My five favorite ways to up your veggie intake

My five favorite ways to up your veggie intake

One of my top dietary recommendations for most everyone is to increase your veggie intake. Sometimes patients find it challenging to think of ways to do so (other than the standard salad or side of broccoli). Here are 5 creative ways to add veggies to your diet:

1) Veggie chips: my favorites are kale chips and mushroom chips. You can make your own (just search Google for recipes). If you purchase, try to find brands that do not include inflammatory fats (such as canola or soybean oil).

2) Add a handful of spinach or kale to your smoothie. When my fresh greens are turning, I throw them in the freezer to be added to smoothies.

3) Blended soups are a great way to consume loads of veggies. I often serve them in a mug as a warm, nourishing beverage. I don’t use a recipe. I just throw an onion and whatever veggies I have around (often broccoli, zucchini, and celery) into a pot with some organic veggie broth. Nutritional yeast is a nice “cheesy addition”. Simmer until everything is soft and then blend with an immersion blender.

4) Add oven-roasted veggies to salad greens, or serve on top of pasta or grain dishes, or simply eat as a side dish. Recipe here: https://www.feastingathome.com/sheet-pan-ratatouille-served-3-ways/

5) Swap out your pasta or rice for a vegetable: use riced cauliflower in place of rice, use zucchini noodles or spaggheti squash instead of pasta, use steamed and blended cauliflower instead of mashed potatoes.

Dr. Leat Kuzniar ND
Dr. Leat Kuzniar ND
drkuzniar@njnaturopath.com

Dr. Kuzniar is a board member of the New Jersey Association of Naturopathic Physicians and is also a member of the Gastroenterology Association of Naturopathic Physicians. She currently holds a State of Vermont Naturopathic Physician license (as New Jersey does not yet offer licensing for Naturopathic doctors).