There are hundreds of reasons to include more vegetables into your diet. There gave been several studies that link a higher vegetable intake to a reduced risk of cancer, stroke, cardiovascular disease, type 2 diabetes, and obesity. Just about every health organization, including the American Institute for Cancer Research, the American Heart Association, and the American Diabetes Association all recommend eating a wide variety of vegetables on a daily basis.
Unfortunately, there are some chemicals that make vegetables that are normally very healthy the ones that make many people shudder at the sight of steamed green vegetables. As many as 30 percent of Americans are overly sensitive to the bitter taste of the chemicals in these vegetables. Nutritionist calls these people super-tasters.
For other people, it isn’t the taste of the vegetables, but the lack of taste that makes them avoid vegetables. Tristan Millar, the former director of marketing and business development for a specialty produce marketer in Los Angeles called Frieda’s has stated that many vegetables pack much less flavor than they could. American growers put more of an emphasis on varieties that spoil slowly and ship well. They put much less emphasis on taste.
If you have a bit more understanding at the supermarket and in the kitchen, you can reap the benefits of this essential food group. When you prepare your next meal, you should use the following ideas to add more vegetables into your diet and make them taste good.
#1 Substitute Soup
If you aren’t really a fan of vegetables, soup could be the best solution. When you make soup, the vegetables cook for so long that the flavor weakens and mellows and the seasoning becomes more pronounced. You can make any kind of soup that you like as long as you add a few cups of chopped fresh or frozen vegetables. Broccoli, cauliflower, peppers, and carrots are great to add to the soup before it starts simmering.
#2 Get Out the Grater
You can mix grated zucchini or carrots into your bread dough, your muffin better, and even into your meatloaf. The next time you make meatloaf, you should add 1 cup of breadcrumbs, 1 egg, and add a cup of your favorite grated vegetables. Onions, mushrooms, zucchini, and green beans are virtually undetectable. The longer you bake the meatloaf, some nutrients will break down, however, most of the vitamins and minerals will remain in the dish. Also, the vegetables will make the meatloaf moister.
#3 Replace Meat With Your Vegetables
In certain dishes, you can cut back on the meat and you can secretly increase the vegetable content. In case you were wondering, tomato sauce counts. In fact, ½ cup of tomato sauce equals one full serving of vegetables. When you try to incorporate two other nutrient rich vegetables, you can improve the flavor of the dish and enjoy a bigger serving without the extra calories.
#4 Bed ‘Em Better
If you are planning to serve broiled fish fillets or grilled chicken breast, you should forget bedding the main course on rice. Instead, use a bed of lightly sauteed greens or a bed of steamed corn kernels. Not only will the vegetables add toward your daily vegetable quota, they will also add to the color and texture of your dish.
#5 Reconsider Kale
Many people pass on kale because it has a reputation for being tough. This is a mistake, however, because kale is rich in vitamins A, C, and K. It is also an excellent source of calcium. Even better, when you eat cruciferous vegetables, and kale is one of them, you can lower your risk of cancer. To incorporate kale into your diet, you can turn the kale into delicious, crispy chips that are great for snacking. To make kale chips, you simply chop up the kale, drizzle it with olive oil, salt, and pepper, and bake it at 350 degrees for 15 minutes.
#6 Use Your Bean
Many people don’t know this, but beans count as both a vegetable and also a source of protein. Both canned beans and dried beans provide a great source of vitamins, fiber, and protein. Even better, it is very easy to camouflage the beans. The next time you prepare a burger, you can mix in cooked, mashed beans and mushrooms into your lean ground beef or turkey.
#7 Make Super Slaw
According to researchers at the Roswell Park Cancer Institute in Buffalo, New York, people who eat uncooked cabbage, broccoli, or cauliflower, at least three times each month are less likely to develop bladder cancer than those who eat these vegetables less frequently. Cole slaw is a very common side dish, and it is often made with shredded cabbage. Instead, you can substitute your typical recipe with Mann’s Broccoli Cole Slaw. This cole slaw includes shredded carrots, broccoli, and red cabbage.