuna with Vegetables:
Tuna salad is made by blending tuna fish with mayonnaise, but you can add some vegetables you want and mix the tuna with chopped vegetables to add their health benefits to your diet. You may add onions, carrots, cucumber, spinach, and herbs are common additions.
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