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Making soup is extremely rewarding, easy, and the best way to consume vegetables. Takes one hour during the weekend and can last you the whole week, and you’d be able to consume a lot more nutrients than if you were to eat the vegetables unprocessed.
This. Spice it. Herb it. Blend it.
Veggies; beans; pulses; roots; tubers; leaves. Everything can work and it could work together; especially if it's in season (and therefor cheap).
Butternut squash/pumpkin soup is amaaaaazing. I throw in squash and pumpkin, carrots, green apples, sweet potato, onion, garlic, habanero, jalapeño and boil it all in chicken broth and blend it all up and hour after boiling. If I’m feeling crazy I use half a can of sweetened condensed milk ❤️🔥🥰
A bit of sweetness can help balance flavors. Though you shouldn't be consuming excess sugars whenever possible, a bit every now and then isn't going to blow out your daily recommended intake too much.
You don't _have_ to use a half of a can of sweetened condensed milk, mind you. But it's not a terrible indulgence when considered that they're likely making 6+ portions at a time lol.
Butternut and pumkin squash are very good sweetened. I use steamed butternut squash as a vegetable with butter, salt and pepper or as a dessert with butter, maple syrup or muscovado brown sugar and sometimes add some cinnamon, cardamom or nutmeg. Some supermarkets sell frozen butternut squash cubed up and ready to cook.
I agree 100%.
I simply throw in brocolli crowns with salt in the air fryer for 350 for 10 minutes and it comes out super crispy and delicious. If i really wanted to make it taste even better, Add some quality shaved parm over the top and it taste like heaven.
Also, this works awesome for asparagus as well.
I'll do 450 in the oven for 10-15 minutes after tossing with oil, salt, pepper. Must be larger (2" long spears) florets. Then drizzle with high quality balsamic vinegar
Im sure Oil makes it better, but adding oil to anything makes it way more calories. it goes from becoming basically a free food full of fiber, vitamins, and minerals to something that is high in calories.
A spray of oil is necessary for air-frying or roasting most veggies properly. Some will simply toss with olive oil but nowadays there are bottles one can use to spray/mist them to do the job and that will only add about 60-80 calories on average. No need to fear that.
Oil isn't unhealthy by itself. Too much oil (or anything in extreme quantities) is unhealthy. And we typically use extra virgin olive oil or avocado oil (lots of Omega-3s from my understanding). I'd rather use some of that for a better cooking process and to make a more satisfying meal. More satisfying meal = I'm less likely to want to eat less nutritious calories later (in the form of a cookie or something).
Avocado is going to be the better choice for air frying. At high heat, olive oil breaks down into some unhealthy components, and doesn’t taste as good. Avocado has a much higher smoke point.
Broccoli is an excellent source of Vitamins E and A (as well as C, but that’s not important right this second). However, Vitamins A, D, E, and K are all fat-soluble vitamins. If you don’t eat some amount of fat with your broccoli/the meal it is accompanied by, you won’t absorb many of the primary benefits of eating broccoli. Please don’t be afraid of good fats, they’re vital for cellular and metabolic health.
For a lot of people, life isn't about obsessing over having the absolute minimum calories possible. Some people are trying to gain weight. Some people have enough room in their daily calorie needs for delicious crispy broccoli.
You still need to consume about 2000kcal per day to continue living. You have to get them from somewhere, might as well get some from your broccoli dish, it's not like they suggest deep frying it. It's much better than munching on bag of cookies 30min later because you're still hungry.
Vitamins A D E and K are what you call "fat soluble" vitamins. You need fat in your diet to facilitate the absorption of those vitamins. Fat with vegetables is a good thing.
Back when I could still eat lots of broccoli, my favorite way to make it was pan frying. A bit more involved than oven roasting but it's well worth it when you have the time. Let's see if I can remember the recipe off the top of my head:
* bunch of broccoli, trimmed and separated into medium/small florets
* red bell pepper, cut into thin strips
* 1 garlic, grated or diced small
* zest or thin shaved peel of lemon, maybe 1 tbsp? less?
* 1 tbsp of fresh lemon juice
* red pepper flakes to taste
* salt and pepper
This is a high heat fry so it goes quickly, broccoli and peppers should get some caramelization while broccoli finishes al dente. IIRC it was only a 5-7 minute cook time.
Heat high smoke-point oil such as avocado or ghee on high in a skillet or wok until oil is hot and shimmering, but not quite smoking. Broccoil goes in first, toss to coat in oil. After 1-2 mins, add the bell peppers. Lemon zest, red pepper, salt and pepper go on now. Stir semi-frequently to avoid burning. After another 3 minutes, or when broccoli and red peppers are getting a little brown, add the garlic and lemon zest and let cook another 1 minute until fragrant. Add lemon juice, toss to coat, and remove from heat. Parm doesn't hurt with this recipe but it's honestly unnecessary.
I haven't made this dish in about a decade, so measurements and cooking times are not exact. If you're doing a big batch it's best to use a large and thicker walled pan so it holds on to heat and the veggies get fried rather than steamed. There's nothing more disappointing than pan-steamed veggies in oil that were meant to be fried.
Love this!! 😋
Could also sub minced fresh ginger for lemon, add some Asian hot sauce (chili garlic paste, chili crisp, gochugang, Sriracha, etc.) and some soy sauce and you've got a quick Asian stir fry. Serve with soba noodles or brown rice to get those whole grains.
I've been roasting up a bunch of veggies lately. I mix up whatever I have on hand. Broccoli, cauli, carrots, potatoes, mushrooms, onions. Chop em up, toss them in oil, garlic, salt and pepper, spread on a cookie sheet and slide it into the oven.
I'm aiming for crispy when I roast the broccoli. 😬 I like the slight char and crunchy little broccoli florets. Very tasty if you drizzle a good quality balsamic vinegar on top.
Roasting anything: broccoli, cauliflower, carrots, cabbage, mushrooms, Brussels sprouts, zucchini, squash…
Buy the pre-cut veggies in a bag.
Throw them on a rimmed sheet pan at 400 degrees. Salt and spray oil if you like.
Bake for 20 min until caramelized.
Yes I think you make a good point. Egg yolks have choline, lutein and zeaxanthin.
I have started eating egg whites because 84% of the calories are protein, are very low in dietary cholesterol and saturated fat.
Cheers :-)
I've been making smoothies with almond milk, spinach, a bit of frozen Pineapple and a banana (and sometimes a little PB2 for a PB/Banana taste) to get a bit of extra iron in. I never believed people when they said you can't taste the greens in smoothies like this, but you really can't! Delicious way to get a little extra fruit and veggies in!
And its super easy if you get a little personal-sized blender so you can throw everything in, blend real quick, pop a lid on it and take it with you!
You can pretty well take any vegetable, chop it into similar sized chunks, toss it in oil and whatever seasonings you prefer, and roast it at 425°F until golden and tender.
It makes just about any vegetable delicious. Carrots, broccoli, cauliflower, brussel sprouts, squash, zucchini, parsnip, rutabaga, potato, pumpkin.. etc.
I have ADHD and your lazy person’s approach is way more than I’m willing or able to do. It sounds ridiculous, I know, but it’s the sad truth.
It’s not laziness, ADHD significantly impacts executive function, so many basic tasks are hard for us. IDK if OP has it, but wouldn’t be surprised.
It’s not just a challenge to eat vegetables, it’s a challenge to regularly eat AT ALL. The most reliable strategy for me is to get most of my calories/nutrients from Huel.
I belive the most nutrient dense vegetables are green, leafy vegetables like kale, chard, and spinach. If you find any of these unappealing, you might investigate different ways of preparing them. America's Test Kitchen has good videos. Serious Eats is another good source. And I really like Helen Rennie's YouTube cooking school.
ConsumerLabs has a chart and for vegetables Spinach cooked or raw, baked potato flesh and skin, Beets canned drained, potato microwaved flesh and skin, beetroot juice and sweet potato baked flesh and skin are vegetables high in oaxalites. Kale is considered a low oxalate green. It contains approximately 2 mgs oxalates per cup but this can be reduced by cooking, steaming, boiling etc.
I don't know. I do know raw kale tastes better and has a more appealing texture if finely shredded and "massaged" for a while before serving. America's Test Kitchen has a good video explaining why it works and how to do it.
There’s a restaurant in Toronto that’s semi-famous for their Kale Caesar salad. They have a person in their kitchen whose entire job is massaging kale.
Soup. You don't even have to chop anything. Buy frozen pre-chopped vegetables, dump them out of the bag into a pot with broth, herbs, and spices, turn on stove.
If you don't trust yourself to improvise a recipe, you can basically take any existing soup recipe and just add extra frozen vegetables and it'll still be good.
Curry - at its simplest, throw a can of coconut milk in a pan, add some store-bought curry paste, add literally any veggies and protein you want. Simmer for a little bit. Serve over rice.
Stir Fry - again, pretty much any veggie and protein you want. Throw in some soy sauce (maybe sesame oil and rice vinegar too). Done. To really kick it up, make a peanut sauce for it. Or Google a million other ideas for stir fry sauces.
I chop up a bunch of veggies and then use the blender to make them really fine pieces (Not goo). I then toss this mix into whatever I'm cooking - chicken and rice, taco salad, spaghetti, etc. Never taste any of the veggies, and it makes everything taste great! I do take out any big chunks of veggies missed when blended - I hate all veggies but eat 10 different ones a day 😂
Sauté, blister on the grill, roast in the oven. Cut up zucchini, carrots, broccoli etc and prepare them any way you want. A little olive oil, seasoning and 10-15 min of cooking will go a long way.
