We all know that organic vegetables are immensely important for us. But how to eat vegetables if you hate them? How to make your kids eat healthy vegetables? If you are in the same boat, here are 9 best ways on how to eat vegetables when you hate them!

How to incorporate vegetables in diet? Indeed, finding ways to incorporate more vegetables into your diet can sometimes feel like a challenge, especially when faced with busy schedules or when you are picky eaters. While picky eating, particularly regarding vegetables, is often associated with children, it’s surprising to learn that many adults also struggle to consume an adequate amount of veggies. 

According to the statistic approximately only 10% of adults meet the recommended daily intake of vegetables. Including vegetables in the diet is essential for maintaining a healthy lifestyle. Vegetables are packed with essential nutrients, vitamins, and minerals that are beneficial for our overall well-being. Many people need help finding ways to incorporate vegetables into their meals regularly. 

However, fulfilling your daily vegetable requirement doesn’t necessarily mean forcing down raw veggies every day. Instead, integrating vegetables into meals alongside your favorite foods or incorporating flavorful herbs and spices during cooking can significantly enhance their appeal.

How to eat vegetables when you hate them!

So, let us help you explore some creative and delicious ways to add more vegetables to your diet and reap the numerous health benefits they provide.

Add Veges to Breakfast 

One simple way to sneak more vegetables into your diet is by incorporating them into your breakfast routine. Try adding sauteed spinach, mushrooms, bell peppers, or tomatoes to your morning omelet or scramble. 

how to eat vegetables if you hate them

You can also blend leafy greens like spinach or kale into your morning smoothie for an added nutrient boost without compromising on taste. Another option is to top your favorite whole grain toast or avocado toast with sliced cucumbers, cherry tomatoes, or avocado for a refreshing and satisfying start to your day. One more way is to add them in the omelet you eat. 

By including vegetables in your breakfast, you set a healthy tone for the rest of the day and increase your overall vegetable intake effortlessly.

Snack Them Raw

Snacking on raw vegetables is a convenient and nutritious way to increase your daily intake. Keep pre-cut vegetables like carrot sticks, celery, cucumber slices, bell pepper strips, or cherry tomatoes in the fridge for quick and easy snacking. 

how to eat vegetables if you hate them

Moreover, you can also try pairing them with hummus, guacamole, or Greek yogurt dip for added flavor and protein. You can also create veggie-packed snack packs by combining a variety of raw vegetables with nuts, seeds, and dried fruits for a satisfying and balanced snack on the go. 

Raw vegetables are rich in vitamins, minerals, and fiber, making them an excellent choice for boosting your vegetable consumption and supporting overall health.

Throw Them on the BBQ 

Throwing vegetables on the barbecue is a fantastic way to add flavor and variety to your meals while increasing your vegetable intake. Slice vegetables like bell peppers, zucchini, eggplant, mushrooms, onions, and asparagus into thick slices or chunks. Brush them lightly with olive oil and sprinkle with your favorite seasonings such as garlic powder, paprika, or Italian herbs. Grill the vegetables over medium-high heat until they are tender and slightly charred, usually about 5-10 minutes depending on the vegetable. 

how to eat vegetables if you hate them

Grilling adds a smoky flavor and caramelizes the natural sugars in the vegetables, making them delicious and irresistible. Serve them as a side dish alongside grilled meats or fish, or chop them up and toss them with cooked pasta or quinoa for a flavorful and nutritious barbecue-inspired salad.

Add Them to Curries

Adding vegetables to curries is a wonderful way to create delicious and nutritious meals. Start by choosing your favorite veggies like carrots, potatoes, and peas. Saute onions, garlic, and ginger in a pot, then add curry spices for a burst of flavor. Mix in the chopped vegetables and let them simmer in coconut milk or tomatoes until tender. 

how to eat vegetables if you hate them

Don’t forget to season to taste with salt, pepper, and a squeeze of lime or lemon juice. Serve your colorful curry over rice or with naan bread for a satisfying meal that’s packed with goodness

Blend Veges in Smoothies 

Blending vegetables into smoothies is a fantastic way to sneak in extra nutrients without sacrificing taste. Start by selecting your favorite leafy greens like spinach or kale, and add them to your blender along with other vegetables such as carrots, cucumbers, or beets. Next, toss in some fruits like bananas, berries, or mangoes for sweetness and flavor. You can also add a scoop of protein powder or Greek yogurt for an extra protein boost. Finally, pour in your choice of liquid such as water, coconut water, or almond milk, and blend until smooth and creamy. 

how to eat vegetables if you hate them

In this way you can enjoy your vegetable-packed smoothie as a refreshing and nutritious snack or meal replacement, knowing that you are nourishing your body with a rainbow of vitamins and minerals.

