From a health standpoint, vegetables are an unbeatable food: naturally nutrient-rich; better tasting than a vitamin pill; low in calories; high in fiber and packed with disease-fighting phytonutrients. All types of vegetables can be nourishing and delicious.

To maximize your health with vegetables, nutrition experts suggest at least 3 to 5 servings per day – but why stop there? With so many ways to enjoy spring-time goodness, you could easily eat vegetables at breakfast, lunch, dinner and snacks.  Here are a dozen daily ways to treat yourself to good health!

  • Asparagus: Saute in olive oil with garlic and a hit of lemon zest for a refreshing and seasonal dish. Roasted asparagus is a great finger food for snacking on!
  • Broccoli and cauliflower: Versatile and very healthful – eat them raw (with dip if you like) or cooked, in a salad or even a slaw.
  • Carrots: Sweet, crunchy, good for your teeth, eyes and heart! Perfect raw (as a snack or salad) or cooked in a stew.
  • Peppers: Green, red, yellow, orange or even purple! Enjoy peppers in a salad, stir-fry, or casserole or as a snack.
  • Spinach: A salad of baby spinach leaves with pears or apples can turn anyone into a real spinach lover.
  • Onions: The zesty onion family (scallions, leeks and garlic, too!) offer some powerful antioxidant nutrients.
  • Beets: If you’ve never liked beets, try them in a new way – like roasted, grilled or lightly steamed in the microwave. They increase inflammation-fighting nitric oxide.
  • Mushrooms: Just a mushroom or two adds rich flavor to a casserole, soup, stew, stir-fry or even a tossed green salad.
  • Leaf and romaine lettuce: Rule of thumb for a healthy salad – the darker green or red the lettuce leaves, the more nutrients you get.
  • Green beans: beans offer some fiber and a little bit of protein, along with vitamins and minerals.
  • Tomatoes: Cooking increases the availability of some tomato nutrients – so enjoy sauce, paste or cooked tomatoes.

Many people don’t eat vegetables until dinner. Make a commit to your health – Check off the new ways you want to try to enjoy more veggies during the day:

Add vegetables at breakfast by:

Adding vegetables like spinach, mushrooms, onion, green or red peppers to an omelet

Add vegetables at lunch and snack by:

Try lettuce wrap or veggies bun

Lettuce wraps can be a part of several types of dishes, and are often used to make low-carb sandwiches and bunless burgers.

Additionally, many types of veggies, such as portobello mushroom caps, sliced sweet potatoes and sliced eggplant make excellent buns.

Make veggie smoothie  – Smoothies make for a refreshing breakfast or snack.

Fresh, leafy greens are common smoothie additions, such as in these recipes, which combines fresh fruits, protein and healthy veggies, making it a refreshing and delicious meal.

Experiment with veggie noodles

Veggie noodles are easy to make, and a great way to get more veggies in your diet. They’re also an excellent low-carb substitute for high-carb foods, such as pasta.

They are made by inserting vegetables into a spiralizer, which processes them into noodle-like shapes. Try zucchini, squash, sweet potato or carrots.

Try zucchini lasagna

Traditional lasagna is a pasta-based dish made by layering lasagna noodles with sauce, cheese and meat. It’s tasty, but it’s also typically very high in carbs.

A great way to prepare this delicious dish so that it has a lower carb content and more nutrients is to replace the lasagna noodles with strips of zucchini.

Zucchini is a rich source of B vitamins and vitamin C, in addition to trace minerals and fiber.

Make cauliflower rice

Cauliflower rice is significantly lower in carbs than regular rice, with only 5 grams of carbs per cup, compared to 45 grams in a cup (158 grams) of rice.

Additionally, cauliflower is significantly higher in nutrients than rice. It is particularly high in vitamin C, vitamin K, folate and potassium.

Add a bag of sugar snap peas, carrots, peppers, celery and/or zucchini sticks to your snack

Add extra vegetables to soup

Choose kale chips or nori instead of potato chips

I would love to hear your feedback! Leave a comment below.

NOTE: If you need help with eating well, schedule a discovery call with me. Clients typically feel better within their first week of our work together, including increased energy, decreased brain fog, healthier digestion and better mood.

Here’s the link to schedule your call.

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