5 Easy Ways to Eat More Vegetables
Eating 5 portions of fruit and vegetables can sound like a challenge most of the time, especially if you are also trying to find meals that the whole family want to eat. Whether you are a fussy eater or you simply need some inspiration, there are many ways to include more vegetables in your diet without even noticing or having to make drastic changes.
When it comes to healthy eating, Wellbeing365 have some great tips and advice to share with you.
Why is it important to eat more vegetables?
Vegetables are full of vitamins, minerals and fibre that your body needs to function and remain healthy. The colour of vegetables can also impact the health benefits of them, so it’s important to remember to include a rainbow of vegetables in your diet.
Vegetables can reduce the risk of heart disease and diabetes, as well as promoting your body’s natural functions including eyesight and healthy hair and skin.
Here are just 5 ways you can incorporate more vegetables into mealtimes without needing to make any huge changes to your diet or lifestyle.
1. Pasta sauces
Tomato-based pasta sauces are very easy to add vegetables to, without changing the taste or texture of the sauce. This is great for fussy children or if you don’t want to change your pasta recipe too drastically. For example, a classic Bolognese sauce already includes carrot, celery and onion, but why not add some finely diced courgette, pepper or mushrooms too?
You can even blend the vegetables with your tomato sauce to create a smooth sauce, so no one can even tell the difference! What’s more, homemade sauces are always better for you than ready-made pots, as you know exactly what has gone into making them.
2. Mashed potato
Despite potatoes being a vegetable, they don’t count towards your 5-a-day. It’s really easy to add an extra portion of vegetables to your diet by mixing up your mashed potato with other vegetables. Swede, parsnip or even celeriac can work brilliantly when added to mashed potato, and they have subtle flavours so as not to ruin your mashed potato recipe.
You could serve this heathier version of mashed potato on top of a cottage pie, or serve it with sausages and gravy for a comforting meal that’s good for you!
Homemade burgers are so easy to make, with your choice of meat with added seasoning before shaping into patties. With that in mind, there’s nothing stopping you adding extra ingredients before cooking them. Adding vegetables to your homemade burgers is so simple, you’ll wonder why you never tried it before.
Combinations like beef, mushroom and onion can work really well, or chicken burgers with added courgette and sweetcorn. Don’t forget the lettuce and tomato when you stack your burger!
If you often find yourself reaching for a bag of crisps, why not make some healthier alternatives that will taste just as good, but will contribute to your 5-a-day? You can cut up root vegetables and bake them to create healthy crisps that still have a comforting crunch.
Carrot and sweet potato work particularly well, as well as parsnips and beetroot. Finely slice your vegetables and bake them until golden! You can also do the same with chips.
Smoothies are a great way to get some goodness into your diet. You can add all sorts of extra vegetables or salad into them for an extra boost of vitamins. Next time you make a fruit smoothie, add kale or spinach to your blender, or even add some fresh fruit juice to your smoothie before drinking.
Be careful of the natural sugar content of fruit and fruit juices, and balance it out with greens to make sure you’re getting a healthy amount of vitamins and minerals!