If salads aren't your thing, that's OK: There's more than one way to peel a carrot. It might be time to get creative with bulking up your plant intake.
The FDA says adults should consume 2-3 cups of vegetables a day and 1 ½ to 2 cups of fruit. And per a 2022 report from the CDC, most of us are missing the mark. According to the research, only 10 percent of Americans are meeting the fruit recommendations, and 12.3 percent are meeting vegetable recommendations.
Not surprisingly, that vegetable-intake stat is lowest among those with low income, with only 6.8 percent meeting the recommended amounts. Fresh produce can get costly, goes bad quickly, and is not always accessible. To overcome those challenges, nutritionist Emmie Keefe suggests turning to frozen and canned vegetables.
“Frozen and canned vegetables (without added salt or sugar) are fantastic options and nutritionally comparable to fresh and often more affordable,” said Keefe, who has been eating a plant-based diet for more than a decade and shares health advice as Healthy Emmie on YouTube. “They’re picked at peak ripeness and preserved quickly, which locks in nutrients.” Keefe, a weight-loss specialist and holistic health coach, also suggests buying vegetables in bulk when in-season and freezing it yourself.
But once you have your produce, how do you make it more palatable? Here are five ways to get more plants on your plate:
1. Stack your smoothies
“One of the easiest ways [to consume more vegetables] is to add veggies where they don’t disrupt the overall flavor or texture of a dish,” Keefe said. Spinach or riced cauliflower can be added into smoothies without changing the flavor profile. So next time you're blending up a banana strawberry or mango orange smoothie, reach for the veggies, too.
2. Get creative with cauliflower
Riced cauliflower can be added into plain rice and rice dishes for an extra veggie where you otherwise would not have had any. Cauliflower rice has a similar texture to plain rice and does not have a strong flavor. Look for it in your grocer’s freezer section.
3. Substitute spaghetti
Keefe suggests replacing traditional spaghetti with spiralized zucchini. Spiralized zucchini can often be found in the produce section. Alternatively, you can try your hand at spiralizing your own zucchini and other vegetables.
4. Be sneaky with sauces
Have you ever tried adding grated zucchini or carrots into your pasta sauce? Keefe said it's a great way to fortify your sauce with vegetables. Additionally, she said either can be added to oatmeal, as well. And chopped mushrooms can be blended into ground meat for tacos or burgers.
“These small tweaks add up and can make veggies feel like a natural part of your day rather than a separate chore,” Keefe said.
5. Focus on texture and taste
And for those who might not naturally gravitate toward vegetables as dishes in and of themselves, all is not lost. “Start with naturally sweeter vegetables - carrots, bell peppers, cherry tomatoes, or sweet potatoes,” Keefe said. “They’re more likely to please the palate.”
Roasting, she adds, is a “game changer.” “It caramelizes the natural sugars in vegetables and gives a much richer, deeper flavor than steaming or boiling.”
And, of course, don't forget to season: “Pairing veggies with familiar flavors can also help (adding herbs, garlic, lemon juice, or a splash of balsamic vinegar can make a big difference.) Another trick is to focus on texture: Some people hate mushy veggies but love crunch, so raw or air-fried might be more appealing. Start small, mix them into dishes you already enjoy, and build from there without forcing it.”