Looking to add more vegetables into your diet? Check out these tips, tricks and recipes for some fresh ideas & inspiration.
Eating vegetables is an essential part of healthy pregnancy. Fruits and veggies are kind of like mother nature's prenatal vitamins, containing high amounts of important nutrients that both you and your growing baby require. Beyond vitamins and minerals, veggies and fruits also have other crucial nutrients like fiber (which helps regular blood sugar levels, encourages a healthy microbiome, and prevents constipation), and antioxidants (that help with cardiovascular health, cell regeneration and immunity). For these reasons and more, it's generally recommended that pregnant people eat at least 5 servings of produce each day. If that sounds like a lot- don't worry, this post is here to help you find ways to incorporate more veggies into your world with less stress!
Tips & tricks to eating more fruits and veggies
If eating five servings of fruits and vegetables each day sounds like a stretch to you, then you're not alone. And it's nothing to feel guilty about either. Sometimes it feels like our societal structure is actively working against us when it comes to eating healthy. With many of folks working full time, caring for family members and growing a human being inside their body there can be little time left to cook and meal prep. Plus, produce can be expensive and it's highly perishable. So put the self-blame aside if you're not eating piles of fresh vegetables every day. Instead, check out this list of 15 unique ideas to help you try to work in some more fruits and vegetables when you can in a low stress way:
1. Get 'em in at breakfast: Adding in a handful of berries to your cereal, some spinach to your scrambled eggs or grated carrots and cucumbers to your bagel is great way to boost your intake.
2. Opt for easy or ready to eat produce: Baby carrots, cucumbers, celery, bell peppers, apples, citrus, frozen berries and pre-washed greens or salad kits can all make getting you veggie in more realistic if your strapped for time.
3. Pre-cut your veggies to have on hand for the week: Having produce at the ready can make eating more appealing and realistic. Kristine's Kitchen has veggie prep down- check out her site here for a ton of tips and tricks to save yourself time and energy: https://kristineskitchenblog.com/how-to-eat-more-vegetables-and-fruits-with-meal-prep/
4. Add fresh or dried herbs to you food: Yes, herbs are vegetables too! Consider buying parsley or cilantro to top your meals with, and don't be shy about adding in extra dried herbs and spices while you cook.
5. Enjoy salsa: this veggie-filled condiment makes a great addition to meals or snacks and can help you meet your nutrient needs! Gypsy Plate has a great post with 30 salsa recipes, including fruit-based options: https://gypsyplate.com/the-best-salsa-recipes/
6. Double down your veggies at dinner or lunchtime: Try adding some cooked veggies in whatever your already having with your meal PLUS adding a side simple side salad too.
7. Revolutionize your salad: Not a salad fan? Sick and tired of the same old salad routine? Try mixing it up with these non-traditional recipe ideas from Brit&Co: https://www.brit.co/living/healthy-eating/salads-for-salad-haters/
8. Consider sea veggies: Packed with nutrients and easy to use, check out this post from One Green Planet for more info on how to buy and use a variety to seaweeds: https://www.onegreenplanet.org/vegan-food/cooking-with-sea-veggies/
9. Have a pickle on the side: Feel good about indulging your pickle craving! Pickles are of course made from cucumbers, and there are numerous other pickled vegetables that you can try at the store (or make yourself) to up you're veggie intake.
10. Pile up your sandwich with extra veggies: Throwing a few extra veggies on your sando can go a long way. Load up with tomatoes, lettuce, spinach, arugula, onions, shredded carrots, cucumbers, pickles, avocado and roasted red peppers!
11. Don't be afraid of frozen or canned fruits and veggies: Frozen spinach, carrots, peas and fruit are all great options to help make your life easier. Canned veg like tomatoes, green beans, corn, artichokes and pumpkin are also tasty choices to stock your pantry with.
12. Make veggie stock: Put your old veggies or leftover vegetable scraps to use by making an easy soup stock. Stocks add both flavor and nutritional value to your homemade soups, stews, sauces and other recipes. You can save up your veggie scraps in a bag in the freezer and then boil them up for 20-30min on a low simmer with a little salt. Or here's a nice post on making stock from Love and Lemons: https://www.loveandlemons.com/how-to-make-vegetable-stock/ .
