tips to eat more vegetables

9 ways to eat more veggies


Easy ways to increase your veggie intake


Gigi loves vegetables! Veggies are delicious and incredible rich in nutrients and antioxidants, which boost your health and help fight off disease. Plus they are beneficial for weight control due to their low calorie content. However, according to research (CBS), 60% of Dutch children don’t eat enough vegetables. Adults are not eating enough either. So, if you’re looking for creative ideas to add more vegetables to your day (including breakfast) you’re in the right place. Here are 9 tips to get more veggies into your diet.



  1. Start your day with veggies

Yes! And it’s easier than you think! For example, make a delicious omelette with mushrooms, chives, cherry tomatoes and spinach. Another tasty breakfast: grill some sliced zucchini, eggplant, tomatoes and peppers for a sandwich.


  1. Make a green smoothie

A delicious pick-me-up for after your breakfast: prepare a tasty healthy smoothie. Don’t get too excited by throwing a whole raw broccoli in it. Start with a banana, some spinach, chia seeds, fresh ginger and celery.


  1. Upgrade your salad or wrap

Super easy to make: a salad of arugula, lentils, pumpkin seeds, radish, onion, avocado and cucumber. Or add some vegetables such as corn, tomatoes, avocado, lettuce and bell peppers in your wrap.


  1. Snacks

Replace unhealthy snacks (that gives you a huge sugar rush) with some vegetables! Perfect veggie snacks are: sliced cucumber, bell peppers, cherry tomatoes and carrots. Aren’t you the biggest fan of raw vegetables? Dip it in a bowl of hummus.


  1. Oven dish

A great recommendation to everyone. Preheat the oven and take the largest heatproof bowl that you have. You can vary endlessly with vegetables in the oven. Tasty vegetables are fennel, parsnip, cherry tomatoes, mushrooms, pumpkin, zucchini and eggplant. Choose your favourite, or try a vegetable that you don’t eat that often.


  1. Turn vegetables into noodles

Flip pasta night on its head and make noodles out of vegetables. Use sweet potatoes, carrots, zucchini, turnips or beets to replace pasta and you’ll be getting loads of nutrients for not a lot of calories. If you don’t have a spiralizer, you can use a vegetable peeler to create long “noodles” with your vegetables. This is also great to do with kids, while teaching them veggies are fun!


  1. Or make rice with it!

Replace your standard rice for cauliflower rice. It’s just as tasty, and yet you get a lot of nutrients (and a lot less carbs).


  1. Pizza crust made of veggies

Swap out your old pizza dough with a pizza crust made from cauliflower! Yes, cauliflower and pizza in the same sentence. It. Is. Good. We promise!


  1. Soup

Research has shown that when people eat soup they tend to eat fewer calories. And a lot more vegetables. Soups are an excellent way to consume multiple servings of vegetables at once. Perfect for when you want to get rid of all the veggies in your fridge.

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