One of the most common struggles with eating a balanced diet is getting enough vegetables throughout the day! The Institute of Functional Medicine recommends 9-13 plant sources of foods a day, and that includes at least 3-5 servings of vegetables. The average American eats about 1.6 cups a day, so you are not alone if this is a struggle for you too!
Not only are vegetables loaded with fiber good for the gut, but they are loaded with micronutrients like iron, Vitamin C, Vitamin A, Potassium, Magnesium and more! Whether you’re a seasoned veggie lover or just starting to explore the world of greens, here are some creative and delicious ways to incorporate more vegetables into your diet-
- Smoothies
Start your day with a nutrient-packed smoothie! Frozen cauliflower rice, zucchini noodles, spinach, kale, microgreens and avocado blend seamlessly with fruits like bananas and berries. Add a scoop of your favorite protein powder or Greek yogurt for extra protein. You won’t even taste the greens, but your body will thank you!
- Spiralize Your Veggies
Turn veggies into pasta! A spiralizer can transform zucchini, carrots, butternut squash or sweet potatoes into fun, noodle-like shapes. Toss them with your favorite sauce, sauté with garlic and olive oil, or mix with traditional pasta for a healthier twist and to cut the starchy carbs in half.
- Veggie-Loaded Breakfasts
Don’t limit your vegetables to lunch and dinner. Incorporate them into your breakfast! Add diced onions, bell peppers and leafy greens to your omelets or egg muffins, mix grated zucchini into pancake batter, or top your avocado toast with sliced radishes and tomatoes.
- Snack on Veggies
Replace chips and cookies with crunchy vegetable snacks. Carrot sticks, bell pepper strips, snap peas, celery, or cucumber slices served with hummus or guacamole make for a delicious and satisfying snack. You can even roast chickpeas for an added crunch!
- Creative Soups and Stews
Soups and stews are a fantastic way to sneak in a variety of vegetables. Start with a flavorful broth and add diced vegetables like carrots, celery, onions, tomatoes, and leafy greens. Puree for a smooth texture or keep it chunky for a hearty meal. Adding Vitamin A rich butternut, acorn, or pumpkin squashes are a great addition to a soup, especially in harvest season!
- Stuffed Veggies
Hollow out vegetables like bell peppers, zucchini, or eggplant and stuff them with quinoa, beans, or ground meat mixed with your favorite herbs and spices. Bake until tender for a delicious, satisfying meal that’s packed with nutrients.
- Pickle and Ferment
Adding pickled or fermented vegetables to your meals can elevate flavors while providing gut-friendly probiotics. Try pickled beets on salads, kimchi as a side dish, or fermented carrots as a crunchy snack. Refrigerated sauerkraut, pickles, or other pickled veggies all contain a healthy dose of probiotics and should be eaten at least a few times a week to keep up on gut health.
- Veggie-Based Sauces
Swap out heavy sauces for veggie-based alternatives. Blend roasted red peppers, tomatoes, or butternut squash into a sauce for pasta or as a pizza base. You can also create creamy sauces using cashews as a base!
Incorporating more vegetables into your diet doesn’t have to be a chore. With a little creativity and exploration, you can enjoy a wide range of flavors and textures while boosting your nutritional intake. Start small and gradually experiment with these ideas. Your body—and your taste buds—will be glad you did!
If you’re looking for more specific recipes based on any of these ideas above, reach out to us on social media, or call to set up a nutrition consultation to help you restore joy through nutrition even more this season!
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
