Creative Ways to Eat More Vegetables

Eating vegetables regularly can support heart health, digestion, blood sugar control, and overall energy as we age. If vegetables feel boring, hard to prepare, or difficult to chew, you’re not alone. The good news: there are many easy, tasty ways to add more vegetables without changing your routine too much.

Below are simple, creative ideas to help you enjoy vegetables more often.

1. Make Vegetable-Based Soups

Soups are one of the easiest ways to eat several vegetables at once.

• Blend vegetables like tomatoes, carrots, squash, or broccoli into smooth soups
• Use broth or cream-style soups for extra flavor
• Frozen vegetables work just as well as fresh
• Soup is easy to chew and gentle on digestion

Tip: Make a big batch and freeze single-serving portions.

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2. Swap Pasta for Zucchini or Other Veggie Noodles

Vegetable “noodles” are a softer, lighter option.

• Zucchini, carrots, or sweet potatoes can be spiralized or thinly sliced
• Use with marinara, pesto, or cheese sauce
• Works well for people trying to reduce refined carbs

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3. Add Vegetables to Sauces

You can “hide” vegetables in foods you already enjoy.

• Stir chopped spinach, onions, mushrooms, or peppers into pasta sauce
• Blend cooked carrots or cauliflower into sauces for a smoother texture
• Add vegetables to gravy, chili, or stew

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4. Try Vegetable-Based Pizza or Flatbreads

Vegetables can replace traditional crusts.

• Cauliflower crust or vegetable-based flatbreads
• Top with tomato sauce, cheese, and favorite vegetables
• A familiar food with added nutrition

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5. Blend Vegetables into Smoothies

Smoothies are an easy way to eat vegetables without noticing the taste.

• Add spinach, kale, or zucchini to fruit smoothies
• Blend with yogurt, milk, or a milk alternative
• Vegetables like spinach blend smoothly and have little flavor

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6. Add Vegetables to Casseroles

Casseroles are comforting and customizable.

• Mix vegetables into egg bakes, pasta bakes, or rice dishes
• Replace some starch with vegetables like broccoli, mushrooms, or celery
• Great for leftovers and easy reheating

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7. Make a Vegetable Omelet or Scramble

Eggs pair well with vegetables and are easy to chew.

• Add spinach, onions, tomatoes, peppers, or mushrooms
• Works for breakfast, lunch, or dinner
• Can be softer and easier to digest

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8. Use Lettuce Wraps or Vegetable “Buns”

Vegetables can replace bread in some meals.

• Use lettuce instead of bread for sandwiches
• Try portobello mushrooms or sliced eggplant as buns
• Helps reduce refined carbs while increasing vegetables

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9. Grill or Roast Vegetables

Cooking vegetables brings out natural sweetness.

• Roast vegetables with olive oil and mild seasoning
• Grill peppers, onions, zucchini, or mushrooms
• Softer texture and richer flavor than raw vegetables

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10. Enjoy Vegetable-Forward Burgers

Vegetable burgers can be flavorful and filling.

• Made with beans, vegetables, and grains
• Serve on a bun or lettuce wrap
• Easy to pair with vegetables on the side

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11. Start Small and Build Gradually

You don’t need to change everything at once.

• Add one vegetable to one meal per day
• Choose vegetables you already like
• Frozen and canned vegetables are convenient and nutritious

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Helpful Reminders

• Fresh, frozen, and canned vegetables all count
• Cook vegetables until soft if chewing is difficult
• Season vegetables with herbs, lemon, or mild spices for flavor
• Consistency matters more than perfection

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Medical Disclaimer

This educational material is for informational purposes only and is not intended as medical or nutritional advice. It does not replace guidance from your physician, registered dietitian, or other qualified healthcare provider. Individual nutritional needs may vary based on medical conditions, medications, and personal health history. Always consult your healthcare provider before making significant dietary changes.

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Sources:

• https://www.goodrx.com/well-being/diet-nutrition/how-to-eat-more-vegetables?srsltid=AfmBOoo-1HM0jK9W8ZzU634h7xW9IZmQBSf1WiOQ5Tn1-flbzAyE3cI_
• https://www.healthline.com/nutrition/17-ways-to-eat-more-veggies