We all have different dietary preferences, food intolerance and eating habits. But we can all agree that eating more vegetables is very good for us. Vegetables are really one of the foundations of a healthy diet. Furthermore, vegetables are vital part of a dedicated runners nutrition.
What are vegetables
Vegetables contain plenty of vitamins, minerals and antioxidants to keep us in good health and shape. On top, vegetables has a lot of fiber, which makes it easier to process food and fills us up better, even with fewer calories for the day.
However despite all these advantages, vegetables are not a favorite food for many people. Even more, they are often excluded from our nutrition regime. Nowadays many parents find it a difficult task to convince their children to eat fresh vegetables.
Lets look hereunder at 7 easy and smart ways to add more vegetables to your daily menu, without necessarily having to eat salads all the time.
1) Smoothie drinks
Blending veggies into a smoothie is one of the easiest ways to squeeze more servings of them into your day. Spinach, kale and cucumbers are fantastic options for leafy greens. Avocado can add extra creaminess, and if you’re looking for a sweeter taste, add some roasted pumpkin.
2) Egg omelette
With eggs as the base for your omelet, you have lots of options to add different vegetables. Spinach, mushrooms, red onions and peppers are just some of them, but feel free to add others, depending on your own taste.
3) Topping for toasts
Avocado is a great stand-alone garnish (topping) that you can use as a base for toast. Also an excellent combination of vegetables is some chopped tomatoes, red onion, basil or spinach. It turns out extremely delicious.
4) Vegetarian sticks
A bit more uncommon would be if you cut carrots, cucumber, celery or bell pepper into sticks and melt them in hummus or nut butter for a quick, easy and nutritious snack.
5) Vegetables on chips
Raw veggie sticks aren’t your only snack options when it comes to vegetables. You can bake a tray of your favorite vegetables (along with spices of your choice), then smash them in the form of veggie chips. Which also goes well with hummus or another dipping sauce.
6) Sauces from vegetables
Vegetables in liquid form that is easier to consume. Sauces for flavoring meats and other dishes can also offer a smart way to increase your vegetable intake.
You can add both color and flavor to any sauce with onions, garlic, grated carrot and basil. You can make it creamier by mashing cooked pumpkin or sweet potatoes into it. Blending starchy vegetables is also a popular base for more nutritious pasta sauces, instead of the typical fat, cheese or carbonara based ones.
7) Homemade pizza topping
Homemade pizza is also a dish that can become very tasty and healthy, with the right combination of products. Mushrooms, chili peppers, and onions are just a few popular options. Thin slices of zucchini, chunks of roasted squash, or even broccoli or cauliflower are also good options for topping homemade pizza.
And if you’re in an inventive spirit – mashed cauliflower can actually be made into a dough-free diet pizza crust.
In conclusion
Vegetables on your menu don’t always have to be in boring salads and side dishes. There are so many creative ways to enjoy them every day and they don’t have to cost you much extra in terms of prep time.
Just bet on seasonal alternatives at the market and let your imagination run wild in the kitchen. Don’t be afraid to experiment with them. Their benefits always remain.