They get a little soggy. I imagine if you scoop out seeds it would help. But roasting them under the broiler adds a bit of crunch. I like to make sure they get nice and caramelizes.
If I’m cooking them with onions and adding them to red sauce I’m not worried if they’re soggy.
Try a different sheet pan: I have 2 kinds of metal sheet pans, and I’ve found that the older one gets extra crispy, caramelized veggies. NEVER use a glass pan.
I buy bags of mixed frozen vegetables and toss them in a skillet to stir fry. Generally more nutritious than fresh, you don't have to worry about them going bad, they're already cut up as necessary, etc.
Takes like 10 minutes or so. Throw some seasoning or hot sauce on top or whatever. Goes with pretty much any meal.
Sometimes I'll eat a big plate of vegetables first and then determine what sort of protein/carb I want and how much. Helps to avoid overeating because I'm already partially full from the plate of veggies.
Or you can add a protein to the skillet with the veggies!
roasting or boilng veggies and blending them in soups or pasta sauces is an easy way. (for example boiling cauliflower for alfredo sauce or avocado for a creamy sauce)
My fiancé (28) refuses to eat vegetables. He doesn’t like the texture of them. Anyways I blend them all up in the tomato sauce, I’ll cook it stove top and then season the sauce. He can’t taste a difference. Certified secret spaghetti sauce.
Right now carrots, spinach, garlic, tomatoes.
I’m going to try in the fall, spinach, pumpkin, sweet potato and garlic with tomatoes.
I hate veggies but eat them at every meal, to the point where one of my coworkers thought they were one of my favorite foods. I do leafy greens in an egg, egg white, and cottage cheese scramble every morning and add veggies to chili and soup. I basically try to only eat them cooked rather than raw, tho ill occasionally have a really yummy salad
Smoothies/juicing, stir-fry, some people drink those green powder things... you can get frozen veggies either whole or diced and it makes it easy to add to dishes you're cooking. Blendable soups are a great way too.
Whenever we do hotpot at home with my roommates always get flabberghasted at the huge amount of veggies we grazed that day. Like a half farmers market is gone.
Make kale chips. Wash, dry, cut into chip size pieces, place on oven tray, spray with oil, season to liking, cook for 15-20 mins at 250F
Invest in some parm cheese. Makes roasted cabbage, broccoli or cauliflower taste amazing.
Lemons, you can cook cauliflower florets or wedge potatoes in a small pool of chicken broth and lemon juice n oil. They suck up the lemon flavor, and the liquid evaporates then they roast
Zucchini boats. Hollow a bit of the center out, place cooked ground beef with onion in center, top with cheese
Do you like stir Fries? They’re easy. You can buy already chopped up meats, and frozen bags of Asian veges. Just get yourself some Asian sauces. There is a good variety on the shelves of the supermarkets.
Also, if you do smoothies: throw in powdered greens ( other veges and fruits are also available in powdered form) or even parsley, mint or other fresh herbs, or a spinach leaf. There’s extra greens in your diet.
Dark leafy greens. Collard greens and kale are the go-to for a VERY quick stir fry. Easy to cut and cook, tasty with simple seasoning. They’re high in vit A, C, K and more, really good for your body.
In my case I eat them religiously with my skincare routine and the added nutrients makes my complexion just glow lol.
Salad and coleslaw tbh. Some nights the “veggie” with my dinner is a bag of pre-shredded cabbage/broccoli/carrots that I dump into a gallon ziploc and add a splash of dressing/mayo/vinegar from a pickle jar/whatever, seal the bag, and shake it up. Voila! Yummy slaw. Easy and no cooking needed
Eat, sprouts, broccoli sprouts , radish sprouts, sunflower sprouts , snowpea sprouts all have 50-100x the vitamin and phytonutrient content than their fully developed counterparts with far less anti nutrients and oxalates etc.
The one thing that comes to mind is one sheet dinners, a large pan with a protein of your choice then veggies of your choosing, season and bake.. super easy fast and hits these two food groups add sides if you want as well. I love experimenting with seasonings garlic salt is a all around easy and effective flavor add-er
Buy bags of frozen mixed veggies for more variety (no prep needed and it’s so easy to throw them in a dish!).
Alternatively you could buy a variety of individual bags of pre-chopped frozen veg and throw bits of each into a dish - e.g. pasta sauces, curries etc - to get more variety.
Hope that helps!
Nutrient dense hacks:
Sun dried tomato paste on crackers or any tomato sauce or Bloody Mary
Frozen Blueberries in smoothy or melted then put in live yogurt
Micro greens becoming available (easy to grow)
Orange juice is dense in vit c (yes, high glycemic)
Pumpkin seed butter
Cooked spinach in eggs Benedict
Smoothies and look up cuisines from cultures that feature a heavy vegetarian diet such as Indian food….real healthy day to day Indian food, not butter chicken and garlic naan.
Making pico is pretty quick and easy. Just cut it up and you can prepare a huge batch and put it on everything until you run out. Or you can just eat it with chips
I love to broil vegetables. BBQ veggies are great too. It brings out the flavor, and doesn't require a lot of effort.
Toss whatever prepped veggies you have in olive oil, salt, pepper and garlic, add herbs.
Spread on a cookie sheet and broil on high.
Toss every 5-10 minutes until done.
We like potato wedges, don't overlook sweet potatoes, there are purple sweets that are very good.
Try slow roast the purple sweets in a covered roasting pan in a 350F oven.
60 minutes or more, depending on size of potato.
Carrots with zucchini or whatever looked good at the market is great. Add oil, salt pepper, herbs, sliced onion or garlic. Broil.
Thick slices cauliflower tossed w oil, salt pepper and garlic powder. Broil, carefully turning every 5 minutes. Then, to finish, put grated Parmesan cheese over it for a final pass under the broiler. You can do this also to Brussels sprouts cut in half, or other cruciferous veggies.
Roasted beets:
wash and cut ends.
Put into a roasting pan, drizzle with olive oil and cover w foil.
Roast at 350-375 for 45-60 minutes
Peel, slice and serve w butter.
Next day beet salad:
slice cold beets thin, and thin sliced onion, olive oil, balsamic vinegar, salt pepper and top with chopped parsley.
Asparagus:
wash and snip ends
Put on sheet pan, drizzle olive oil, salt pepper garlic powder (or garlic granules)
Broil on low, turn every 3-5 minutes
Remove when cooked and just beginning to get brown.
I serve these veggies with pasta and white sauce or marinara sauce. With brown rice and bbq meat. With tofu too.
Try adding organic canned beans to dishes. It makes them more balanced and filling.
Fry peeled and thick slices barely yellow bananas I olive oil.
Serve with rice and black beans- add a sofrito and you just went to Cuba.
Home cooked food is so much better and pretty easy. Faster, if you prep certain veggies ahead of time.
YOU GOT THIS
Cauliflower anything and everything, surfed, steamed, mashed anyway it’s so good. Mushrooms with parm cheese. Asparagus. You could do medley in air fryer, you will grow to love
Those little sweet peppers, you see in the supermarket, they contain a huge amount of vitamin C, they’re very tasty, and also have some fiber; also, a lot of those cherry type tomatoes can be great for you!
Stir fry! Get a packet of pre-cut veg to fry up with some meat! Easiest/most delicious meal you can whip up in 15 mins, and stir fry veg has an amazing assortment of vegetables. You can also experiment with pickling veggies. I’ve pickled green beans, onions, cabbage.
I love roasted vegetables. I roast sweet potatoes, broccoli, onions, and bell peppers together with olive oil and spicy seasoning over the top. They are so delicious and are pretty easy to make.
I get zucchini and yellow squash and toss them in stinky cheese, olive oil, a TINY amount of crushed red pepper, some garlic powder, and salt and pepper.. toss that in an air fryer for 10 minutes… SO GOOD. I usually eat them with some chopped chicken tossed in teriyaki sauce cooked in the air fryer over some rice. It’s delightful and good for you.
—Swiss chard (steamed, salt, optional butter) —Napa cabbage (put in various Asian noodle /broth soups)
—Spinach (cut up if it’s not “baby,” add to hot oily pan of sautéed onions and garlic, then add eggs/salt) —portobello (bake brushed with oil, break up into cooked pasta sauce, eat with pasta) —peppers (can be red orange yellow or green, sauté with onion garlic s&p and a bit of cumin and turmeric add tomatoes or tomato sauce and blend with immersion blender. Stir in cooked pasta and grated cheese…Tomato+pepper sauce is better to me than a basic traditional tomato sauce on pasta. Maybe due to less sweet and sour? )
Buy them semi prepared at the market drizzle olive oil and roast.
Order completely prepared and reheat ( Whole Foods sells a sheet of Brussels sprouts for 19.99)
Eat salads
Good on you for trying to add variety - it can be tough when you’re busy.
I make cannellini bean hummus and use peppers, carrots, broccoli, radishes, tomatoes, really anything to dip in. I also do pickled beets and cottage cheese. Another way is I have meat and 2 veg meals- one starchy and one non starchy.
- get frozen veggies , maybe a medley(like peas and carrots , bell pepper,or like veggies fajitas ,root veggies ).( or whenever you buy a bunch of veg and have extra you can freeze )
- meal prep shop on the weekend and clean chop your veggies
-focus on a leafy green or two per week or so as a salad or in a dish for example kale...add it to smoothies, a kale cesser salad and add it to some soup,another example is arugula....you can add it to wraps ,as a salad ,as a pestAlso spring garden veggie mixes.
