Including vegetables in your meals is extremely important.Veggiesare rich in nutrients and antioxidants, which boost your health and help fight off disease.
Additionally, they’re有益于体重管理due to their low calorie content.
世界各地的卫生当局建议成年人消费several servingsof vegetables each day, but this can be difficult for some people.
Some find it inconvenient to eat vegetables, while others are simply unsure how to prepare them in anappetizing way.
We’ll cover some unique ways you can incorporate vegetables into your eating plan, so that you never get sick of eating them.
汤are an excellent way to consume multiple servings of vegetables at once.
You can make veggies the “base” by pureeing them and adding spices, such as in thisbroccoli spinach quinoa soup.
此外，烹饪蔬菜进入肉汤或基于奶油的汤很简单。
甚至添加少量额外的蔬菜,这样as broccoli, to soups is a great way to increase your intake of fiber, vitamins, and minerals.
Here are a few other veggie-based soup recipes for you to try:
- Ribollita
- 厨房水槽汤
- Green papaya fish soup
- 羽衣甘蓝，番茄和白豆汤
- Pho用菠菜和bok choy包装
Another creative way to eat more veggies is by makingpasta-freezucchini lasagna.
Traditional lasagna is a pasta-based dish made by layering lasagna noodles with sauce, cheese, and meat. It’s tasty, but it’s also typically veryhigh in carbs并且没有自动享受蔬菜。
A great way to prepare this delicious dish so that it has a lower carb content and more nutrients is to replace the lasagna noodles with strips of zucchini.
Zucchiniis a rich source of B vitamins and vitamin C, in addition to trace minerals and fiber (
Take your favorite lasagna recipe and replace those noodles with strips of zucchini sliced with a vegetable peeler. Tip: Salt the zucchini, let it sit for 15 minutes, and pat it dry with a paper towel to draw out the extra water.
素食面条很容易制作，以及在您的饮食计划中获得更多蔬菜的好方法。它们也是一种优秀的低碳水化合物替代品，如意大利面。
它们是通过将蔬菜插入螺旋剂中而制成的，该螺旋剂将它们加工成面条状的形状。你也可以：
- shred them
- 用曼陀林切成它们
- just cut them up as you please
您可以使用螺旋剂几乎任何类型的蔬菜。它们通常用于西葫芦，胡萝卜，意大利面壁球和甘薯，所有这些都带有额外的营养。
Once the “noodles” are made, they can be consumed just like pasta and combined with sauces, other vegetables, or meat.
以下是一些素食面条食谱，供您尝试：
Adding extra vegetables to your sauces and dressings is a sneaky way to increase your veggie intake, especially if you have picky kids.
While you’re cooking sauces, such as marinara sauce, simply add some veggies and herbs of your choice to the mix, such as chopped onions, carrots, bell peppers, and leafy greens like spinach.
Pureeing roasted根茎类蔬菜可以用富含阿尔弗雷多的感觉来制作富含酱油。想想胡萝卜，甜土豆，南瓜，turnips,purple yam,beets， 和kohlrabi.
Try makingpestowith roasted beets for the most vibrant dish ever.
Caulifloweris extremely versatile. You canrice it，烤它，把它贴在炖菜中，用丝绸的善良酱，使其变成披萨外壳。
用一个常规的面粉披萨外壳取代cauliflower crustis as easy as combining finely chopped and drained cauliflower with eggs,almond flour， 和some seasonings.
You can then add your own toppings, such as fresh veggies, tomato sauce, and cheese.
A cup (100 grams) of cauliflower contains only about 5 grams of carbs and 26 calories, in addition to lots of fiber, vitamins, minerals, and antioxidants (
Smoothies享用清凉的早餐或小吃。Green smoothies特别是对于在果味包装中覆盖叶状蔬菜的荷叶腺坯料非常受欢迎。
通常，它们通过将水果与冰，牛奶或搅拌机中的水组合来制成。但是，您还可以在不影响味道的情况下添加蔬菜到冰沙。
Fresh, leafy greens are common smoothie additions, such as in这个食谱, which combines kale with blueberries, bananas, and cucumber.
Just 1 loosely packed cup (25 grams) of spinach contains more than a full day’s recommended amount of vitamin K and half of the recommended amount of vitamin A.
The same serving of kale also provides high amounts of vitamin A, vitamin C, and lots of vitamin K (
In addition, frozen zucchini, pumpkin, beets, avocado, and sweet potatoes work well blended into smoothies. Here are some to try:
包括砂锅中的额外蔬菜是增加素食摄入量的有效方法。他们同时加入批量，质地，品味。
Casseroles often combine meats with vegetables, cheese, potatoes, and a grain, such as rice or pasta. As you might expect, traditional casseroles are typically very high in refined carbs and calories.
他们特别常见假期当蔬菜可能不那么受其他菜肴时。
Luckily, you can reduce calories and carbs in your casseroles by replacing the grains with veggies, such as broccoli, mushrooms, celery, or carrots. A更健康的绿豆砂锅特别熟悉和流行。
除了众多维生素和矿物质，还有1杯原料绿豆contains 33 micrograms (mcg) of folate, a necessary B vitamin (
Omelets是一种简单而多功能的方式，可以将蔬菜添加到您的膳食计划中。加上，鸡蛋添加lots of good nutrients， 也。
在锅中用少量的黄油或油煮一些被烘烤的鸡蛋，然后围绕填充物，通常包括奶酪，肉类，蔬菜或三个组合。
任何类型的素食味道都很棒，你可以真正加载它们的营养。菠菜，洋葱，葱，炸豆仁，蘑菇，甜椒和西红柿是常见的补充。以下是一些尝试：
Oats don’t have to be sweet. Savoryoatmealcan add more veggies into your morning.
