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The Body Consultants

Four Tips to Start Eating More Vegetables



You mean the food my food eats?


I used to think like this^^^^^


Don’t be this type of person


You know, the one that avoids vegetables like the plague and looks at vegetables, particularly the green ones, as if they were Superman about to eat a bowl of kryptonite!


If this sounds a lot like you  or you simply just want to boost your intake for the health benefits


(Listed further down the page)


Then this article is for you!


By the end of this I am going to have you excited to eat vegetables like a kid in a candy store…


Except, instead of going for sugar laden treats


You will go for nature’s candy A.K.A. Vegetables


Now I want you to think back to when you were a kid


Remember being told to eat your veggies to grow up big & strong?


I sure remember…. It what made me eat mine anyway


And…… That I couldn’t eat dessert until I polished them off


Does this sound familiar?


I’m sure you are nodding your head


Unless you were some sort of angel child who always ate their veggies without a fuss


But more than less


Perhaps you were a victim of bland, tasteless veggies?


Think limp green beans, tasteless cauliflower mush, sloppy canned vegetables…..


That’s what made me put off vegetables as a full fledge grown up for a long time


But what if I told you….


I can help change your view on vegetables like I discovered


Sounds pretty darn hard right?


Well I accept the challenge


Because I have been there


I went from being pretty much a strict carnivore


To ensuring I eat at least 5 servings of vegetables a day….. Sometimes more


And I know you want to make healthy changes to improve your way of life


So it shouldn’t take much pushing you in the right direction


Let’s start with the FIVE key benefits to consuming more vegetables


  1. Rich source of essential vitamins & minerals to give you energy & make you feel great
  2. Very filling & naturally low in Fat & Calories, excellent in your quest for a lean body
  3.  Naturally high in dietary fibre keeping your gut healthy
  4.  Reduced risk of stroke, cancer, heart disease & type 2 diabetes
  5.  Have loads of flavour making every dish delicious

As you can clearly see Veggies rock!


They are the backbone of any healthy diet


But I am sure you probably already know most if this


Most of us were drilled this information growing up


So how will you ensure you change your ways to include more veggies?


Let me explain how I want you to go about it


It’s time to veggie up

1. Discover your Gateway Vegetable

It’s time to put on your grown up pants


And STOP saying you don’t like vegetables


You just simply haven’t found a vegetable that you LIKE yet


Start by trying different vegetables


I recommend starting with fresh produce


But heck go for frozen variety or canned if you have to


It’s better than no vegetables at all


Perhaps order something at a restaurant


Or seek out something new next time you visit the shops


And once you found one you actually like


It’s time to learn how to prepare it & eat more at home


You want to know what my gateway vegetable was?




Yes that right. Asparagus


Not the sloppy canned version I had as a child


The fresh kind you buy in a bunch


I found an easy delicious way to prepare them


It only involved laying them down on some baking paper


Drizzling some olive oil, salt & pepper & placing them in the oven (180 degrees Celsius 10min)


I was instantly hooked!


From that day forward I started eating Asparagus regularly


The only downfall was the smell doing number one when going to the toilet


But apart from that it made me keen to discover more veggies


So your first call of duty is to find that gateway vegetable!

2. Try a new vegetable each week


Carrying on from the last point


The next step is to try a new vegetable every week


That way you won’t be overwhelmed when trying to boost your veggie intake


If you are not used to buying veggies it can be quite daunting at first

You may find yourself asking:


Which ones to get first?


Is this vegetable fresh or not?


How long will this vegetable last?


All you have to do is choose one!


Close your eyes, spin around & point at one if you have to


Just pick one & take it home with you


Here is a list of some popular low calorie, nutrient dense options:


  • Asparagus
  • Broccoli
  •  Cauliflower
  • Cucumber
  •  Brussels Sprouts
  •  Green Beans
  •  Lettuce
  •  Cabbage
  •  Mushrooms
  •  Carrots
  •  Eggplant
  •  Spinach
  •  Tomatoes
  •  Zucchini
  •  Radish
  •  Onions
  •  Peppers
  •  Broccolini

3. Prepare veggies in different ways


Veggies can taste completely different depending on how they are prepared


They don’t have to be bland & boring

Get your chef hat on


Roast your veggies: eg: Asparagus, Peppers, Carrots, Onions, Broccoli, Cauliflower, zucchini, mushrooms

Image result for roasted vegetable

Cannot think of an easier & more delicious way to prepare veggies


Think back to Sunday roasts & the crispy veggies….mmmmmm

They are actually sweeter because they caramelise in the oven and all you have to do to recreate those faithful Sunday nights Is cut them up in any shape you want


Drizzle some olive oil


Sprinkle some salt & pepper


Or even better…… start experimenting with different herbs (Garlic, Chilli, Basil, Coriander, Rosemary my go to herbs)


And place them on either baking paper or alfoil in the oven at 180 degrees Celsius for 20-30min  


And wallah crispy healthy vegetables to go with your meal


Steam your veggies: Broccoli, Cauliflower, Asparagus, Capsicum, Carrots


This one can be as simple as using pre-packed steamed veggies (found in frozen aisle of supermarket)


And placing them in the microwave for 3-5min


Then adding seasoning or even some butter


But if you are becoming quite the chef nothing beats fresh produce & doing it yourself


You can either do it with the microwave or stove


For the microwave:


Place cut up veggies in microwave safe bowl with a few tablespoons of water


Cover with microwave safe lid & heat for 3-5min


If the veggies are not soft enough to your liking


Place them back in for another minute or two


For the Stove:

Image result for stove steam vegetables


Place ½ cup of water in the bottom of a pot


After cutting up veggies plop them in


And cook over medium heat for 10-15min


Sauté your veggies: eg: mushrooms, onions, zucchini, peppers, Broccolini

Image result for sauteed vegetables in pan

Simply heat up a pan with some oil (coconut, rice bran, olive, macadamia)

Throw in your veggies on medium heat for about 5 minutes

Start with these simple cooking methods & nail them


Try cooking them along with your protein source


Then if you are up for it


Move onto more advanced methods


Becoming the ultimate veggie chef

4. Hide veggies in your meals


Okay so maybe you have found a few vegetables you like


Congratulations this is the first step


But maybe you still don’t like some vegetables & you feel limited


I have the solution for you


This method is used commonly to get kids to eat them


It’s time to learn how to mask the taste & texture


By hiding them in other foods


Or what you may find


Hiding the veggies will actually enhance the flavour of the food


Now that’s something I know you can work with


Here is some simple ways to hide them

  • Add veggies to omelettes
  •  Make a casserole
  •  Make a veggie sauce
  •  Welt down greens when cooking dishes
  •  Add veggies to your smoothie
  •  Add veggies to your burger
  •  Wrap it in bacon
  •  Add veggies to potato mash


This is only a handful of ways


However, at the tip of your fingers


You can access the World Wide Web for a wealth of recipes & tricks








These two sites are my go to check them out



To sum up what we have covered today

  • Discover your gateway vegetable
  •  Try a new vegetable each week
  •  Prepare veggies in different ways
  •  Hide veggies in your meals

If you would like to talk more about changing your ways


To a Happier, Healthier, more vibrant & active life


Contact me




Signing off


Dave ‘Veggie Team Captain’ Buck