“Eat your veggies”- a phrase most of us have heard since we were children. And for good reason too! Vegetables are nutrient dense, filled with vitamins, minerals, and fiber. They are essential for our health and play a huge role in boosting our immune systems and reducing the risk of developing chronic disease. Adults should be consuming around 2-3 cups of veggies a day and let’s be real, that’s easier said that done! Only about 10% of Americans meet the recommendations for fruits and vegetables.^1,2 So how do we make it easier to get our daily filling? Get creative!

Here are a few of my favorite strategies to make eating your veggies easy and delicious:

Play with Flavor Combos

Plain veggies= BORING. Don’t get me wrong, I do love the natural flavors of Mother Nature’s finest creations; but there’s only so many times I can eat a plate of steamed broccoli with butter and salt. Sometimes I am a little shy when it comes to playing with flavor combos, which is why mixing it up with different seasonings has been a game changer! Garlic, cayenne, oregano, tumeric… the list can go on and on.

Pre-made Gluten Free Seasoning

OK easy I will pick up some spices and blends at the store. Well, while it may be that simple if you do not have any dietary restrictions, if you suffer from Celiac Disease or gluten intolerance like myself, its not so easy. Some seasonings have hidden gluten in their ingredients. Luckily, over the past few years there has been an expansion in companies making certified gluten free spices and seasoning blends. One of my favorites is Veggie Season’s :a line of gluten free and non-GMO seasoning blends that are full of flavor and made with real ingredients! What’s even better?

You can add the seasonings right before eating– no need to add them when cooking! So if you have differing palates in your household, no problem! You can mix and match meeting each persons’ flavor craving. I made some easy steamed broccoli (pictured below) and topped it off with Sharp Cheddar blend, while my boyfriend tried the Garlic Butter.

Change your cooking methods

Grill, saute, steam, roast, air-fry: there’s so many different techniques to cook your veggies! Just changing up how you cook your veggies can really alter the taste and experience. Usually snack on carrots raw? Try them roasted! Or usually bake your sweet potatoes? Try slicing them up and baking them in the oven or frying them in an air-fryer! I made Parmesan Herb Fries using Veggie Season’s and they were AMAZING!

Hidden Veggies

Yep hide your veggies. Sometimes a plate full of greens is just not cutting it. Or you’re craving something sweet (which is usually my case!). Here are my favorite ways to sneak in some veggies into some not so expected dishes!

Smoothies

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Smoothies might be one of the most obvious places to hide some vegetables — we’ve all seen those bright green smoothies! But a Chocolate Chip Cookie Smoothie made with vegetables? Yep! And it was delicious! Or one of my go-to’s: Mint Chocolate Chip Smoothie... yum!

Baked Goods and Desserts

Hiding veggies in my muffins, cookies, and brownies is another favorite way to sneak in some extra nutrients in my treats! Try my Slow Cooker Pumpkin Bread for the Fall or add some grated zucchini to your next batch of brownies! Puddings and mousses are another great treat to incorporate healthy ingredient– check out Goodie Goodie Gluten Free’s Strawberry Avocado Mousse.

These are just a few of my favorite ways to make eating veggies more fun! How are you incorporating them into your daily meals?

References

1. https://www.choosemyplate.gov/eathealthy/vegetables/vegetables-nutrients-health
2. https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html

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