Four Tips to Start Eating More Vegetables

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?

 

Asparagus

 

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

 

Try:

 

www.delish.com

 

www.fitmencook.com

 

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

 

dave@thebodyconsultants.com

 

Signing off

 

Dave ‘Veggie Team Captain’ Buck