9 Easy Ways to Eat More Vegetables

9 Easy Ways to Eat More Vegetables

Lifestyle | 10th January 2018 | By

We all know we should be eating more fruits and, in particular, more vegetables. With recent research suggesting that we should now be eating up 10 portions of fruits and vegetables a day, it really can seem like a bit of a mammoth challenge to fit them all in – especially if you’re not used to eating many at all! But it can definitely be done.
With this in mind, I thought I’d share my top 9 easy ways to eat more vegetables on a daily basis. These are all tips that I frequently make use of when creating my own meals and are easy, sneaky and best of all, sustainable. If I can do these things, so can you!
Now just before we get onto these easy ways to eat more vegetables, let’s have a quick look at some of the most common vegetables, and what actually counts as a serving size according to the UK government guidelines. FYI: a few scraps of lettuce in your burger don’t count!
You’ll be pleased to know that there’s a nice easy rule of thumb to go by. That is: across the board, an adult sized portion of vegetables is equal to roughly 80g.
Ok, but what does 80g actually look like on the chopping board?

Vegetable Serving Sizes

    • Asparagus = 5 spears
    • Aubergine = 1/3 of an aubergine
    • Bell Pepper = 1/2 a bell pepper
    • Broccoli = 8 florets
    • Brussels Sprouts = 8 sprouts
    • Butternut Squash = 3 heaped tablespoons, diced and cooked
    • Cabbage = 3-4 heaped tablespoons 
    • Carrots = 3 heaped tablespoons (chopped) or 1 medium sized carrot
    • Cauliflower = 8 florets
    • Celery = 1 stick
    • Courgette = 1/2 a large courgette
    • Cucumber = 5cm chunk (1/6th of a ruler size)
    • Kale = 4-5 heaped tablespoons
    • Leek = 1 medium (white portion only)
    • Mixed Lettuce Leaves = 1 cereal bowl
    • Mange Tout = 1 handful (about 22 individual mange tout)
    • Mushrooms = 3-4 tablespoons 
    • Okra = 9 medium okra
    • Onion = 1 medium onion
    • Parsnips = 1 medium
    • Peas (fresh or frozen) = 3 tablespoons
    • Pumpkin (diced and cooked) = 3 tablespoons
    • Radish = 10 radishes
    • Spinach (fresh) = 1 cereal bowl
    • Spring greens (cooked) = 4 heaped tablespoons
    • Swede (diced and cooked) = 3 tablespoons
    • Sweet Potato = 1 medium sized
    • Sweetcorn (canned) = 3 heaped tablespoons
    • Sweetcorn (cob) = 1 cob
    • Tomatoes (cherry or plum) = 7 tomatoes
    • Watercress (fresh) = 1 cereal bowl 
    Now onto the easy ways to eat more vegetables. But first – be sure to approach these tips with an open mind. They may sound strange or unusual now, but with time, integrating them into your routine will begin to feel like second nature.

    9 Easy Ways to Eat More Vegetables

    9 Easy Ways to Eat More Vegetables

    1. Grate some carrot or courgette into porridge for carrot cake oats/zoats.

    Hey! I see you judging. No judging. You can’t taste the vegetables at all, and they add a ton of volume to your oats. This means that you have a bigger portion size without a ton of extra calories. Want to eat more food, without those pesky consequences around your middle? Then this is the tip for you.
    Perfect for… Breakfast

    2. Make vegetables the star of the show.

    On days when I feel like I haven’t eaten enough vegetables and I want something quick and easy to put together, I’ll simply steam or roast a ton of different vegetables. Then I’ll combine them with some beans or lentils, drizzle with some tahini and a bit of hot sauce, and finish off with a sprinkling of nutritional yeast. This is DELICIOUS and a great way to pack in more than half of your daily vegetable count. Alternatively, something like a big, easy vegetable curry would be a great way to sneak in a lot of vegetables. Try my Thai Coconut Curry with Courgetti and Rainbow Veg for starters.
    Perfect for… Lunch

    3. Snack on hummus and veggie sticks.

    This might sound boring, but once you have a colourful plate of sliced veggies in front of you and a big creamy pot of hummus, you won’t be able to stop.
    Perfect for… Snacks

    4. Experiment with a new seasonal vegetable each week.

    Most of us get into a routine of rotating the same few vegetables in our meals, but variety is important. Variety ensures that we are accessing the full spectrum of wonderful vitamins, minerals and antioxidants found in different vegetables. If you’ve never tried pumpkin, why not try it next week? Not only will you be supporting your nutritional status by creating variety in your diet, you’ll also prevent meal times from becoming boring.
    Perfect for… Lunch or dinner

    5. Pop some frozen spinach, lettuce and cucumber into your usual fruit smoothie.

    You can start off small to begin with so as not to bring about a drastic shock to your tastebuds. From here, you can gradually build up the ratio of vegetables to fruit as you get used to the change in flavour.
    Perfect for… Snacks

    6. Make a low sugar compote to top your porridge.

    Ok, now I’m cheating a little here as this tip relates to fruit and not vegetables. Simply grab some apples or berries (fresh or frozen) and stew in a couple of tablespoons of water and a dash of maple syrup. Once the compote is reduced down, you can either eat it as is, or stir through some chia seeds to make into a healthy jam. Yum!
    Perfect for… Breakfast

    7. Swap out grains for vegetables.

    Mix up your meals by swapping out your favourite pasta for a spiralised vegetable, like butternut squash or courgette. Swap regular rice for cauliflower rice. Let’s be honest: these are no substitute for the real thing – and you most certainly don’t need to give them up completely! Just try reducing them in favour of some veggies every so often, or mixing half of the original and half of the substitute together, e.g. half courgetti (spiralised courgette) and half wholewheat, brown rice or buckwheat spaghetti.
    Perfect for… Lunch or dinner

    8. Make a veggie pizza base.

    Did you know that you can make a pizza base from broccoli or cauliflower? Depending on the recipe you use, such bases can vary in their similarity to the “real thing”. Either way, they’re a great way to get creative and try something a bit different. If you haven’t tried veggie pizza bases yet, you’re missing out.
    Perfect for… Dinner

    9. Make a stir fry.

    Stir fries are a fantastic way of sneaking lots of vegetables into one meal and experimenting with vegetables you may not have otherwise thought to put together. They are also a great way to use up vegetables nearing their use by date. Just be mindful to not over fry, and always use a high smoke point oil, like coconut oil or avocado oil.
    Perfect for… Dinner
    And there you have it: 9 easy ways to eat more vegetables. I hope some of these have peaked your interest and given you some new ideas. Getting all of your vegetables in can be boring and difficult, but as I have hopefully demonstrated – it doesn’t have to be. One of the most wonderful things I have discovered about vegetables is that, if used creatively, they can make the most stunning and interesting dish all on their own. So go on – get creating! 🙂

    Do you have any sneaky and easy ways to eat more vegetables?

    1 Comment

    1. Paul

      11th January 2018 at 11:13 am

      Great post Molly! Inspiring me to eat more veg, the information on ‘a serving’ is useful information. Something I love doing roasting what ever veg I happen to have in the fridge. I like roasting things that I haven’t roasted before. It’s really straight easy to do as you prepare and pop them in the oven and set a timer to take them out. We then have them for dinner and lunch the following day.


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