Have you ever thought about how to add new fruits and veggies to your eating plan instead of the typical tomato and broccoli? I tend to eat my favorite fruits and vegetables each day and stop thinking about adding something new to my diet. Eating the same fruits and veggies daily is an easy and quick way to get in a healthy eating rut. If you want to make your eating plan a bit different, try a few ways to add new fruits and veggies to your diet and you will see that there are many things which are much tastier than just steamed broccoli and chef salads.
1. Veggie bake
Making a veggie bake is one of the most creative ways to get children or picky adults to consume more vegetables. To make a veggie bake, take vegetables such as sweet potato, zucchini, yellow squash, eggplant, carrots, and tomatoes, slice them lengthwise into thin strips and layer them in a casserole dish. On top of every layer, place a tiny drizzle of olive oil, tomato sauce, and fresh herbs like basil and oregano. Repeat the layers and topping again. Preheat the oven to 350 degrees and bake for an hour. It’s one of the easiest and healthiest dinners you can make and it’s a wonderful way to add new vegetables to your healthy diet.
2. Parfait
If you want to try new fruit every morning, eating a breakfast parfait is a great way to do it. You can add two or three new fruits in your breakfast parfait every week. When making my breakfast parfait, I love to opt for fun colors that make it more appealing and delicious to eat. You can even switch up the colors every day to surprise your family each morning. I usually layer some fruits with organic Greek yogurt and add seeds, nuts, and sometimes cooked oatmeal to make it more filling. If you don’t like Greek yogurt, you can try coconut yogurt. Do you have picky kids? Parfaits are an amazing kid-like treat that your little ones will certainly enjoy eating for breakfast.
3. Smoothies
If you read my articles, perhaps you know that I’m a huge fan of healthy smoothies and I think they are a fantastic way to add more new fruits and veggies to any healthy eating plan. There are a great variety of smoothies to try, you just need to make sure that your smoothie is really healthy. I suggest adding some yogurt or almond milk, along with half a banana and some ice. You will be astonished at just how delicious and healthy this can be! The best thing about smoothie is that you can add endless veggies to it, even those you don’t like.
4. Sandwich
Have you ever tried using different vegetables on your sandwiches instead of cheeses or meats? I love to make a veggie sandwich out of sweet potato rounds, topped with some carrots, tomatoes, olive oil and chia seeds. You can also use fresh tomato and cucumber on whole grain bread and opt for a spread which is made of stone ground mustard. Get more creative with it and try some new fruit on your sandwich. Although I generally choose veggie sandwiches, I love to make sandwiches with sliced papaya and berries for my family. This week I’m going to try to make veggie based bread from steamed sweet potato slices, my coworker said it’s incredibly tasty. Well, let’s see!
5. Stir-fry
One of my favorite ways to add new veggies to my diet is stir-fry. I often make a delicious dish of rice and various veggies, and add some low sodium sauce with grilled chicken. It’s a winsome way to try new veggies, especially if you have kids. Try to add some onion and garlic to your stir fry, and, if you want, branch out from zucchini and broccoli a bit. You can also go for sliced red bell peppers or eggplant, shredded cabbage or carrots. I recommend using low sodium soy-sauce to season your meal with. Instead of white rice, opt for brown rice or quinoa to make your dish healthier.
6. Juices
Juices are another sneaky way to try new fruits and veggies. I like to choose one new veggie every week to make a tasty juice. My latest new favorite veggies are dandelion greens, Swiss chard, and fennel. They are tasty and they are high in vitamins and minerals that our bodies need. Plus, they are easy to digest and they can improve your complexion. Don’t try too much fruits in your juices because they can increase the glycemic index. Try low sugar limes, lemons, and green apples to add more fruits to your diet.
7. Dips
Dips made from veggies may not seem tasty, but they actually are. My favorite is a sweet butternut squash dip, though I also like dips made from pureed avocados, tomatoes, zucchini and carrots. I usually eat these dips with celery sticks and whole grain bread. You can use spices and herbs to jazz up the flavor and enjoy something new every day. Fruit dips are also great, but I recommend mixing fresh fruits with a bit of yogurt because fruit dips are difficult to get smoother in texture. My favorite fruit dip is made of half banana, half pumpkin and a bit of vanilla. This makes a fabulous topping for yogurt, oatmeal, or muffins.
Now you see that there are many great ways to add more fruits and veggies to your healthy diet. Try a few of these ways and enjoy healthy and delicious meals every day! If you know other ways to add new fruits and veggies to a healthy eating plan, don’t forget to share them with us in the comments section. I’d like to try some new ideas and add them to my list!