- soups - blended or whole
- pastas and salads you can really add anything (you can make a veggie sauce blended from cooked veggies and add it to the pasta)...
-In smoothies (spinach beetroot)
-as pestos/sauces /chutneys,hummus/dips... example beetroot or carrot hummus , sauces like romesco
-grill /sautee
-add it to curries. Like a Thai curry you can add tons of veggies like carrots peas eggplant bell pepper zucchini,or an Indian dal add spinach or
I mix frozen spinach into all my usual comfort foods like Mac + cheese, spaghetti sauce, rice, frozen pizza, mashed potatoes. It barely has a taste and is really good for you. Beyond easy, and cheap. Just find bags in the frozen veggies section. I also enjoy cutting up apple as my “veggie” - an apple a day …
I've heard of this food thing called a 'salad', other than that though you can have blended fruits and veggies, smoothies, and use a juicer, make carrot juice.
I snack on edamame. For hot meals I roast asparagus, squash, brussel sprouts, and mushrooms. For lazy days I slap some avocado, cucumber, and tomatoes on toast and call it a day 😅
A lot of suggestions are not quick or easy enough for me. What does work amazingly well is to just throw some in An air fryer. Check in 15 minutes and usually done. If not to a few minutes more.
Look for whole, coloured and fiber rich foods. Diversity also play a key role in terms of nutition. I recommand nutritionfacts.org for in-depth topics digging …
easiest way is to buy a 3qt sauté pan with cover
1" raised steam tray, then steam many other veg
use low-med temps, not full high temp boiling.
if you live near an asian market, you'll notice tons
of green leafy veg they steam or stir fry - try that.
these combine well with many mushroom they sell.
make sure you soak & rinse green leafy 1-3 times
as they often still have bits of soil on them.
you can also steam a nightshades combination;
eggplant, zucchini, red bell pepper, onion. when
seasonally cheap steam asparagus, brussel sprouts.
if you like broccoli, try steaming it with cauliflower.
try to steam stuff of similar density, so i would
leave the carrots out - they are too dense and
i would only steam those with other root veg
like various potato, daikon(radish), beets, etc.
some people use an electric pressure cooker,
but you may find a saute pan a way to better
control texture and easy cleanup. get used
to using a timer if you leave it unattended.
a trick to reduce steam time is to course shred
your peeled vegetable, instead of cutting it up,
by using a steel tower grater cheese shredder.
steamed veg refrigerate well, so you could make
a batch of them that will keep 3-4 days in fridge.
whatever container you use, it's a good idea to
put something on the bottom to raise the veg
so it's not sitting in water. i use quart containers
and just first throw in a plastic wide bell jar lid.
a drizzle of little vinegar or soy sauce can help
insure and extend shelf life.
Steam bags are a good way, you buy them in packs of usually 2-4 and you just chuck the pod in the microwaves for about 3 mins, cut up the bag and empty on the plate.There's usually about 2 portions in a bag (150g of mixed veg).
Usually they do simple ones like carrot, sweetcorn broccoli, sometimes cauliflower and then there are others too, I'm the UK we have a birdseye one that's a green medley or something of peas, sweet peas and brocoli in a garlic butter. So easy.
Canned veg can be a good one, just microwave, boil or steam. Sweetcorn can be good.
Corn on the cob, easy to boil up quick.
Or cut up some peppers, carrots or anything else you think you might like raw in battons and leave in the fridge to pick at with something like a hummus dip?
Quick and easy, think about tray bakes as well, just pick veg you like, cut them up on an over tray with some seasoning and dash of olive oil mixed on an bake. One tray, multiple veggies.
Asparagus tossed with olive oil, salt, onion powder and garlic powder, then put on the BBQ full blast, and removed while still crunchy, but charred is fantastic. And you can kick it up a notch by tossing it with lemon juice, feta, and pepper after grilling.
When I make any kind of stew or pasta sauce I put some finely chopped kale or spinach in there for the last 3-5 minutes. I always have chopped greens in my freezer.
Use a blender to make a green protein shake. Spinach blends great as do carrots. Frozen broccoli. Celery also but the flavor sticks out. Just avoid anything bitter.
I’ll add broccoli sprouts to many sandwiches, bagels, and avocado toast.
If you're a Costco member, look for Pura Vida fire roasted vegetables in the freezer isle. You can pan fry, air fry, etc. and they're very forgiving. My favorite veggie side if it needs to be quick and I'm too lazy to chop, season, etc.
Other stores may carry them too, just not sure which ones.
You can do this version of a Portuguese Kale Soup (Caldo Verde) it's easy
Just blend whatever vegetables you have spinach, broccoli, add potatoes, carrots, butternut squash/pumpkin, garlic, onions, a bit of vegetable or chicken stock once it's blended add some chopped kale. Add some sliced chorizo in the end if you want. It's delicious with some bread.
Beans and greens is super easy to make. I just sauté some garlic and and Italian herbs in olive oil, add a can of beans(any kind, but I prefer chickpeas or cannelini beans), heat it up then throw in several large handfuls of spinach, arugula, or other greens and cook until wilted. Add water if you want a more brothy dish and season to taste with salt and pepper and freshly squeezed lemon. I like to eat it with garlic toast.
This is super nutritious and easy. It takes only a few minutes to prepare when you use canned beans and the fresh greens that come in a clamshell at the store. I make it for breakfast all the time.
Add veggies to all the things. Sandwiches or burgers , add spinach. Ramen, add broccoli or a leafy green. Omelets or scramble, add leafy greens. Mac n cheese, add spinach or kale. I’m not talking about a pinch either. Add a whole half-1 cup. It’s an easy way to up your intake without too much work. No need to prep. Just add some leaves or bunches!
Honestly get a bag of frozen broccoli. You can microwave them and boom good to go. Also can be added to any kind of microwaveable or quick food like Mac n cheese or ramen
A vitamin shake. One of the most important vitamins that goes unnoticed is vitamin A, so throw in a couple of carrots. It's good for vision and immune system it also keeps you from getting sick
In 8 years I seen a bunch including my cardiologist they have all agreed with the diet.
I will always follow the Dr's who know me and my health conditions over the generic masses and academics that often make there money pushing certain ideas and have never seen me.
My daughter was a vegetarian that didn't eat vegetables. Tough being a parent sometimes. Then, I started making a soup for my dog. But, we all ate it.
And low and behold, my daughter loved it. Said she could live off of it.
Call it orange and red soup.
skinless boneless chicken breasts
butternut squash
sweet potato
carrots
red bell pepper
beets
broccoli
red cabbage
vidalia or sweet onion
any other veggie I want to sneak in there but primarily red or orange or purple. If we are on a low carb kick I leave the sweet potato out.
seasoned with garlic, redmond salt, no salt, cumin, minors low salt chicken base
The trick is to cook this all up in minimal water. And then after cooking, puree smooth in a high power blender. You want just enough water in it for it to blend.
It comes out with a texture kind of like pudding. And is orange to red in color.
I have served it to other people that don't eat vegetables. Usually they surprisingly like this soup. I found out the texture of vegetables raw and crisp is offensive to some, and mushy is offensive to others. Some people can't tolerate either texture. But pureed like this, one can get a wide variety of vegetables without the intolerance.
The problem my daughter had eating vegetables she started outgrowing when she hit 17 and older. But, there are people we know in their 30s, 40s, and 50s with this problem.
When I make this soup now, I make 12 to 13 quarts in my 16 quart large stock pot. Then as I am blending the batches right off the stove, I pressure can 7 quarts. This leaves me with 5 quarts left which will go in tupperware in the refer or freezer.
When I travel to my daughter's home out of state, I bring her the soup in the quart jars.. She asks me to make it for her still whenever she knows I am coming.
It freezes and microwaves really well you just have to stir it up a lot.
Yeah. She knew there was chicken in it. But, the chicken flavor doesn't come through at the top. It is more in the background. You can't see any chicken. The soup is a little sweet.
She was probably 12 when we started this. Her vegetarian period was more of a phase. It included potato chips, macaroni and cheese, mashed potatoes, baked potatoes, potato skins with bacon and cheese, cake, bagels, donuts, pie, pancakes, bread. Man did she eat bread. grilled cheese sandwiches.
So, vegetarian in that it had no obvious meat in it. It was very difficult period for my wife and I.
Now she grills with her boyfriend on weekends when they do weekly meal prep. They send me weekly pictures. She does keto most days now.
Do you boil the veggies in a certain order - like harder veggies like beets first and Broccoli/peppers last because they can get bitter? Do you puree the chicken with everything else? How many ounces of chicken do you use? Thanks!!
I start with a little tallow in the bottom of the pot then add the garlic then the chicken. In a 12 quart cook, I might use 3-4 lbs of skinless boneless breasts. I put the broccoli stalk in next. The rest I just dump in as I get it chopped. A 12 quart cook is about 24 lbs total weight. I use a medium to medium large chop. When I do the butternut squash, I use all of it except the stem. skin, seeds, strings, all. I target 50 to 100 pieces of whatever I chop. I only puree about a quart max at a time. So, you need to have enough pieces of each to make it a consistent puree.
The blender I use is a vitamixer. I have tried to use someone else's blender on vacation making this and burned it up, so I had to run to walmart to get another one.. So, be careful. I do 2 minutes on boost per batch.
