Summer means that grocery shops, backyard gardens, and farmer’s markets now have a wide range of fresh, colorful summer vegetables. We’re talking about golden corn on the cob, eggplants that are dark purple, red beets, and peppers of all colors, as well as tomatoes, zucchini, green beans, cucumbers, and more. 

With just a little bit of easy preparation, they’re ready to be the star of your plate and bring back the fun of summer. Vegetables in our food provide many benefits. And when you make a meal around them, you take steps to improve and maximize your health.

How to have more vegetable- based meals

Part of the “veg-centric” movement is making veggies the stars of a meal. This movement teaches people how to turn even ordinary vegetables into creative main dishes and side dishes. The trend is to give veggies strong flavors by grilling, layering, caramelizing, or roasting them, all of which can be done on a backyard grill or a skillet on the stove.

Vegetables are good for people who want to lose weight because they are low in calories and have a lot of bulk, which helps you feel full. Summer veggies also have a wide range of vitamins, minerals, and phytochemicals, like flavonoids, which are good for you. Folate and potassium can be found in beets.

Easy ways to include more veggies in your plate

Vegetable-based meals in the summer are good for your health in many ways. Vegetables like eggplant and tomatoes of every color are high in fiber. A high-fiber diet helps lower cholesterol and is linked to heart health, digestive health, and helping to keep blood sugar levels normal.

1.Add veggies to your breakfast.

The nutrients are good for your health, but eating fruits and vegetables in the morning can also help you keep a healthy weight.

This is because the fiber in many fruits and vegetables will make you feel full and keep you from eating too much. So make an omelet with lots of vegetables, a smoothie bowl with lots of fruit, or just a smoothie.

 

2.Eat more green soup.

Research has shown that people tend to eat less calories when they eat soup. Soup is also a great way to get more veggies into your diet because you can put a lot of them in the pot. Make one of these vegetable-packed soups this week to help you eat your fill.

You can also store that soup and use it for 2-3 months.

3.Snack on veggies.

We don’t mean to eat more potato chips or French fries. The snacks you eat between meals should help you feel full so you don’t feel hungry later. They can also help you meet your daily veggie needs. Try dipping carrots or cucumbers in hummus, spreading peanut butter on celery, or having a small cup of veggie soup. 

4.You can make noodles out of veggies.

Turn pasta night on its head and make veggie noodles instead. If you use sweet potatoes, carrots, zucchini, turnips, or beets instead of pasta, you will get a lot of nutrients for not too many calories.

For dinner tonight, make Shrimp Scampi Zoodles or Sweet Potato Carbonara, or try one of our other veggie noodle recipes. If you don’t have a spiralizer, you can make long noodles” out of your veggies by peeling them.

 

5.Use lettuce to make wraps.

Make a wrap out of leaves to cut down on calories and carbs. You can use butter lettuce leaves, cabbage leaves, lacinato kale or chard instead.

It’s a fun way to change up lunch or dinner, and it’s a simple way to eat more veggies every day. 

 

 

6. You can make chips out of your veggies.

Make eating greens fun. Use beets, sweet potatoes, Brussels sprouts, or kale to make your own chips. You can make a crunchy snack or side dish by baking thin slices or leaves with a little salt. When veggies are served like chips, even kids and picky eaters can’t say no.

7. Dunk vegetables in a tasty dip

Raw veggies are a great crunchy snack that you can eat on the go. Plus, they can help us meet our daily food needs in a small way. If you like them by themselves, that’s great! But if you don’t like them plain, try them with something to dip them in.

There are many famous dips that you can make at home or buy at the store.

• Vegetable dips with dill or ranch
• Tzatziki French onion
• Spinach and artichoke dip 
• Hummus 
• Guacamole

 

8.Make a vegetable stir fry

Stir fry is a simple and tasty way to get your daily dose of vegetables. All you need to cook the greens is a big pan or wok, some seasoning, and oil. Add your favourite meal, rice or noodles, and a stir-fry sauce to them.

Some veggies that are often used in stir fry are:

• Snap peas
• Broccoli 
• Carrots
• Mushrooms
• Bell peppers
• Onions

 

9. Season veggies and roast them.

When you roast veggies in the oven, they take on a whole new taste and texture. Get a sheet pan, some oil, and spices, and heat your oven to between 400° and 450°F. Cut your vegetables into pieces about the same size so they cook at the same rate. Then, mix in your favorite herbs and a few tablespoons of olive oil.

If you want the best taste and texture, don’t crowd your pan. Also, it’s best to flip your vegetables halfway through cooking so that both sides get caramelized.

10. Make a sauce out of greens to go with pasta.

Blending veggies into a sauce is another way to hide them in a dish. For example, aside from tomatoes, most of the ingredients in marinara sauce are vegetables. Onions, garlic, and basil are some of these. Adding red bell peppers will take it to the next level.

For other sauces, like pesto, which usually has basil, you can mix in leafy veggies like spinach or kale.

In conclusion

It doesn’t have to be a chore to eat your veggies. You can cook them or add them to recipes in a number of ways that will make them taste better and help you meet your daily needs. By doing this, you help lower your chance of getting a long-term illness.