Eat more vegetables and do something good for your body. It sounds so simple! And it is. We show you 9 tricks how you can easily eat more healthy greens.
Almost everyone knows that vegetables are very healthy! How healthy, has in March 2014 a Department of Epidemiology study & Public Health at University College London found.
More than 65,000 subjects were followed from 2001 to 2013. And revealed some astonishing findings. For example, people who ate a lot of fruit and vegetables on a regular basis were able to reduce their risk of death by 40%.
Specifically, the risk of developing cancer fell by 25% compared to the vegetable shirkers. In the case of cardiovascular disease, the risk even dropped by a whopping 31% for those who resorted to vegetables and fruit. So, folks: Eat more vegetables! :)
Vegetables in particular provide many important nutrients, minerals, antioxidants and fiber. They are rich in phosphorus and magnesium, for example. Or contain a lot of vitamin C and K, such as the completely underestimated Cauliflower.
Due to this richness in nutrients, vegetables have a considerable healthy effect. For this reason, the scientists of the study recommend including 7 servings of fruits and vegetables in the daily diet.
This sounds a lot at first glance, but it is quite feasible. One serving corresponds to about 80 grams. For all those who are now throwing their hands up in horror: don't worry. Already with 3 servings per day, the health can be significantly improved. :)
It is important to make sure that the fruits and vegetables are fresh. It is best to look for organic quality and local products. These contain no pesticides and many nutrients. By the way, this also applies to frozen foods. So canned pineapples and peaches don't count.
Naturally, fruit is easier to integrate into the daily menu. It is sweet and very tasty. That's why it finds its place in our food more quickly. But here we show you how vegetables can also easily become part of your diet! Because Eat more vegetables is not as complicated as you might think!
Wow. This green vegetable is especially healthy!
Table of contents
Why you should eat vegetables for breakfast
This also works for all sweet tooths! Vegetables fit super into the morning diet. How about a delicious omelet with peppers, tomatoes and green onions? Or a wholemeal bread with cress and cucumber. Or avocado and radishes? :) If it absolutely has to be sweet, just add a second course with a little honey.
That's why you should try new vegetables
Do you always reach for the same vegetables? Then it's time for a little variety! Take a stroll through the weekly market and let yourself be inspired by the variety. You'll be amazed at how different vegetables can be and taste.
Spinach always goes
Eating more vegetables can be simple. Just mix some veggies into your standard repertoire. Fresh (!) spinach is super uncomplicated. It has a mild taste. But is rich in vitamins A, C as well as calcium, iron and magnesium. Just mix a handful of spinach into the curry, like in our "Vegan Curry".
Eat more vegetables: With snacks
Do you also like to nibble during the day? We do too! We love snacks! And they can even be really healthy. We are totally into vegetable chips. Find out how to prepare them here: Make crispy vegetable chips yourself in the oven.
Vary the preparation
Do you get bored with vegetables quickly? Then vary the preparation for a change. Roasting, blanching, grilling, baking - there are really no limits to your fanaticism. Remember to season well. For example, with chili or olive oil and garlic. :)
With vegetables you can even bake. Cauliflower brownies or Sweet potato brownies are a good example.
Makes the vegetables the highlight
Eating more vegetables can be quite simple. Because it doesn't have to be just a side dish. Make it the main attraction instead. Do you know how healthy and versatile cauliflower is? Check it out here: Cauliflower: What this superfood can do will surprise you!
It becomes the main attraction for example in Cauliflower loaf.
Green smoothies provide many nutrients
You find it difficult to eat more vegetables? Then just drink the vegetables. There are endless recipes for green smoothies. You can find out what to look out for here: Avoid these 11 disastrous mistakes as a smoothie beginner.
Dipping vegetables
An absolute highlight at every larger round are vegetable sticks for dipping. Especially in summer it is a refreshing addition to the rest of the menu and a prime appetizer.
My 2 favorite dips are a goat cream cheese dip with chili and the honey mustard dip. All kinds of vegetables go well with it. For example, kohlrabi, cucumber, celery, carrots or even peppers.
This is how the goat cream cheese dip with chili goes:
You stir 100 grams of fresh goat cheese with one cup (125 gram) Crème fraîche Herbs. One chili pepper wash, halve, remove the stems and cut into fine slices. Stir in chili pepper and mix the dip with Salt and Pepper season
How to make the honey mustard dip:
Stirs one cup (125 grams) Crème fraîche with a tablespoon of hot Mustard. Then you give 1 TBSP. Honey Adds and lifts Turmeric as well as Salt and Pepper under. Both recipes are enough for 4 people.
Eat more vegetables: soup
Soups are easily digestible, quickly prepared and true nutrient bombs. For this reason, it is worth it again more often to throw on the blender ;) You can find our favorite recipe here: Vegan autumn soup with pumpkin and potatoes.
Our conclusion
Vegetables are very healthy. In order for us to benefit from its health-promoting effects, it is a must in our diet. And it's not that hard to incorporate vegetables. And can even bring fun and variety. Give it a try. :)
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