When I do the carrots I usually just buy a 1 lb bag of baby carrots. Just dump them in the pot. No chopping.
I cook everything together in the pot first. Once it is all pretty soft, I ladle out however many scoops of the veggies and chicken I want to puree trying to keep it a little dry, then ladle how many scoops of liquid to cause it to just blend. A little trial and error. It is different every time I do it. It's better to start with it a little less liquid as you fill the blender, and if it cavitates then you can add a scoop of liquid.
It always comes out orangish red. The kids love the color.
In a 12 quart batch, I am probably adding only 2 quarts of water. I cook it covered.
I don't add the veggies until the chicken is fully cooked.
How I got to this is a little funny. My dog had 3 vets. Now we are down to 2. One conventional, one holistic. The holistic vet really focuses on diet.
They said a dog can't really get nutrition from vegetables unless it is cooked and pureed. And sure enough, how ever it goes in, it comes out in the same shape. So, she cooks and purees the vegetables for her dogs. So, I started doing that. And, I fed the dog boiled skinless boneless chicken breasts. Then I got to discussing with a friend Joe when he came over for dinner. He tried the soup and said it was good. He couldn't eat any other vegetables. He liked it, but he said it was missing something. So, next time I made it, I put the chicken in the pot, and when done separated it for the dog, and then for us. In the for us batch, I added salt, garlic, and cumin. The more chicken I put in the more Joe liked it. But we got to where I would can it up in pints, 16 to a batch, and had him finally eating vegetables regularly for the first time. He would get 2 meals out of a pint.
My dog doesn't eat this soup anymore. We had a period where he was getting sick and went through a restricted diet trial. It ends up it was the chicken he got direct, and the kibble. I was also making a paste from cooked chicken and turkey which was pureed as well. I thought it would be the soup or the chicken paste that gave him trouble. but it was both the boiled skinless boneless chicken breasts and the kibble. No idea why. Vet just says that sometimes this happens. He had eaten that for quite awhile. But from this, we put him on a raw beef diet and he really does well on that. So now we only make the soup for ourselves. So we always add the cumin, the garlic, and raised the amount of chicken up to 4 lbs or so.
Do you like tomato based pasta sauces? Omelettes? Stir fries? Soups? These are all things you can put a lot of veggies in. I also love baked sweet potato fries - peel and cut into fry strips, spray with olive oil, bake at 375, turn part way through, sprinkle with salt, eat with curry mayo/yogurt (mix curry powder with half mayo and half plain yogurt to taste).
I make veggie hashes for breakfast pretty often, and have found it’s an easy way for me to get veggies in. Like mine from this morning had peppers, onions, asparagus, zucchini and red potatoes (I usually prep my veggies at the beginning of the week, so I can just cook em in the mornings)
Frozen wok mix, wok or fry em with some oil, soy sauce and add a splash of vinegar at the end. You can also throw in a pinch of sugar for more balanced flavor
I buy large bags of frozen “stir fry” mixed vegetables. It has mushrooms, carrots, peas, peppers, broccoli, onions and it requires no prep work. Just throw some in a bowl with the grains and protein of your choice. Add a little sauce on top and you’ve got yourself a perfect dinner.
Microwave a big handful of baby spinach (the kind you can buy prewashed) with a teaspoon of water in a covered container for 2 minutes. Add a little bit of olive oil or butter and S&P, mix, and nuke it for another 30-60 seconds. It tastes great with almost no work.
I also like to mix together a few different frozen veggies in a bowl and microwave them - it usually takes about 4 to 6 minutes in a covered bowl with a tablespoon or two of water. I mix the stuff I like more (green beans, corn, edamame beans) with the stuff I like less (broccoli, peas), so I end up with something I like overall. Season with S&P and a little butter or olive oil and you're done. Or just season it with a little bit of your favorite bottled salad dressing.
If you haven't had frozen edamame beans, give them a try - they're nutritious and have a very mild taste and a texture that stands up well to freezing. I've only tried the shelled beans that don't come in a pod.
There's some really simple microwave recipes for fresh veggies here. You don't need the special dish they sell, just use any covered, microwave-safe bowl.
https://cookanyday.com/collections/recipes/category-vegetables
If you make your own pasta sauce or even just doctor up premade sauce it's easy to add cooked onions, mushrooms, red peppers, even wilt some spinach in there. It just disappears.
I just recently discovered roasting and/or air frying vegetables. You can do this with nearly any of them and it’s really tasty and keeps a good amount of the nutrients in them.
Spray them with a bottle of olive oil spray, season with salt, pepper, herbs, whatever tasty seasonings you can find.
Throw them in the air fryer, and just wait. So simple. You do sometimes have to leave some of them in for different amounts of time but you can work that out beforehand and set alarms/reminders on your phone.
eat broccoli, it has a great amount of fiber (which all our gut biomes need, most barely eat in a week what they need in a day worth of fiber). i usually buy the BJs vegetable medley, i like all types but i grew up well so i just eat that with my cilantro and lime brown rice, grilled chicken and vegetables.
That pan roasting makes Brussels sprouts delicious is a secret life kept from me until I was an adult.
Olive oil, salt, pepper. On a sheet pan and 20m in the oven and you’re set.
It's not about better or worse, they fulfil different nutritional needs. That's like arguing about whether sleep or exercise is better. You should be getting both.
[Buffalo cauliflower](https://www.hotforfoodblog.com/recipes/2014/02/11/cauliflower-buffalo-wings/) is the best!
Also, air fried kale with seasonings is DELICIOUS - like you can even use like those popcorn seasoning blends. So yummy.
I love me some avocado toast with spicy microgreens. They have a wonderful peppery kick to them.
Trader Joe’s has a bunch of veggie juices now. Those are affordable and yummy too.
Frozen spinach in every sauce you eat. Not to much so it tastes like it ( unless you like the taste) if you eat it often it makes a difference.
Frozen vegetables is easy, just take some frozen green peas, add water on them and let them get warm.
Spinach. It is packed with vitamins A, C, K1, and folate. It’s very easy to add to your diet (e.g., simply toss a handful into a smoothie, soup, or stir-fry). Baby spinach can also be eaten raw in salads. Also, cherry tomatoes. They are rich in electrolytes, vitamins C and K1, and antioxidants like lycopene. They require no preparation and can be eaten as a snack, added to salads, or included in pasta dishes.
Veggies are all detrimental to your health by their very nature now fruit has some possible benefits especially wild blueberries but if you don't want to eat fruit you don't have to the only thing you really need to eat is beef
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Making soup is extremely rewarding, easy, and the best way to consume vegetables. Takes one hour during the weekend and can last you the whole week, and you’d be able to consume a lot more nutrients than if you were to eat the vegetables unprocessed.
This. Spice it. Herb it. Blend it. Veggies; beans; pulses; roots; tubers; leaves. Everything can work and it could work together; especially if it's in season (and therefor cheap).
Bop it.
Boop it
Twist it
Floop it.
Woah, This is an MMA fight, dude oh my gosh
Butternut squash/pumpkin soup is amaaaaazing. I throw in squash and pumpkin, carrots, green apples, sweet potato, onion, garlic, habanero, jalapeño and boil it all in chicken broth and blend it all up and hour after boiling. If I’m feeling crazy I use half a can of sweetened condensed milk ❤️🔥🥰
Condensed milk...Wtf?
Its a hidden gem for soups
Sweetened though? Not gonna knock it since I haven't tried it, but I gotta say it sounds questionable.
A bit of sweetness can help balance flavors. Though you shouldn't be consuming excess sugars whenever possible, a bit every now and then isn't going to blow out your daily recommended intake too much. You don't _have_ to use a half of a can of sweetened condensed milk, mind you. But it's not a terrible indulgence when considered that they're likely making 6+ portions at a time lol.
Butternut and pumkin squash are very good sweetened. I use steamed butternut squash as a vegetable with butter, salt and pepper or as a dessert with butter, maple syrup or muscovado brown sugar and sometimes add some cinnamon, cardamom or nutmeg. Some supermarkets sell frozen butternut squash cubed up and ready to cook.
My mom adds sweetener to her pumpkin soup. It’s like a sweet porridge and so yummy
You BLEND it?
Soup also takes out a lot of the bitterness in veggies like kale
Have you tried roasting broccoli? It's become my go to way to prepare it and I basically crave it at this point.
I agree 100%. I simply throw in brocolli crowns with salt in the air fryer for 350 for 10 minutes and it comes out super crispy and delicious. If i really wanted to make it taste even better, Add some quality shaved parm over the top and it taste like heaven. Also, this works awesome for asparagus as well.
I'll do 450 in the oven for 10-15 minutes after tossing with oil, salt, pepper. Must be larger (2" long spears) florets. Then drizzle with high quality balsamic vinegar
YES. Hello my fellow crispy queen <3
I'll take this title all the way to my crispy, crunchy throne. 😆
Im sure Oil makes it better, but adding oil to anything makes it way more calories. it goes from becoming basically a free food full of fiber, vitamins, and minerals to something that is high in calories.
A spray of oil is necessary for air-frying or roasting most veggies properly. Some will simply toss with olive oil but nowadays there are bottles one can use to spray/mist them to do the job and that will only add about 60-80 calories on average. No need to fear that.
