-How to incorporate more vegetables into your everyday meals – even if you don’t actually like them that much…
Actually, we all know it: fruits and vegetables are super healthy and you should eat them regularly.
The DGE, for example, recommends eating according to the “5 a day” rule. This means eating at least 5 servings of fruits and vegetables a day. This corresponds to about 400 grams of vegetables + 250 grams of fruit. However, most of us do not manage to do this in everyday life.
The reason for this is that many people think that fruit and especially vegetables simply do not taste good.
With this article I would like to show you that there is a way for everyone to include vegetables and fruit in their diet – and in such a way that it tastes good to you. Here are some helpful tricks on how to do that. Feel free to comment your best tips below.
Tip 1: Veggie Sticks with Dip
Veggie sticks sound a bit boring at first glance, but they’re not at all if you pimp them with spices and various dips.
In the example on the left, I sprinkled cucumber and celery with paprika powder, salt and pepper, and also added some classic hummus, as well as spicy paprika hummus.
This has the additional advantage that you can also cover your proteins and fats to stay full somewhat longer.
Also great as a dip are various vegetarian bread spreads – or you can try one of our dip recipes.
Tip 2: Green Smoothies
My second tip is super suitable as breakfast or small snack in between. Vegetables are great for “hiding” in green smoothies.
If you mix a smoothie of mango, banana, ginger, basil and cucumber, as in the picture on the right, you won’t even taste the vegetables (the cucumber).
An additional benefit is that the smoothies offer added value for your health due to the many different plant substances – another reason to try them out for breakfast or as a snack.
Tip 3: Top Bread or Rice Cakes with Veggies
My third tip comes fits into the category “dinner”. You can easily top bread or rice cakes with vegetables.
A little tip at this point: I like lentil waffles best. They have much less calories than a slice of bread, but a lot of valuable vegetable protein and are vegan.
In the picture on the left, I’ve spread corn waffles with vegan cream cheese and dip, and then garnished them with cucumbers and pickles.
Tip 4: Nice-Cream
The so-called Nice-Cream is very well known among fitness influencers. This is a kind of sorbet made from frozen fruits, so basically a healthy ice cream.
I have gone one step further at this point and have also integrated vegetables into my recipe.
The cream on the right in the picture contains cucumber, frozen mango and strawberries, and some soy yogurt.
A fresh and light dessert for the summer, which is completely without added sugar.
Tip 5: Veggies for Breakfast
Like probably many of you, I prefer my breakfast to be sweet rather than savory. Nevertheless, integrating vegetables into my breakfast still works.
Grated in a mugcake, for example, you can no longer taste it.
On the left, I baked a mugcake with grated apples and carrots, oatmeal and vegan protein powder in the microwave and topped it with apples, cinnamon, nutmeal and cashews.
Tip 6: Stretch Dinner with Vegetables
One last hack, which I use daily myself, is to stretch every dinner with vegetables.
This saves calories, adds volume to the meal, and provides important nutrients that the body needs.
On the right very you an Asian Noodle Soup dish with broccoli, peppers and beans.
This keeps you super full and warms the body from the inside.
So you see, there are a thousand ways to incorporate more vegetables into your diet and it’s much easier than you thought – just try it out!