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By Katja Heino Leave a Comment
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35 Ways to Eat More Vegetables Every Day

35 Ways to Eat More Vegetables Every Day || www.savorylotus.com

Let’s be honest.  Most of us don’t get enough vegetables in our diet.  Here’s 35 easy to make AND delicious recipes to fill your plates with all kinds of vegetables. 

I think that we can all agree that no matter what type of diet you follow, it’s never a bad idea to eat more vegetables.  It really is the simplest way to improve your overall health.

Vegetables are loaded with many important nutrients ( including potassium, magnesium, dietary fiber, folate, vitamin A, vitamin K, and vitamin C) to give our bodies everything they need.  Think strong immune system and bones, healthy hair and nails, smooth flowing digestive tract, and vital energy levels.  And then there’s the powerful antioxidants found in vegetables that help our bodies fight off chronic illnesses (like heart disease, high blood pressure, and diabetes) and cancer.

It’s estimated that over 75% of people don’t get the recommended 2-3 cups of vegetables daily.  We live in a fast paced time where convenience foods are readily available.  I think many folks see eating vegetables as inconvenient or maybe just aren’t sure how to prepare them.  Here’s  few tips on how to add more veggies to your diet:

  • Sign up to get a weekly box of fresh produce from your local CSA or farm.  You’ll be more likely to eat them if you have them in the fridge and will get introduced to vegetables you may never have tried.
  • Prep some vegetables ahead of time for easy grab and go snacks.  Carrots, celery, and jicama sticks travel well.  Cucumbers make fun substitutes for crackers.  Mason jar salads are easy to take with you on the run.
  • Commit to eating at least one vegetable per meal. Yes, vegetables for breakfast are delicious.  An easy way to do this is to eat salad at every meal.  You can make several servings of greens or winter squash at once and eat over the next few days.
  • Substitute vegetables for breads and crackers.  I mentioned using cucumbers as crackers.  You can also use bell peppers and carrots sticks to eat your dips and spreads.  And you can ditch the bread and tortillas by using lettuces and greens to make wraps for sandwiches and tacos.
  • Don’t forget about drinking your vegetables.  Add them to your smoothies or try juicing them.  One of my favorite ways to start the day is with a Detox Green Juice (see #33 below.)

It may take some time to get used to a new way of eating.  But you may discover that there are so many different ways to eat more vegetables and so many new vegetables to try.  You may start to feel better, have more energy, lose a little weight, and even have a glow to you.

I’ve made a list of my 35 favorite ways to eat more vegetables.  My personal favorite vegetables are greens, sweet potatoes, and creative salads. I’ve included some really great cauliflower and zucchini recipes as well. And don’t forget to eat your veggies at breakfast. The Bacon and Egg Muffins (#29 below) are great for busy mornings.

Happy eating!

xo,

Katja

GREENS

30 Minute Turkey Meatball and Kale Soup

1. 30 Minute Turkey Meatball and Kale Soup

2. Bacon and Kale Spaghetti Squash Fritters

3. Savory Greens with Pancetta

4. Curried Butternut Squash and Greens

Kale Guacamole

5. Kale Guacamole

6. Wilted Kale Salad with Golden Beets and Winter Squash

7. Massaged Kale and Avocado Salad

8. The Ultimate Green Soup

SWEET POTATOES

Creamy Sweet Potato Bacon Chowder

9. Creamy Sweet Potato Bacon Chowder

10. Sweet Potato Bacon Tots

11. Honey Sesame Yams

Mini Sweet Potato Pomme Anna

12. Mini Sweet Potato Pomme Anna

13. Easy Roasted Vegetable Soup

CAULIFLOWER

Curried Cauliflower and Kale Soup

14. Curried Cauliflower and Kale Soup

15. Curried Cauliflower Recipe

16. Cheesy Bacon Cauliflower Bites

ZUCCHINI

Chicken Curry with Zucchini Noodles

17. Chicken Curry with Zucchini Noodles

18. Pesto Chicken with Zucchini Noodles

19. Southwestern Zucchini Soup

WINTER SQUASH

Butternut Squash Noodles

20. Butternut Squash Noodles

21. Pesto Bacon Spaghetti Squash

22. Easy Sheet Pan Chicken with Roasted Vegetables

23. Butternut Squash Pasta Sauce

SALADS

Pesto Chicken Avocado Salad

24. Pesto Chicken Avocado Salad

25. Rainbow Salad with Orange Vinaigrette

26. Quick and Easy Taco Salad

27. Grilled Romaine Salad with Creamy Turmeric Dressing

28. Kale Caesar Salad

EGGS DISHES

Bacon and Egg Muffins

29. Bacon and Egg Muffins

30. Easy Baked Eggs

31. Southwest Breakfast Casserole

32. Breakfast Bowl with Magic Cilantro Sauce

DRINKS AND SMOOTHIES

Detox Green Juice

33. Detox Green Juice

34. Anti-Inflammatory Turmeric Tonic

35. Pumpkin Spice Smoothie

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35 Ways to Eat More Vegetables Every Day

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Filed Under: Healthy Living, Kitchen Tips, Recipe Round Ups Tagged With: cauliflower, eat more vegetables, greens, salads, sweet potato, vegetables, veggies, zucchini

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Hi I’m Katja!