14. Try a pesto: Usually make with basil, pesto is a spread you can use on pasta, sandwiches, eggs and more to add in some veg. You can also make your own pesto out of almost anything green and leafy, like kale, turnip greens, or even sundried tomatoes. Here's a post from Flavor the Moment with a basic pesto recipe you can use for a variety of greens: https://flavorthemoments.com/how-to-make-pesto-sauce/
15. Try "zoodles": Spiralized zucchini noodles make a great addition to your pasta dish; try mixing them in with your spaghetti noodles in a 1/4- 1/2 ratio- you'll hardly know they are there. Recipe here from Downshiftology: https://downshiftology.com/recipes/how-to-make-and-cook-zucchini-noodles-the-most-popular-methods/#wprm-recipe-container-34423
Affording Fruits & Veggies
For many of us, one of the biggest barriers to eating more fresh foods is cost. Here are a few resources to help you get the most bang for your buck:
Check out this great article from Budget Bytes on buying produce on a budget: https://www.budgetbytes.com/how-to-save-money-on-produce/
Produce buys for under $1 are reviewed in this article from Well And Good: https://www.wellandgood.com/best-cheap-produce-options/
Keep your produce fresh longer with these storage tips from the New York Times and Wire Cutter: https://www.nytimes.com/wirecutter/blog/keep-your-produce-fresh/
California residents, see if you qualify for the CalFresh program here: https://www.getcalfresh.org/
If you live in Humboldt County, the North Coast Growers Association has some great tips and resources: https://www.northcoastgrowersassociation.org/onabudget.html#/
Also for Humboldt County folk, check out Food For People, our local super-star food bank. They often get fresh produce from organic farmers in the community and have daily pantry options: https://foodforpeople.org/need-food
If you're just not a fan of veggies
If the flavor or texture of produce is off-putting for you, consider some of these options:
1. Make a smoothie: Throw a handful of spinach in your daily smoothie, or try one of these tried and true veggie-rich smoothie recipes from the Food Network: https://www.foodnetwork.com/fn-dish/recipes/2020/4/veggie-packed-smoothies-that-actually-taste-good
2. Air Fry Em: If you're not familiar with them, air fryers are magical cooking machines that make everything taste amazing. If you don't already have one, they make a great baby shower gift! Here is a helpful post from Live Eat Learn about how to air fry all things veg: https://www.liveeatlearn.com/how-to-air-fry-any-vegetable/
3. Learn a few tips on how to cook veggies: Aside from air frying, roasting, sautéing and grilling are three other excellent ways to make your vegetables taste great with minimal effort. Check out this great post from A Couple of Cooks with tips, videos and recipes on how to cook up tasty veggies: https://www.acouplecooks.com/how-to-cook-vegetables/
4. Just eat the veggies you do like: If there are even one two veggies you find tolerable, just try adding those in your diet on a regular basis.
5. Hide your veggies: There's no shame is disguising the veggies in your meal to make them more palatable to you. Here's a few of my favorite "hidden vegetable" recipes:
Hidden Veggie Pasta Sauce- With carrots, zucchini, celery and bell peppers. Image and recipe from The Modern Nonna: https://themodernnonna.com/hidden-veggie-pasta-sauce/
Hidden Veggie Chicken Nuggets- With carrots, cauliflower and broccoli (freezer friendly!). Image and recipe from Kingredients: https://kidgredients.com.au/the-tastiest-hidden-veggie-panko-coated-chicken-nuggets-ever/
Hidden Carrot SpaghettiOs- Super easy recipe with carrots and tomatoes. Image and recipe from Morgan Manages Mommyhood: https://www.morganmanagesmommyhood.com/homemade-spaghettios/
Cauliflower Alfredo Sauce- Delicious and healthy way to use cauliflower! Image and recipe from Chocolate Covered Katie: https://chocolatecoveredkatie.com/cauliflower-alfredo-sauce-recipe/
Hidden Veggie Meatloaf- With spinach, zucchini and broccoli. Recipe and image from Sweet and Savory: https://www.sweetandsavoryfood.com/2016/03/healthy-hidden-veggie-meatloaf.html
Hidden Veggie Chili- With carrots, zucchini and tomatoes. Recipe and image from The Cooks Pyjamas: https://thecookspyjamas.com/oven-roasted-chilli-with-hidden-vegetables/
Hidden Veggie Mac & Cheese- With cauliflower and carrots. Recipe & image from What Great Grandma Ate:
Chocolate Beet Cake- iron rich, delicous and healthy chocolate cake! Image and recipe from Taste of Home:
Cauliflower Mashed Potatoes- image and recipe from Fifteen Spatulas:
Hidden Veggie Meatballs- With carrots and herbs (freezer frinedly!). Recipe and image from Squirrels of a Feather: https://www.squirrelsofafeather.com/kid-friendly-vegetable-baked-meatballs/
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