How to Eat More Veg (Without Even Noticing)
We all know we should eat more vegetables. They’re packed with fiber, vitamins, minerals, and antioxidants that help our bodies thrive. But between busy schedules, picky palates, and the pull of comfort foods, getting those daily greens (and reds, oranges, purples…) can feel like a chore. The good news? Eating more veg doesn’t have to mean gnawing on raw broccoli or forcing down bland salads. With a few simple tweaks, you can sneak more plants into your meals—and actually enjoy it.
1. Start Small and Build
One of the easiest ways to up your veg intake is to add just a little bit more to the meals you’re already making. Making spaghetti? Toss in a handful of chopped spinach or shredded carrots into the sauce. Scrambling eggs? Throw in diced peppers, tomatoes, or mushrooms. These small additions add up over time and gradually shift your meals toward being more veg-heavy.
2. Blend ‘Em In
Smoothies are a fantastic vehicle for hidden veg. Toss in a handful of spinach or kale—you won’t even taste it under all that banana and berry goodness. You can also blend steamed cauliflower into mashed potatoes or pasta sauces for a creamy texture without changing the flavor much.
3. Make Veg the Star
Instead of thinking of veggies as a side dish, try making them the centerpiece. Think roasted cauliflower steaks, stuffed bell peppers, or zucchini noodles with pesto. A hearty veggie stir-fry with tofu or beans can be just as satisfying as a meat-based dish—especially when you pack it with bold sauces and spices.
4. Roast for Maximum Flavor
If you’re not a fan of boiled or steamed veg, try roasting. Roasting brings out natural sweetness and adds a delicious charred flavor that makes everything—from Brussels sprouts to carrots—way more appealing. Toss with olive oil, salt, pepper, and your favorite herbs, then roast at 400°F (200°C) until golden and crispy on the edges.
5. Prep Ahead
When you’re hungry and short on time, convenience wins. Keep prepped veggies in your fridge—washed, chopped, and ready to go. You’re much more likely to reach for them if they’re as easy to grab as chips or crackers. Bonus: roasting a big tray of mixed veg at the start of the week gives you a ready-to-go side for almost any meal.
6. Experiment with Sauces and Spices
Let’s face it: plain veggies can be boring. But they don’t have to be. A little soy sauce and garlic can transform green beans. Cumin and paprika turn ordinary roasted carrots into something special. A drizzle of tahini, a squeeze of lemon, or a spoonful of hummus can make raw veg feel indulgent.
Final Thought
Eating more vegetables isn’t about perfection—it’s about consistency. The more you experiment and find what you enjoy, the easier it becomes. Start with what you like, keep it simple, and over time, you might just find yourself craving veggies more than you ever thought possible.