It's no secret that many Americans don’t eat enough vegetables! The current recommendation is about 3 cups a day for adults. Shockingly, only about 10% of U.S. adults meet this guideline, according to the Centers for Disease Control and Prevention. Registered Dietitian Nutritionist Grace Scarborough offers a quick and easy guide to help you incorporate more vegetables into your diet year-round.
Many things contribute to the shortfall of vegetables in the standard American diet. However, today we will address a common concern I hear as a dietitian: vegetables are boring. Yet, there are countless delightful ways to eat more veggies! It doesn't have to be chicken and broccoli forever. Embracing variety and seasonality can be a game-changer in consistently enjoying more vegetables. So, as we begin to close out summer and welcome fall, let's explore ways to include more vegetables, season by season!
How to Add More Vegetables into Your Diet Year-Round
Fall
Fall vegetables are perfect for roasting! Toss fall classics like brussels sprouts, carrots, and potatoes with oil and your favorite herbs for a deliciously caramelized dish.
Cozy up with comforting casseroles featuring seasonal squash, sweet potatoes, and mushrooms, layered with cheese or creamy sauces for a hearty meal.
Elevate your sandwich game by incorporating roasted veggies like beets or squash, paired with tangy cheeses and flavorful spreads for a satisfying lunch or dinner option.
Experiment with hearty grain salads featuring fall produce like roasted pumpkin, apples, and pecans, tossed with a flavorful vinaigrette or creamy dressing.
Winter
Blend up velvety soups featuring winter staples like butternut squash, carrots, and parsnips, seasoned with warming spices like ginger, cinnamon, and nutmeg for a comforting meal.
Simmer hearty stews loaded with a variety of winter vegetables, beans, and savory broths, perfect for filling you up on a cold night.
Stuff seasonal vegetables like bell peppers or acorn squash with flavorful fillings such as grains, nuts, and dried fruits for a festive and satisfying dish.
Get creative with winter vegetable gratins or pot pies, layering thinly sliced veggies with creamy sauces and crispy toppings.
Spring
Experiment with vibrant pastas using early spring greens like asparagus, peas, and spinach. Bonus points for homemade sauces with extra veggies (such as pestos and red sauces)
Whip up fluffy frittatas filled with spring vegetables such as artichokes, leeks, and fresh herbs. Bonus: they freeze well!
Enjoy a variety of dips such as creamy guacamole, tangy salsa, or smoky baba ganoush, perfect for dipping your favorite veggies (bonus), pita chips, or a mix of both!
Incorporate spring vegetables into grain bowls, stir-fries, or vegetable tarts for a delicious and nutritious meal.
Summer
Try making salads with seasonal items like ripe tomatoes, sweet corn, and crisp bell peppers. By adding a protein and grain (or starchy vegetable) you can turn side salads into a full meal!
Get some extra veggies by blending together fruits like berries and peaches with leafy greens such as kale or spinach for a refreshing smoothie (and you can’t even taste the green).
Fire up the grill and char some summer veggies like zucchini, eggplant, and bell peppers! Charred veggies are perfect for salads, sandwiches, or enjoying on their own as a tasty side dish. Veggie skewers are another fun and nutritious barbecue option!
Takeaway
Eating more vegetables shouldn't feel like a chore! By embracing seasonal dishes, you're more likely to enjoy a variety of vegetables and fruits year-round. Hopefully, you found some inspiration in these ideas. Remember, you don't have to like them all; finding what works for you is key. Adding a dash of creativity might be just what you need to join the 10% of Americans meeting their vegetable goals. How do you incorporate more veggies into your diet? Share your tips below!
Written by Grace Scarborough, RDN, CD
Editor-in-Chief - Snow Personal Training
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