7 Ways to Eat More Vegetables Without Noticing

Incorporating more vegetables into your diet can seem like a challenge, especially if you’re not a fan of leafy greens or crunchy cucumbers. The good news is that there are simple, clever strategies that can help you increase your veggie intake without even realizing it. Here are seven enjoyable ways to sneak more vegetables into your meals!

1. Blend Them Into Smoothies

Starting your day with a smoothie can be a delicious way to get a serving of vegetables. Spinach, kale, or even grated zucchini blends seamlessly into fruit-based smoothies. The sweetness of fruits like bananas or berries can mask the taste of veggies while still providing you with all their nutrients.

2. Use Cauliflower or Zucchini as a Base

When making dishes like pizza or rice, consider substituting traditional bases with cauliflower or zucchini. Cauliflower crusts are relatively easy to make and provide a great base for your favorite toppings, while zucchini can be spiralized into “noodles” for a low-carb alternative to pasta.

3. Incorporate Veggies into Sauces and Soups

Making sauces or soups? Puree vegetables into the mix! Carrots, bell peppers, and tomatoes can be blended into sauces without altering the flavor much. They’ll contribute to the sauce’s richness while boosting the fiber and nutrient content. Dr. Eric Berg often emphasizes the value of fiber, which supports digestion and satiety.

4. Snack on Veggies with Dips

Swap out chips or crackers for carrot sticks, cucumber slices, or bell pepper strips dipped in hummus or yogurt-based dips. This fun and colorful snack option not only satisfies your cravings but also boosts your vegetable intake.

5. Add Extra Veggies to Your Favorite Dishes

Don’t be shy about adding extra vegetables to the meals you already love! Stir-fried rice can easily incorporate peas, carrots, and broccoli. Tacos can be packed with shredded lettuce, diced tomatoes, and even bell peppers to enhance flavor and nutrition.

6. Make Veggie-Loaded Breakfasts

Start your day with egg dishes that incorporate vegetables. Consider adding spinach, tomatoes, or bell peppers to scrambled eggs or omelets. You can also try an avocado toast topped with sliced radishes or thinly cut cucumbers for a refreshing crunch.

7. Get Creative with Salads

Salads don’t have to be boring! Explore different combinations of vegetables and toppings to keep things interesting. Whether it’s adding fruits, nuts, or a variety of dressings, you can make salads more appealing and enjoyable. Consider opting for hearty options like roasted vegetables as a base instead of just greens.

Recipe

This delicious veggie-packed stir-fry is a fantastic way to incorporate more vegetables into your diet without even thinking about it. With its variety of flavors and textures, you won’t miss the lack of meat—just the comforting taste of your favorite takeout!

Ingredients

• 2 cups broccoli florets
• 1 cup bell peppers, sliced (any color)
• 1 cup carrots, thinly sliced
• 2 cups snap peas
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• Optional: sesame seeds for garnish

Instructions

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add garlic and ginger, stirring for about 30 seconds until fragrant.
3. Introduce the broccoli, bell peppers, and carrots; stir-fry for 3–4 minutes until they start to soften.
4. Add the snap peas and soy sauce, cooking for another 2–3 minutes until everything is crisp-tender.
5. Remove from heat and serve, garnished with sesame seeds if desired. Enjoy!

Practical Tips

• Keep pre-cut vegetables in the fridge for easy snacking and meal prep.
• Experiment with different cooking methods, such as roasting or grilling, which can enhance flavor.
• Involve family members in meal planning to discover new favorite dishes.
• Remember to gradually introduce vegetables to your meals to minimize resistance.

By trying these strategies, you can effortlessly increase your vegetable intake and enjoy the many health benefits they provide!