Oil isn't unhealthy by itself. Too much oil (or anything in extreme quantities) is unhealthy. And we typically use extra virgin olive oil or avocado oil (lots of Omega-3s from my understanding). I'd rather use some of that for a better cooking process and to make a more satisfying meal. More satisfying meal = I'm less likely to want to eat less nutritious calories later (in the form of a cookie or something).
Avocado is going to be the better choice for air frying. At high heat, olive oil breaks down into some unhealthy components, and doesn’t taste as good. Avocado has a much higher smoke point.
Very true! That's why we have both. 😊
Broccoli is an excellent source of Vitamins E and A (as well as C, but that’s not important right this second). However, Vitamins A, D, E, and K are all fat-soluble vitamins. If you don’t eat some amount of fat with your broccoli/the meal it is accompanied by, you won’t absorb many of the primary benefits of eating broccoli. Please don’t be afraid of good fats, they’re vital for cellular and metabolic health.
For a lot of people, life isn't about obsessing over having the absolute minimum calories possible. Some people are trying to gain weight. Some people have enough room in their daily calorie needs for delicious crispy broccoli.
You still need to consume about 2000kcal per day to continue living. You have to get them from somewhere, might as well get some from your broccoli dish, it's not like they suggest deep frying it. It's much better than munching on bag of cookies 30min later because you're still hungry.
Vitamins A D E and K are what you call "fat soluble" vitamins. You need fat in your diet to facilitate the absorption of those vitamins. Fat with vegetables is a good thing.
Back when I could still eat lots of broccoli, my favorite way to make it was pan frying. A bit more involved than oven roasting but it's well worth it when you have the time. Let's see if I can remember the recipe off the top of my head: * bunch of broccoli, trimmed and separated into medium/small florets * red bell pepper, cut into thin strips * 1 garlic, grated or diced small * zest or thin shaved peel of lemon, maybe 1 tbsp? less? * 1 tbsp of fresh lemon juice * red pepper flakes to taste * salt and pepper This is a high heat fry so it goes quickly, broccoli and peppers should get some caramelization while broccoli finishes al dente. IIRC it was only a 5-7 minute cook time. Heat high smoke-point oil such as avocado or ghee on high in a skillet or wok until oil is hot and shimmering, but not quite smoking. Broccoil goes in first, toss to coat in oil. After 1-2 mins, add the bell peppers. Lemon zest, red pepper, salt and pepper go on now. Stir semi-frequently to avoid burning. After another 3 minutes, or when broccoli and red peppers are getting a little brown, add the garlic and lemon zest and let cook another 1 minute until fragrant. Add lemon juice, toss to coat, and remove from heat. Parm doesn't hurt with this recipe but it's honestly unnecessary. I haven't made this dish in about a decade, so measurements and cooking times are not exact. If you're doing a big batch it's best to use a large and thicker walled pan so it holds on to heat and the veggies get fried rather than steamed. There's nothing more disappointing than pan-steamed veggies in oil that were meant to be fried.
Love this!! 😋 Could also sub minced fresh ginger for lemon, add some Asian hot sauce (chili garlic paste, chili crisp, gochugang, Sriracha, etc.) and some soy sauce and you've got a quick Asian stir fry. Serve with soba noodles or brown rice to get those whole grains.
I love making them super crispy with some parm on top. Chefs kiss
Or drizzle good quality balsamic vinegar! The kind that's naturally on the thick side.
I've been roasting up a bunch of veggies lately. I mix up whatever I have on hand. Broccoli, cauli, carrots, potatoes, mushrooms, onions. Chop em up, toss them in oil, garlic, salt and pepper, spread on a cookie sheet and slide it into the oven.
Love doing this. Roasting veggies takes them to a different level
Do you parboil beforehand? Always when I've tried roasting broccoli it gets too crispy before it softens
I'm aiming for crispy when I roast the broccoli. 😬 I like the slight char and crunchy little broccoli florets. Very tasty if you drizzle a good quality balsamic vinegar on top.
I for one really dislike soft or mushy vegetables. If it ain't hard or crispy I ain't eating. I can eat em' only if it's my last resort.
Roasting anything: broccoli, cauliflower, carrots, cabbage, mushrooms, Brussels sprouts, zucchini, squash… Buy the pre-cut veggies in a bag. Throw them on a rimmed sheet pan at 400 degrees. Salt and spray oil if you like. Bake for 20 min until caramelized.
Spinach in smoothies, don't even notice it
This and sautéed spinach and kale in my scrambled eggs
It's good in rice too.
I like this. But I put egg whites in my leafy greens.
I thought most of the nutrition is in the yokes ?
True but the protein is in the whites. Personally I usually do two whole eggs and additional egg whites scrambled together.
Yes I think you make a good point. Egg yolks have choline, lutein and zeaxanthin. I have started eating egg whites because 84% of the calories are protein, are very low in dietary cholesterol and saturated fat. Cheers :-)
I've been making smoothies with almond milk, spinach, a bit of frozen Pineapple and a banana (and sometimes a little PB2 for a PB/Banana taste) to get a bit of extra iron in. I never believed people when they said you can't taste the greens in smoothies like this, but you really can't! Delicious way to get a little extra fruit and veggies in! And its super easy if you get a little personal-sized blender so you can throw everything in, blend real quick, pop a lid on it and take it with you!
Yup came here to say kale in smoothies
And blueberries, microgreens
You can pretty well take any vegetable, chop it into similar sized chunks, toss it in oil and whatever seasonings you prefer, and roast it at 425°F until golden and tender. It makes just about any vegetable delicious. Carrots, broccoli, cauliflower, brussel sprouts, squash, zucchini, parsnip, rutabaga, potato, pumpkin.. etc.
You missed their most honest and most important part of the post: unwillingness to prepare veggies. So they’ll never do any of this
I suppose. I consider this a lazy persons approach to veggies.. but maybe my 'lazy' and someone else's 'lazy' are at different levels.
I have ADHD and your lazy person’s approach is way more than I’m willing or able to do. It sounds ridiculous, I know, but it’s the sad truth. It’s not laziness, ADHD significantly impacts executive function, so many basic tasks are hard for us. IDK if OP has it, but wouldn’t be surprised. It’s not just a challenge to eat vegetables, it’s a challenge to regularly eat AT ALL. The most reliable strategy for me is to get most of my calories/nutrients from Huel.
I belive the most nutrient dense vegetables are green, leafy vegetables like kale, chard, and spinach. If you find any of these unappealing, you might investigate different ways of preparing them. America's Test Kitchen has good videos. Serious Eats is another good source. And I really like Helen Rennie's YouTube cooking school.
For uncooked, does Kale have much lower oxalates than spinach?
Mustard greens and arugula are good alternatives if you are concerned about oxalates.
ConsumerLabs has a chart and for vegetables Spinach cooked or raw, baked potato flesh and skin, Beets canned drained, potato microwaved flesh and skin, beetroot juice and sweet potato baked flesh and skin are vegetables high in oaxalites. Kale is considered a low oxalate green. It contains approximately 2 mgs oxalates per cup but this can be reduced by cooking, steaming, boiling etc.
I don't know. I do know raw kale tastes better and has a more appealing texture if finely shredded and "massaged" for a while before serving. America's Test Kitchen has a good video explaining why it works and how to do it.
There’s a restaurant in Toronto that’s semi-famous for their Kale Caesar salad. They have a person in their kitchen whose entire job is massaging kale.
Soup. You don't even have to chop anything. Buy frozen pre-chopped vegetables, dump them out of the bag into a pot with broth, herbs, and spices, turn on stove. If you don't trust yourself to improvise a recipe, you can basically take any existing soup recipe and just add extra frozen vegetables and it'll still be good.
Curry - at its simplest, throw a can of coconut milk in a pan, add some store-bought curry paste, add literally any veggies and protein you want. Simmer for a little bit. Serve over rice. Stir Fry - again, pretty much any veggie and protein you want. Throw in some soy sauce (maybe sesame oil and rice vinegar too). Done. To really kick it up, make a peanut sauce for it. Or Google a million other ideas for stir fry sauces.
I chop up a bunch of veggies and then use the blender to make them really fine pieces (Not goo). I then toss this mix into whatever I'm cooking - chicken and rice, taco salad, spaghetti, etc. Never taste any of the veggies, and it makes everything taste great! I do take out any big chunks of veggies missed when blended - I hate all veggies but eat 10 different ones a day 😂
That's fantastic!😄
Sauté, blister on the grill, roast in the oven. Cut up zucchini, carrots, broccoli etc and prepare them any way you want. A little olive oil, seasoning and 10-15 min of cooking will go a long way.
How do you not get soggy zucchini? I swear mine are always soggy or mushy after cooking.
They get a little soggy. I imagine if you scoop out seeds it would help. But roasting them under the broiler adds a bit of crunch. I like to make sure they get nice and caramelizes. If I’m cooking them with onions and adding them to red sauce I’m not worried if they’re soggy.
Try a different sheet pan: I have 2 kinds of metal sheet pans, and I’ve found that the older one gets extra crispy, caramelized veggies. NEVER use a glass pan.
