1. Add vegetables to sauces
Adding pureed veggies to your sauces and dressings is a healthy way to eat your veggies. Vegetables that are great to puree are carrots, cauliflower, bell peppers, beetroot, sweet potato, squash and leafy veggies like spinach. These vegetables work well in all kinds of pasta sauces and dressings.
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2. Blend veggies into smoothies
If you love having smoothies, then you won’t mind adding some green veggies to your smoothie. Smoothies are quick to prepare and are tasty and healthy when veggies are added to it. You can add some veggies of your choice to your fruit smoothie or you can prepare a perfect green smoothie that contains loads of leafy greens such as spinach, kale, Swiss chard, beet greens and romaine lettuce. These leafy greens are packed full of nutrients and bioactive compounds such as vitamin K, lutein, nitrate folate, beta-carotene, kaempferol and α-tocopherol (vitamin E) [3].
3. Prepare vegetable omelette
Omelettes are a classic breakfast dish made from beaten eggs and fried in butter or oil. Sometimes, fillings such as cheese, meat and mushrooms are stuffed into the omelette to increase its flavour. You can spruce up your omelette by adding some veggies like spinach, bell peppers, tomatoes, onions, asparagus and artichoke to it. The vegetable omelette will not only be tasty but also will provide you with ample of nutrients.
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4. Use veggies in burgers
No, we aren’t telling you to ditch your favourite meat burger. Just adding some veggies as a topping to your meat burgers will make it more juicy, flavourful and healthy too. Toppings such as tomatoes, Brussel sprouts, onions and mushrooms can be added.
5. Grill vegetable kebabs
Kebabs are popularly savoured as a starter or a snack. They are made with chicken, beef and lamb. However, there are vegetarian variants of kebabs too that you can indulge in. There is a wide variety of veggies that you can transform into delectable kebabs, these include raw banana, beetroot, green peas, bell peppers, mushrooms and zucchini.
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6. Add veggies to oatmeal
Why limit oatmeal to berries, fruits, nuts and seeds when there are so many healthy vegetable options that go well with oats? Whether you are making it for your breakfast or preparing a last minute dinner, a bowl of savoury oatmeal is a great way to load up on veggies. Add tomatoes, eggs, mushrooms, zucchini, peas and beans to your savoury oatmeal [4].
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7. Cook cauliflower rice
Cauliflower rice is a low-carb substitute to white rice. It is used as a base for pizzas and other foods and added to stir-fries, burritos and soups. Cauliflower rice is made by pulsing cauliflower florets in a food processor until it forms into small granules. Cauliflower is an excellent source of vitamin C, vitamin B, vitamin A, calcium, iron, fibre, folate and potassium [5].
8. Eat zucchini lasagna
Traditionally lasagna is made by layering pasta noodles with sauce, meat, cheese and seasonings. But in the case of zucchini lasagna, the pasta noodles are replaced by strips of zucchini, a seasonal vegetable with high nutritional and medicinal properties [6].
9. Try vegetable noodles
Swap spaghetti noodles with vegetable noodles as the latter are a great low-carb food than spaghetti which is high in carbs. Vegetable noodles are made by inserting veggies into a spiralizer, which processes thin strips of veggies that look like noodles. If you don’t have a spiralizer, you can shred or slice the veggies and combine it with sauces and meat and eat it like pasta.
Image ref: Delish.com
10. Make cauliflower pizza crust
You must be acquainted with the traditional flour-based pizza crust.What if we told you there is a healthy and delicious pizza crust that is gaining popularity and used as a substitute for the traditional flour-based pizza crust. Yes, the cauliflower pizza crust that is a veggie alternative to the traditional flour-based pizza crust. You can add cheese, tomato sauce and fresh veggies as toppings on the cauliflower pizza crust.
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