Good Lifestyle

We will leave you in very important informationLess than 10% of Americans consume 2.5 to 3 cups of vegetables recommended per day. It means that there is probablyA good chance that you do not eat enough vegetables in your diet.

We get it, although vegetables are not necessarily the mostexciting Food option around. But they embrace a ton of health benefits, including key vitamins, minerals and antioxidants that your body needs. They also take you longer and support the good health of the intestine (thank you, fiber!), And theyReduce the risk of heart disease and cancer, according toFreshly Research and Development Chef Audrey Sweetwood.

You should actively add vegetables to your daily meal mix - and do it is much easier than you think. It all depends onHow? 'Or' What You eat them.

"Everyone knows that vegetables are good for you, yet so many people do not have the best attitude towards them," says Sweetwood. "When choosing the right vegetables, cook them correctly and find the right recipe to highlight them, it will make all the difference to your vegetable view."

No matter what your favorite veggie can be, your goal should be to incorporate them whenever you eat a meal.

"To increase your consumption and eat better overall, try adding a vegetables to each meal you eat," says Sweetwood. "There is no Veggie that is better for another. I would like to think that" eating rainbow "applies not only to bowling, but also vegetables. A balanced diet consists of Of all the colors of vegetables, because different colors provide different and mineral vitamins. "

As Sweetwood says, "there is a crowd of" Sneaky "and creative to integrate better ingredients for you in the dishes you already enjoy. When thought, vegetables blend well and it will be difficult to notice even that 'They are even there. "

Need help help to determine where to start? Well, Sweetwood has expanded his best tips and tricks so that you can easily add more vegetables to your diet, of course! While you learn healthier habits, be sure to fold your kitchen withThe 7 healthiest foods to eat right now.

But the first things first - which vegetables are the easiest to add to different meals?

"Thanks to their taste" meat "and their texture,mushrooms Get an excellent addition to bulk burgers, meatballs, meat meat, etc., adding additional nutrients, fibers and moisture without sacrificing the flavor, "Sweetwood said". The use of mushrooms reduces calories, greases and sodium while adding nutrients like vitamin D. This adds as wellNotes of Umami flavor give you this self-off in your meals. "

"Courgette has a long list of health benefits. It is rich in vitamin C, potassium and fiber while being low in calories and carbohydrates, "Sweetwood says". Zucchini noodles have become an alternative of extremely popular pasta in recent years, butPeople have been shattering with tasty and sweet zucchini For ages (likezucchini bread and muffins, meatballs and even cookies). "

"kale Contains vitamin A, vitamin C and calcium to name just some of its advantages. It can be cooked and added to all meatballs with soups and sauces such as pesto,mixed in smoothies For the green color and an additional boost of nutrients, "says Sweetwood." You can even roast them in the oven to make crunchyKale Chips as one side instead ofTraditional potato chips or fries. When consuming curly cabbage in a raw format like salad, a tip would be to slice it finely. This will help you break it and make it so difficult to eat. "

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"When roasted and puré,butternut squashCan add cremal sauces and bulk sauces, soups, [and even smoothies, without adding extra grease that cheese will give you, "Sweetwood says. With its bright orange yellow color, it blends beautifully in cheese sauces. Butternut squash is high in beta-carotene (AKA Vitamin A), which supports the immune system and eye health. "

"Cauliflower is versatile and charged with nutrients. It can be roast, boiled and mashed, or even Rice, "says Sweetwood." This makes it easy to add perfectly in everything, potatoes with sauce sauce - moreChou-flower rice is an incredible substitute for rice in burritos, grain bowls, salads, [and] russet. [It is] filled with fiber, vitamin C and a crowd of good functioning services. "

But this is not the only cruciferous veggie that you should have your attention. Yes, we are talking about the cousin green cauliflower, broccoli.

"Broccoli is packed with fiber, iron, vitamin C and D and even protein. You can eat it at once cooked or raw, making it a versatile plant to add to a variety of different types of dishes, "says Sweetwood," you canto roast, steam, bleach or even rice the stem like a low carbohydrate alternative (just like cauliflower rice). "

So, now that you are prepared with a list of vegetables that are easily adaptable to many meals, you are looking for more concrete meal ideas. Do not worry, Sweetwood has been covered there.

"You can easily" Fafiler "vegetables in your meatballs to add a boost of flavor and nutrients. You can cut finely to cut or mix mushrooms, spinach, carrots or even bind them with a little puree of Cauliflower or Butternut squash. My favorite E is a finely chopped spinach that also offers a beautiful color with meatballs, "says Sweetwood.

"A simple hack for packing plants in Mac and cheese consists of mixing the puree squash of the bite in the cheese. It adds a delicious delicious flavor and flavor without adding additional grease and calories," says Sweetwood. "For double vegetables, you can also try a mac and cauliflower cheese, and exchange pasta for cauliflower as a base. Butternut Squash provides a stroke of beta-carotene, vitamin C , magnesium and fiber. You can also experiment with other squash. like Acorn and Delicata! "

"Instead of using single potatoes, opt for a mixture of potatoesand Caulifower puree - you will not even taste the difference! "Sweetwood says." It is a way to reduce carbohydrates without sacrificing the flavor or texture. You can also have the creation and try to mix different vegetables together, such as cauliflower and buttertern squash or soft potatoes and buttertern squash. "

"Think beyond traditional tomatoes and opt for a welcoming version of Veggie Boosted, says Sweetwood." You can mix everything from zucchini and buttertern squash, Kale, beet and cabbage (really all the educated vegetables will do! ) To add more depth and nutrients to your sauce. "

"Instead of eating a portion of regular pasta, make a mix of 1/2 pasta, 1/2 zucchini, slaughter squash or Squash Squash noodles," said Sweetwood. "You can also try mixing regular rice with cabbage rice for 50/50 exchange. If you are running out of time, many grocery stores sell pre-sprayed vegetables or riches in fresh products orfrozen section. "

Now there is really no excuse why you can not get your daily veggie hotfix!