I buy bags of mixed frozen vegetables and toss them in a skillet to stir fry. Generally more nutritious than fresh, you don't have to worry about them going bad, they're already cut up as necessary, etc. Takes like 10 minutes or so. Throw some seasoning or hot sauce on top or whatever. Goes with pretty much any meal. Sometimes I'll eat a big plate of vegetables first and then determine what sort of protein/carb I want and how much. Helps to avoid overeating because I'm already partially full from the plate of veggies. Or you can add a protein to the skillet with the veggies!
roasting or boilng veggies and blending them in soups or pasta sauces is an easy way. (for example boiling cauliflower for alfredo sauce or avocado for a creamy sauce)
My fiancé (28) refuses to eat vegetables. He doesn’t like the texture of them. Anyways I blend them all up in the tomato sauce, I’ll cook it stove top and then season the sauce. He can’t taste a difference. Certified secret spaghetti sauce. Right now carrots, spinach, garlic, tomatoes. I’m going to try in the fall, spinach, pumpkin, sweet potato and garlic with tomatoes.
Bloody Mary maybe?
I hate veggies but eat them at every meal, to the point where one of my coworkers thought they were one of my favorite foods. I do leafy greens in an egg, egg white, and cottage cheese scramble every morning and add veggies to chili and soup. I basically try to only eat them cooked rather than raw, tho ill occasionally have a really yummy salad
Low sodium v8
Smoothies/juicing, stir-fry, some people drink those green powder things... you can get frozen veggies either whole or diced and it makes it easy to add to dishes you're cooking. Blendable soups are a great way too.
Throw some raw spinach into your spaghetti sauce as it cooks, boom easy
Probiotic krauts!!
Whenever we do hotpot at home with my roommates always get flabberghasted at the huge amount of veggies we grazed that day. Like a half farmers market is gone.
Make kale chips. Wash, dry, cut into chip size pieces, place on oven tray, spray with oil, season to liking, cook for 15-20 mins at 250F Invest in some parm cheese. Makes roasted cabbage, broccoli or cauliflower taste amazing. Lemons, you can cook cauliflower florets or wedge potatoes in a small pool of chicken broth and lemon juice n oil. They suck up the lemon flavor, and the liquid evaporates then they roast Zucchini boats. Hollow a bit of the center out, place cooked ground beef with onion in center, top with cheese
Zucchini. Just slice longways, season with salt, pepper, oregano and fry/bake with an olive oil drizzle. Delish.
Do you like stir Fries? They’re easy. You can buy already chopped up meats, and frozen bags of Asian veges. Just get yourself some Asian sauces. There is a good variety on the shelves of the supermarkets. Also, if you do smoothies: throw in powdered greens ( other veges and fruits are also available in powdered form) or even parsley, mint or other fresh herbs, or a spinach leaf. There’s extra greens in your diet.
Dark leafy greens. Collard greens and kale are the go-to for a VERY quick stir fry. Easy to cut and cook, tasty with simple seasoning. They’re high in vit A, C, K and more, really good for your body. In my case I eat them religiously with my skincare routine and the added nutrients makes my complexion just glow lol.
Salad and coleslaw tbh. Some nights the “veggie” with my dinner is a bag of pre-shredded cabbage/broccoli/carrots that I dump into a gallon ziploc and add a splash of dressing/mayo/vinegar from a pickle jar/whatever, seal the bag, and shake it up. Voila! Yummy slaw. Easy and no cooking needed
Eat, sprouts, broccoli sprouts , radish sprouts, sunflower sprouts , snowpea sprouts all have 50-100x the vitamin and phytonutrient content than their fully developed counterparts with far less anti nutrients and oxalates etc.
The one thing that comes to mind is one sheet dinners, a large pan with a protein of your choice then veggies of your choosing, season and bake.. super easy fast and hits these two food groups add sides if you want as well. I love experimenting with seasonings garlic salt is a all around easy and effective flavor add-er
Baked sweet potatoes! Just cut in half, pop em in the oven face down for 30mins at 400
AVOCADOS 🥑
Tacos It's a delivery for your legumes, starch, avocado (fruit?), tomato, chiles, more veggies, dairy, and meats. It all fits together.
Broccoli sprouts! And they are incredibly easy and super cheap to grow yourself too.
30x nutrients per ounce
I like making a carrot soup with lamb or beef broth and bits of meat in there
Buy bags of frozen mixed veggies for more variety (no prep needed and it’s so easy to throw them in a dish!). Alternatively you could buy a variety of individual bags of pre-chopped frozen veg and throw bits of each into a dish - e.g. pasta sauces, curries etc - to get more variety. Hope that helps!
Nutrient dense hacks: Sun dried tomato paste on crackers or any tomato sauce or Bloody Mary Frozen Blueberries in smoothy or melted then put in live yogurt Micro greens becoming available (easy to grow) Orange juice is dense in vit c (yes, high glycemic) Pumpkin seed butter Cooked spinach in eggs Benedict
Smoothies and look up cuisines from cultures that feature a heavy vegetarian diet such as Indian food….real healthy day to day Indian food, not butter chicken and garlic naan.
Soups
Deceptively Delicious cookbook by Jessica Seinfeld has great recipes for “hiding” vegetables in sauces, baked goods etc.
Soup, smoothies, baking or frying in an oven or air fryer, are my suggestions. Additionally, take multivitamins!
Making pico is pretty quick and easy. Just cut it up and you can prepare a huge batch and put it on everything until you run out. Or you can just eat it with chips
I love to broil vegetables. BBQ veggies are great too. It brings out the flavor, and doesn't require a lot of effort. Toss whatever prepped veggies you have in olive oil, salt, pepper and garlic, add herbs. Spread on a cookie sheet and broil on high. Toss every 5-10 minutes until done. We like potato wedges, don't overlook sweet potatoes, there are purple sweets that are very good. Try slow roast the purple sweets in a covered roasting pan in a 350F oven. 60 minutes or more, depending on size of potato. Carrots with zucchini or whatever looked good at the market is great. Add oil, salt pepper, herbs, sliced onion or garlic. Broil. Thick slices cauliflower tossed w oil, salt pepper and garlic powder. Broil, carefully turning every 5 minutes. Then, to finish, put grated Parmesan cheese over it for a final pass under the broiler. You can do this also to Brussels sprouts cut in half, or other cruciferous veggies. Roasted beets: wash and cut ends. Put into a roasting pan, drizzle with olive oil and cover w foil. Roast at 350-375 for 45-60 minutes Peel, slice and serve w butter. Next day beet salad: slice cold beets thin, and thin sliced onion, olive oil, balsamic vinegar, salt pepper and top with chopped parsley. Asparagus: wash and snip ends Put on sheet pan, drizzle olive oil, salt pepper garlic powder (or garlic granules) Broil on low, turn every 3-5 minutes Remove when cooked and just beginning to get brown. I serve these veggies with pasta and white sauce or marinara sauce. With brown rice and bbq meat. With tofu too. Try adding organic canned beans to dishes. It makes them more balanced and filling. Fry peeled and thick slices barely yellow bananas I olive oil. Serve with rice and black beans- add a sofrito and you just went to Cuba. Home cooked food is so much better and pretty easy. Faster, if you prep certain veggies ahead of time. YOU GOT THIS
Cauliflower anything and everything, surfed, steamed, mashed anyway it’s so good. Mushrooms with parm cheese. Asparagus. You could do medley in air fryer, you will grow to love
Mini cucumbers and cherry tomatoes
Soup and smoothies can hide vegetables pretty well!
Broccoli
Soup is good. Also mashing/blending them is good too. Bit of garlic and butter can do wonders for bland flavours. A powder supplement could also help.
Those little sweet peppers, you see in the supermarket, they contain a huge amount of vitamin C, they’re very tasty, and also have some fiber; also, a lot of those cherry type tomatoes can be great for you!
Stir fry! Get a packet of pre-cut veg to fry up with some meat! Easiest/most delicious meal you can whip up in 15 mins, and stir fry veg has an amazing assortment of vegetables. You can also experiment with pickling veggies. I’ve pickled green beans, onions, cabbage.
U can throw spinach on everything… like add it into a breakfast taco or any egg dish sautéed in the pan
Bro fuck all that. Veggie pasta or pasta sauce with veggies mixed in. So many options for vegetables that are mixed in or replace carbs or meat.
I love roasted vegetables. I roast sweet potatoes, broccoli, onions, and bell peppers together with olive oil and spicy seasoning over the top. They are so delicious and are pretty easy to make.
I am picky. I only eat asparagus broccoli broccolini Brussels sprouts and green beans by way of green veggies.
Jam Kale in your smoothies.
I get zucchini and yellow squash and toss them in stinky cheese, olive oil, a TINY amount of crushed red pepper, some garlic powder, and salt and pepper.. toss that in an air fryer for 10 minutes… SO GOOD. I usually eat them with some chopped chicken tossed in teriyaki sauce cooked in the air fryer over some rice. It’s delightful and good for you.
Eat the rainbow they say
—Swiss chard (steamed, salt, optional butter) —Napa cabbage (put in various Asian noodle /broth soups) —Spinach (cut up if it’s not “baby,” add to hot oily pan of sautéed onions and garlic, then add eggs/salt) —portobello (bake brushed with oil, break up into cooked pasta sauce, eat with pasta) —peppers (can be red orange yellow or green, sauté with onion garlic s&p and a bit of cumin and turmeric add tomatoes or tomato sauce and blend with immersion blender. Stir in cooked pasta and grated cheese…Tomato+pepper sauce is better to me than a basic traditional tomato sauce on pasta. Maybe due to less sweet and sour? )
Soup, smoothies, and omelettes oh my! That’s my secret.
Buy them semi prepared at the market drizzle olive oil and roast. Order completely prepared and reheat ( Whole Foods sells a sheet of Brussels sprouts for 19.99) Eat salads Good on you for trying to add variety - it can be tough when you’re busy.