And this is how we do healthy in our family. Just REAL food. Simple. Easy. Gluten free. More about Savory Lotus

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👉 do you have digestive issues? 👉 because 👉 do you have digestive issues? 

👉 because of high stress lifestyles, many of us have an overworked, under-functioning digestive system, imbalanced intestinal flora and a continuous flow of intestinal toxins seeping into the bloodstream 😩 • constipation, diarrhea 💩, gas 💨, heartburn 🔥 + IBS are common complaints of many adults in the US

👉 impaired digestion leads to intestinal toxemia • slow digestion + constipation allow bacteria in the gut to act upon undigested food, producing toxic chemicals and gases that damage the mucous lining, resulting in increased intestinal permeability known as leaky gut • leaky gut can lead to inflammation , food sensitivities, autoimmune reactions, anxiety, depression, acne, + so much more

👉 the colon is one of our major drainage pathways for eliminating toxins + wastes out of the body • it’s no surprise that there has been a huge up-tick in colon cancer as environmental toxins + constipation have increased 

👉 what if our medical system had a better understanding of drainage pathways + the importance of digestive health? • what if our primary doctors talked to us about parasites, pathogens, enemas, saunas, hydration, mindful eating, low stomach acid, + real nutrition? • what if our food system wasn’t corporate sponsored and geared towards profits instead of health? 

👉 i personally had to see 5 different integrative + functional medicine practitioners in order to find real healing • none of it was covered by my insurance • not everyone can afford this • how do millions of people in the country suffer from digestive issues (which lead to a whole host of chronic health issues) but we have no real answer, just band-aids? • how much 💰 does the pharmaceutical industry make from these digestive issues • just starting the conversation • bc i see so many people suffering ❤️

👉P.S. my intention is not to harp on conventional medicine • i’ve been an RN for almost 17 years working bedside with women + their families • i’m speaking from my personal experience of seeing my patient population get sicker + sicker over the years • we are not doing it right • we are missing the mark 🎯
🎂🎂 i’m always looking for a reason to cele 🎂🎂 i’m always looking for a reason to celebrate • finding those small pockets of joy ✨✨ • so when someone i LOVE has a birthday, this is the cake i like to make ❤️ • BROWNIE BOTTOM ICE CREAM CAKE • two layers of your favorite ice cream nested on top of the most delicious gluten + grain free (+ vegan) brownie layer topped with fresh whipped cream, berries, + shaved chocolate • so easy to make and so fun to eat • to make dairy, use dairy free ice cream + coconut whipped cream 

🎂🎂 recipe link in bio 

https://www.savorylotus.com/brownie-bottom-ice-cream-cake/
🍓🍓 berry season is almost here • that mean 🍓🍓 berry season is almost here • that means i can start making STRAWBERRY BANANA BREAD again 🍓 🍌• soft, moist, and exploding with fresh strawberry flavor • it's next level banana bread 

🍓🍓 hands down the best smelling thing i have ever baked • seriously! •  it's gluten and grain free • no added sweeteners, just super ripe bananas 🍌🍌🍌• i could eat this EVERY day

🍓🍓recipe link in profile 

https://www.savorylotus.com/strawberry-banana-bread/
🍋🍋 if you’re looking for a healthy, delici 🍋🍋 if you’re looking for a healthy, delicious cake to make for mother’s day, a birthday, or just to celebrate another day of life, this BLACKBERRY LEMON POPPY SEED CAKE  is it 🍋🍋 • it's beautiful, it’s tasty, + it’s guaranteed to be a crowd pleaser 

🍋🍋 2 moist layers of light + fluffy cake, smothered in sweet blackberry chia jam, and finished off with indulgent whipped cream • what i love most is the simplicity of this cake • nothing better than fresh berries + cream, IMHO • my inner scandinavian adores this cake 🇫🇮🇫🇮

🍋🍋 recipe link in bio if you wanna bake

https://www.savorylotus.com/blackberry-lemon-poppy-seed-cake-gluten-free/
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