Shred on Different Dishes 

Shredding vegetables and incorporating them into various dishes is a versatile and delicious way to increase your vegetable intake. Consider shredding vegetables like carrots, zucchini, or cabbage to add texture, flavor, and nutrients to your meals. 

For example, you can shred carrots and add them to salads for a crunchy and colorful addition. Zucchini can be shredded and mixed into meatballs or burgers to add moisture and nutrients. Shredded cabbage can be used to make coleslaw or added to tacos for a refreshing crunch.

Additionally, you can shred vegetables like potatoes or sweet potatoes to make hash browns or rosti for a tasty breakfast or brunch option. Shredded vegetables can also be incorporated into stir-fries, soups, or frittatas for a nutritious and satisfying meal.

Experiment with different vegetables and dishes to discover new and creative ways to incorporate shredded vegetables into your diet, making it easy to enjoy the health benefits of a variety of vegetables every day.

Add Vegetables to Your Favorite Dishes 

Adding vegetables to your favorite dishes is an excellent way to enhance both the flavor and nutritional value of your meals. Whether you are cooking pasta, stir-fries, casseroles, or soups, there are countless opportunities to incorporate vegetables.

For pasta dishes, consider adding diced bell peppers, mushrooms, spinach, or cherry tomatoes to your sauce for extra color and texture. In stir-fries, load up on veggies like broccoli, snap peas, carrots, and bell peppers for a nutritious and satisfying meal. 

In casseroles, mix in vegetables like diced zucchini, eggplant, or cauliflower to add bulk and nutrients without compromising flavor. Soups are perfect for incorporating a variety of vegetables such as carrots, celery, onions, and potatoes to create a hearty and comforting meal.

You can also sneak vegetables into dishes like meatloaf, burgers, and meatballs by finely chopping or grating them and mixing them into the meat mixture.

No matter what your favorite dishes are, there is always room to add more vegetables. Not only do they contribute to the overall taste and texture of the dish, but they also provide essential vitamins, minerals, and fiber to support your health and well-being.

Add Vegetables to Sandwiches and Wraps 

Adding vegetables to sandwiches or wraps is a simple and tasty way to boost their nutritional value and add vibrant flavors and textures. Start by choosing your favorite vegetables such as lettuce, tomatoes, cucumbers, bell peppers, onions, and avocado. Slice or shred them thinly to ensure they are easy to bite into and won’t overpower the other ingredients.

Layer your vegetables onto your sandwich or wrap along with your choice of protein. You can also add cheese, spreads like pesto or mustard, and fresh herbs to enhance the flavor profile.

For an extra crunch, consider adding sprouts or shredded cabbage. If you are feeling adventurous, you can even pickle some vegetables like carrots or radishes to add a tangy kick.

Once your sandwich or wrap is assembled, enjoy it as a satisfying and nutritious meal that is packed with colorful vegetables and bursting with flavor. 

Blend in Sauces 

Blending vegetables into sauces is a clever way to infuse them with added nutrition and flavor and without making them obvious. Whether you are making pasta sauce, curry sauce, or marinara sauce, adding vegetables can enhance both the taste and texture.

Start by selecting your favorite vegetables such as tomatoes, bell peppers, carrots, onions, or garlic. Chop them into smaller pieces to facilitate blending. In a blender or food processor, combine the vegetables with other ingredients like herbs, spices, and broth or water. Blend until smooth and creamy.

For pasta sauce, consider blending tomatoes, bell peppers, onions, and garlic with Italian herbs like basil and oregano for a rich and flavorful marinara sauce. If you are making curry sauce, blend onions, tomatoes, ginger, garlic, and spices like cumin, coriander, and turmeric for a fragrant and aromatic base.

Once your sauce is blended, you can use it as a topping for pasta, rice, or vegetables, or as a base for soups, stews, or casseroles. In this way you can sneak in extra nutrients and add depth of flavor to your favorite dishes, making them both delicious and nutritious.

 So don’t be afraid to get creative and experiment with different vegetables in your cooking!

Try out the organic fruits and vegetables from Qurban Agro Farms!