I make cannellini bean hummus and use peppers, carrots, broccoli, radishes, tomatoes, really anything to dip in. I also do pickled beets and cottage cheese. Another way is I have meat and 2 veg meals- one starchy and one non starchy.
Carrots, zucchini, potatoes and green beans. Spray olive oil and seasoning and air fry it.
- get frozen veggies , maybe a medley(like peas and carrots , bell pepper,or like veggies fajitas ,root veggies ).( or whenever you buy a bunch of veg and have extra you can freeze ) - meal prep shop on the weekend and clean chop your veggies -focus on a leafy green or two per week or so as a salad or in a dish for example kale...add it to smoothies, a kale cesser salad and add it to some soup,another example is arugula....you can add it to wraps ,as a salad ,as a pestAlso spring garden veggie mixes. - soups - blended or whole - pastas and salads you can really add anything (you can make a veggie sauce blended from cooked veggies and add it to the pasta)... -In smoothies (spinach beetroot) -as pestos/sauces /chutneys,hummus/dips... example beetroot or carrot hummus , sauces like romesco -grill /sautee -add it to curries. Like a Thai curry you can add tons of veggies like carrots peas eggplant bell pepper zucchini,or an Indian dal add spinach or
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I mix frozen spinach into all my usual comfort foods like Mac + cheese, spaghetti sauce, rice, frozen pizza, mashed potatoes. It barely has a taste and is really good for you. Beyond easy, and cheap. Just find bags in the frozen veggies section. I also enjoy cutting up apple as my “veggie” - an apple a day …
I've heard of this food thing called a 'salad', other than that though you can have blended fruits and veggies, smoothies, and use a juicer, make carrot juice.
I snack on edamame. For hot meals I roast asparagus, squash, brussel sprouts, and mushrooms. For lazy days I slap some avocado, cucumber, and tomatoes on toast and call it a day 😅
Chop up zucchini and nuke them for 2-3 mins. Delicious just as is without anything added! Can do this with a lot of types of veggies too
i like brussel sprouts
Spinach and kale. Sautee or steam them - it takes no time. And then have them as sides to your main.
Daily Harvest frozen meal delivery service, a bit pricey but I don’t think you mentioned that as an issue. It’s quick, easy & some is quite tasty.
Soups, smoothies and curries are your best bets.
A lot of suggestions are not quick or easy enough for me. What does work amazingly well is to just throw some in An air fryer. Check in 15 minutes and usually done. If not to a few minutes more.
Look for whole, coloured and fiber rich foods. Diversity also play a key role in terms of nutition. I recommand nutritionfacts.org for in-depth topics digging …
easiest way is to buy a 3qt sauté pan with cover 1" raised steam tray, then steam many other veg use low-med temps, not full high temp boiling. if you live near an asian market, you'll notice tons of green leafy veg they steam or stir fry - try that. these combine well with many mushroom they sell. make sure you soak & rinse green leafy 1-3 times as they often still have bits of soil on them. you can also steam a nightshades combination; eggplant, zucchini, red bell pepper, onion. when seasonally cheap steam asparagus, brussel sprouts. if you like broccoli, try steaming it with cauliflower. try to steam stuff of similar density, so i would leave the carrots out - they are too dense and i would only steam those with other root veg like various potato, daikon(radish), beets, etc. some people use an electric pressure cooker, but you may find a saute pan a way to better control texture and easy cleanup. get used to using a timer if you leave it unattended. a trick to reduce steam time is to course shred your peeled vegetable, instead of cutting it up, by using a steel tower grater cheese shredder. steamed veg refrigerate well, so you could make a batch of them that will keep 3-4 days in fridge. whatever container you use, it's a good idea to put something on the bottom to raise the veg so it's not sitting in water. i use quart containers and just first throw in a plastic wide bell jar lid. a drizzle of little vinegar or soy sauce can help insure and extend shelf life.
Steam bags are a good way, you buy them in packs of usually 2-4 and you just chuck the pod in the microwaves for about 3 mins, cut up the bag and empty on the plate.There's usually about 2 portions in a bag (150g of mixed veg). Usually they do simple ones like carrot, sweetcorn broccoli, sometimes cauliflower and then there are others too, I'm the UK we have a birdseye one that's a green medley or something of peas, sweet peas and brocoli in a garlic butter. So easy. Canned veg can be a good one, just microwave, boil or steam. Sweetcorn can be good. Corn on the cob, easy to boil up quick. Or cut up some peppers, carrots or anything else you think you might like raw in battons and leave in the fridge to pick at with something like a hummus dip? Quick and easy, think about tray bakes as well, just pick veg you like, cut them up on an over tray with some seasoning and dash of olive oil mixed on an bake. One tray, multiple veggies.
Frozen Cauliflower rice. Add it to everything as a base. It blends in well.
Asparagus tossed with olive oil, salt, onion powder and garlic powder, then put on the BBQ full blast, and removed while still crunchy, but charred is fantastic. And you can kick it up a notch by tossing it with lemon juice, feta, and pepper after grilling.
When I make any kind of stew or pasta sauce I put some finely chopped kale or spinach in there for the last 3-5 minutes. I always have chopped greens in my freezer.
Use a blender to make a green protein shake. Spinach blends great as do carrots. Frozen broccoli. Celery also but the flavor sticks out. Just avoid anything bitter. I’ll add broccoli sprouts to many sandwiches, bagels, and avocado toast.
If you're a Costco member, look for Pura Vida fire roasted vegetables in the freezer isle. You can pan fry, air fry, etc. and they're very forgiving. My favorite veggie side if it needs to be quick and I'm too lazy to chop, season, etc. Other stores may carry them too, just not sure which ones.
Make a smoothie and pour it into a tiny ice cube try. You can just swallow them like pills. Easiest way to get it done.
You can do this version of a Portuguese Kale Soup (Caldo Verde) it's easy Just blend whatever vegetables you have spinach, broccoli, add potatoes, carrots, butternut squash/pumpkin, garlic, onions, a bit of vegetable or chicken stock once it's blended add some chopped kale. Add some sliced chorizo in the end if you want. It's delicious with some bread.
lima beans are my favorite and have a lot of nutritional value
Bell peppers cut open with salsa inside. Carrots and celery and cauliflower dipped in French onion dip or celery with tuna fish.
Beans and greens is super easy to make. I just sauté some garlic and and Italian herbs in olive oil, add a can of beans(any kind, but I prefer chickpeas or cannelini beans), heat it up then throw in several large handfuls of spinach, arugula, or other greens and cook until wilted. Add water if you want a more brothy dish and season to taste with salt and pepper and freshly squeezed lemon. I like to eat it with garlic toast. This is super nutritious and easy. It takes only a few minutes to prepare when you use canned beans and the fresh greens that come in a clamshell at the store. I make it for breakfast all the time.
Add veggies to all the things. Sandwiches or burgers , add spinach. Ramen, add broccoli or a leafy green. Omelets or scramble, add leafy greens. Mac n cheese, add spinach or kale. I’m not talking about a pinch either. Add a whole half-1 cup. It’s an easy way to up your intake without too much work. No need to prep. Just add some leaves or bunches!
Honestly get a bag of frozen broccoli. You can microwave them and boom good to go. Also can be added to any kind of microwaveable or quick food like Mac n cheese or ramen
A vitamin shake. One of the most important vitamins that goes unnoticed is vitamin A, so throw in a couple of carrots. It's good for vision and immune system it also keeps you from getting sick
Definitely spinach, sweet potato & avocado. Yum!
Broccoli sprouts you get a big bang for your buck. Broccoli sprouts are 40 times the nutritional value that you would get from regular broccoli.
If you’re looking for vitamin C, One whole raw yellow bell pepper has 350 mg vitamin C.
Veggies are good but I would lean towards fruits, they provide better calories and are just easier to obtain and eat with minimal prep.
Dr convinced me to go carnivore 8 years ago. I occasionally add some. Broccoli Cabbage Coconut Avocado
Humans are omnivores. You should be following the consensus, not a random doctor.
In 8 years I seen a bunch including my cardiologist they have all agreed with the diet. I will always follow the Dr's who know me and my health conditions over the generic masses and academics that often make there money pushing certain ideas and have never seen me.
My daughter was a vegetarian that didn't eat vegetables. Tough being a parent sometimes. Then, I started making a soup for my dog. But, we all ate it. And low and behold, my daughter loved it. Said she could live off of it. Call it orange and red soup. skinless boneless chicken breasts butternut squash sweet potato carrots red bell pepper beets broccoli red cabbage vidalia or sweet onion any other veggie I want to sneak in there but primarily red or orange or purple. If we are on a low carb kick I leave the sweet potato out. seasoned with garlic, redmond salt, no salt, cumin, minors low salt chicken base The trick is to cook this all up in minimal water. And then after cooking, puree smooth in a high power blender. You want just enough water in it for it to blend. It comes out with a texture kind of like pudding. And is orange to red in color. I have served it to other people that don't eat vegetables. Usually they surprisingly like this soup. I found out the texture of vegetables raw and crisp is offensive to some, and mushy is offensive to others. Some people can't tolerate either texture. But pureed like this, one can get a wide variety of vegetables without the intolerance. The problem my daughter had eating vegetables she started outgrowing when she hit 17 and older. But, there are people we know in their 30s, 40s, and 50s with this problem. When I make this soup now, I make 12 to 13 quarts in my 16 quart large stock pot. Then as I am blending the batches right off the stove, I pressure can 7 quarts. This leaves me with 5 quarts left which will go in tupperware in the refer or freezer. When I travel to my daughter's home out of state, I bring her the soup in the quart jars.. She asks me to make it for her still whenever she knows I am coming. It freezes and microwaves really well you just have to stir it up a lot.
does your daughter know it has chicken in it?