While it’s great with fresh fruit, raisins, or cinnamon, you can also add in eggs, spices, and lots of veggies.
This recipefor savory oatmeal includes mushrooms and kale for a hearty and warm meal.
We already know kale brings good nutrition, but mushrooms do, too. They are high in protein, vitamin D, and vitamin B12. This makes them an especially great addition to a plant-based eating plan (
Usinglettuce作为包装或某些蔬菜面包代替tortillas and bread is an easy way to eat more veggies.
生菜包裹can be a part of several types of dishes and are often used to make low carb sandwiches and bunless burgers.
Additionally, many types of veggies, such asportobello mushroom caps, sliced sweet potatoes, halved red or yellow peppers, tomato halves, and sliced eggplant make excellent buns.
生菜包裹and veggie buns are an easy way toreduce your calorie intake，一只莴苣叶只包含一个卡路里。精致面包的卡路里高得多（
Here are a few places to start with lettuce wraps and veggie buns:
Veggie kebabs pack lots of flavor onto a party-ready stick.
To make them, place chopped vegetables of your choice on a skewer and cook on a grill or barbecue.
Bell peppers, onions, mushrooms, zucchini, and tomatoes work well for kebabs. Try theseCajun-style shrimp and bell pepper kebabsand layer in all the veggies you want.
Veggie burgers are an easy swap for heavier meat burgers and can be topped with even more vegetables.
Veggie burger patties can be made by combining vegetables with eggs, nuts or nut flours, and seasonings. Sweet potatoes and black beans are also commonly used to make veggie burgers.
Note that not all meat-free burgers are full of veggies. Watch the labels to find some that have veggiesas their main ingredients.
You can take these recipes a step further by wrapping your veggie burger in a lettuce wrap, instead of a bun.
通常，金枪鱼（或鸡或鲑鱼）沙拉是通过混合金枪鱼制成的mayonnaise, but any type of chopped vegetable can be added to increase the flavor and nutrient content.
Onions, carrots, cucumber, spinach, and herbs are common additions.这个地中海金枪鱼沙拉has cucumbers, grape tomatoes, olives, red peppers, artichokes, shallots, and parsley.
Stuffed柿子椒are made by stuffing halved bell peppers with cooked meat, beans, rice, and seasonings, and then baking them in the oven.
If you like them raw and crisp, you can add in layers of cream cheese, sliced chicken or turkey, and seasonings for a cold dish.
甜椒是许多维生素和矿物质的丰富来源，特别是维生素A和C（
You can increase the nutrition content of stuffed bell peppers by including even more extra veggies. Add in some onions, spinach, or船用花椰菜to this意大利式酿辣椒配方.
Guacamole is an avocado-based dip made by mashing ripeavocados和海盐与柠檬或石灰汁，大蒜和其他调味料。但你不必停下来。
A variety of vegetables taste great when incorporated into guacamole. Bell peppers, tomatoes, garlic, and onions are good options. Plus, guacamole makes a delicious topper to salads and baked sweet or white potatoes.
This吉尔鳄梨酱recipe uses the good greens as well as cilantro and salsa verde.
肉饼也可以是更多蔬菜的车辆。它通常是用碎肉和其他成分的组合制成，如鸡蛋，面包屑和西红柿酱。然后将其模塑成面包的形状，这是它所获得的名称。
您可以在肉饼中添加任何类型的切碎的蔬菜，包括洋葱，甜椒，胡萝卜，西葫芦和菠菜等蔬菜。
Additionally, you can make “meatloaf” that’s completely veggie-based, including chickpeas, carrots, onions, and celery. The chickpeas will replace the meat and still feel hearty.
Cauliflower rice通过将食品加工机脉冲到小颗粒中的花椰菜小花制成。然后，您可以使用它生成或煮成常规米饭的替代品。它用作其他食物的基础，炖炖菜和汤。
Cauliflower rice is significantly lower in carbs than regular rice, with only 5 grams of carbs per cup, compared to 53 grams in a cup of白米(
Additionally, cauliflower is particularly high in vitamin C, vitamin K, folate, and potassium (
不要忘记：你也可以“米”其他蔬菜喜欢broccoli, beets, carrots, zucchini, and sweet potatoes.
There are so many ways to add vegetables to everyday food items. Some can sneak right into recipes without a lot of drama (like spinach) and some add color and flavor in ways you’d never expect (like beets and sweet potatoes).
Adding to a dish is great, but sometimes veggies can become the star as your sandwich bun or rice.
提示：如果您不喜欢某种蔬菜，那么您只尝试煮沸，请尝试烘焙。这么多人讨厌煮沸的布鲁塞尔豆芽最终爱烤或sauteed sprouts.
By making veggies a regular part of your eating habits, you’ll significantly increase your intake of fiber, nutrients, and antioxidants.