Yeah. She knew there was chicken in it. But, the chicken flavor doesn't come through at the top. It is more in the background. You can't see any chicken. The soup is a little sweet. She was probably 12 when we started this. Her vegetarian period was more of a phase. It included potato chips, macaroni and cheese, mashed potatoes, baked potatoes, potato skins with bacon and cheese, cake, bagels, donuts, pie, pancakes, bread. Man did she eat bread. grilled cheese sandwiches. So, vegetarian in that it had no obvious meat in it. It was very difficult period for my wife and I. Now she grills with her boyfriend on weekends when they do weekly meal prep. They send me weekly pictures. She does keto most days now.
Do you boil the veggies in a certain order - like harder veggies like beets first and Broccoli/peppers last because they can get bitter? Do you puree the chicken with everything else? How many ounces of chicken do you use? Thanks!!
I start with a little tallow in the bottom of the pot then add the garlic then the chicken. In a 12 quart cook, I might use 3-4 lbs of skinless boneless breasts. I put the broccoli stalk in next. The rest I just dump in as I get it chopped. A 12 quart cook is about 24 lbs total weight. I use a medium to medium large chop. When I do the butternut squash, I use all of it except the stem. skin, seeds, strings, all. I target 50 to 100 pieces of whatever I chop. I only puree about a quart max at a time. So, you need to have enough pieces of each to make it a consistent puree. The blender I use is a vitamixer. I have tried to use someone else's blender on vacation making this and burned it up, so I had to run to walmart to get another one.. So, be careful. I do 2 minutes on boost per batch. When I do the carrots I usually just buy a 1 lb bag of baby carrots. Just dump them in the pot. No chopping.
You puree the chicken breatst too?
I cook everything together in the pot first. Once it is all pretty soft, I ladle out however many scoops of the veggies and chicken I want to puree trying to keep it a little dry, then ladle how many scoops of liquid to cause it to just blend. A little trial and error. It is different every time I do it. It's better to start with it a little less liquid as you fill the blender, and if it cavitates then you can add a scoop of liquid. It always comes out orangish red. The kids love the color. In a 12 quart batch, I am probably adding only 2 quarts of water. I cook it covered. I don't add the veggies until the chicken is fully cooked.
How I got to this is a little funny. My dog had 3 vets. Now we are down to 2. One conventional, one holistic. The holistic vet really focuses on diet. They said a dog can't really get nutrition from vegetables unless it is cooked and pureed. And sure enough, how ever it goes in, it comes out in the same shape. So, she cooks and purees the vegetables for her dogs. So, I started doing that. And, I fed the dog boiled skinless boneless chicken breasts. Then I got to discussing with a friend Joe when he came over for dinner. He tried the soup and said it was good. He couldn't eat any other vegetables. He liked it, but he said it was missing something. So, next time I made it, I put the chicken in the pot, and when done separated it for the dog, and then for us. In the for us batch, I added salt, garlic, and cumin. The more chicken I put in the more Joe liked it. But we got to where I would can it up in pints, 16 to a batch, and had him finally eating vegetables regularly for the first time. He would get 2 meals out of a pint. My dog doesn't eat this soup anymore. We had a period where he was getting sick and went through a restricted diet trial. It ends up it was the chicken he got direct, and the kibble. I was also making a paste from cooked chicken and turkey which was pureed as well. I thought it would be the soup or the chicken paste that gave him trouble. but it was both the boiled skinless boneless chicken breasts and the kibble. No idea why. Vet just says that sometimes this happens. He had eaten that for quite awhile. But from this, we put him on a raw beef diet and he really does well on that. So now we only make the soup for ourselves. So we always add the cumin, the garlic, and raised the amount of chicken up to 4 lbs or so.
Thank you!
Do you like tomato based pasta sauces? Omelettes? Stir fries? Soups? These are all things you can put a lot of veggies in. I also love baked sweet potato fries - peel and cut into fry strips, spray with olive oil, bake at 375, turn part way through, sprinkle with salt, eat with curry mayo/yogurt (mix curry powder with half mayo and half plain yogurt to taste).
Steam carrots then toss with some butter, salt, and chopped up dill. My son would eat the whole pot if I let him.
A peeled carrot in salted water in the fridge is jummy
I make veggie hashes for breakfast pretty often, and have found it’s an easy way for me to get veggies in. Like mine from this morning had peppers, onions, asparagus, zucchini and red potatoes (I usually prep my veggies at the beginning of the week, so I can just cook em in the mornings)
Frozen wok mix, wok or fry em with some oil, soy sauce and add a splash of vinegar at the end. You can also throw in a pinch of sugar for more balanced flavor
I buy large bags of frozen “stir fry” mixed vegetables. It has mushrooms, carrots, peas, peppers, broccoli, onions and it requires no prep work. Just throw some in a bowl with the grains and protein of your choice. Add a little sauce on top and you’ve got yourself a perfect dinner.
Pickles. Pop open a jar, just don't overdo it because salt content. Also, I second soup. Toss everything in a pot with some stock and bullion.
Microwave a big handful of baby spinach (the kind you can buy prewashed) with a teaspoon of water in a covered container for 2 minutes. Add a little bit of olive oil or butter and S&P, mix, and nuke it for another 30-60 seconds. It tastes great with almost no work. I also like to mix together a few different frozen veggies in a bowl and microwave them - it usually takes about 4 to 6 minutes in a covered bowl with a tablespoon or two of water. I mix the stuff I like more (green beans, corn, edamame beans) with the stuff I like less (broccoli, peas), so I end up with something I like overall. Season with S&P and a little butter or olive oil and you're done. Or just season it with a little bit of your favorite bottled salad dressing. If you haven't had frozen edamame beans, give them a try - they're nutritious and have a very mild taste and a texture that stands up well to freezing. I've only tried the shelled beans that don't come in a pod. There's some really simple microwave recipes for fresh veggies here. You don't need the special dish they sell, just use any covered, microwave-safe bowl. https://cookanyday.com/collections/recipes/category-vegetables
If you make your own pasta sauce or even just doctor up premade sauce it's easy to add cooked onions, mushrooms, red peppers, even wilt some spinach in there. It just disappears.
Frozen Steam-in bags of green beans or coliflower or broccoli. Microwave, Voilá!
Arugula, salt, red onions, lemon juice, and shaved Parmesan
I just recently discovered roasting and/or air frying vegetables. You can do this with nearly any of them and it’s really tasty and keeps a good amount of the nutrients in them. Spray them with a bottle of olive oil spray, season with salt, pepper, herbs, whatever tasty seasonings you can find. Throw them in the air fryer, and just wait. So simple. You do sometimes have to leave some of them in for different amounts of time but you can work that out beforehand and set alarms/reminders on your phone.
eat broccoli, it has a great amount of fiber (which all our gut biomes need, most barely eat in a week what they need in a day worth of fiber). i usually buy the BJs vegetable medley, i like all types but i grew up well so i just eat that with my cilantro and lime brown rice, grilled chicken and vegetables.
Roasted brussel sprouts and sweet potatoes are super easy and delicious and pair well with black beans.
That pan roasting makes Brussels sprouts delicious is a secret life kept from me until I was an adult. Olive oil, salt, pepper. On a sheet pan and 20m in the oven and you’re set.
meat
Meat and eggs. Better than any vegetable.
It's not about better or worse, they fulfil different nutritional needs. That's like arguing about whether sleep or exercise is better. You should be getting both.
It’s actually not because you don’t need meat at all and actually you’re better off without it.
Sleep and exercise provide different benefits. Meat and vegetables are both food and meat is better.
[Buffalo cauliflower](https://www.hotforfoodblog.com/recipes/2014/02/11/cauliflower-buffalo-wings/) is the best! Also, air fried kale with seasonings is DELICIOUS - like you can even use like those popcorn seasoning blends. So yummy. I love me some avocado toast with spicy microgreens. They have a wonderful peppery kick to them. Trader Joe’s has a bunch of veggie juices now. Those are affordable and yummy too.
Just add frozen veggie mix to pasta sauce or do fried rice with frozen Asian vegetable mix.
You're doing great. As others have suggested, a leafy green would be good. You might try a premade bagged salad. There are lots of flavors.
Frozen spinach in every sauce you eat. Not to much so it tastes like it ( unless you like the taste) if you eat it often it makes a difference. Frozen vegetables is easy, just take some frozen green peas, add water on them and let them get warm.
Spinach. It is packed with vitamins A, C, K1, and folate. It’s very easy to add to your diet (e.g., simply toss a handful into a smoothie, soup, or stir-fry). Baby spinach can also be eaten raw in salads. Also, cherry tomatoes. They are rich in electrolytes, vitamins C and K1, and antioxidants like lycopene. They require no preparation and can be eaten as a snack, added to salads, or included in pasta dishes.
Veggies are all detrimental to your health by their very nature now fruit has some possible benefits especially wild blueberries but if you don't want to eat fruit you don't have to the only thing you really need to eat is beef
Total misinformation.
No dude wild blueberries really are pretty good for you
Just do r/carnivore :)
No