HOW TO INCREASE YOUR VEGGIE INTAKE: COOKING TIPS TO HELP YOU NOT HATE VEGETABLES
“I just hate eating vegetables” tends to be the most common sentence I read when I get a new client intake form.
It usually comes straight after reading that said client’s main goal is to “lose fat and gain muscle.” If that gives you any consolation for not being a fan of veggies, GREAT. But in years of coaching, I’ve learned it’s not so much about hating vegetables as much as not knowing how to prepare them or make them enjoyable.
I recall growing up in a household where vegetables weren’t unfamiliar but were often thrown in with casseroles or simply boiled. Oddly enough, steamed broccoli with cheddar cheese was a significant comfort of my childhood [truthfully, I think it’s because I had a heavy hand with the shredded cheese]. But I never consumed a Brussels sprout until I was in law school. When I asked my mom why a few years ago, she said she never liked the taste. Which is fair if the only way they’ve ever been prepared is by steaming them. When I prepared them the way I enjoyed them, she was disappointed she hadn’t incorporated them into her intake earlier in her life.
Let me share with you FOUR of my favorite ways to help make veggies a TOTAL QUEEN in your household:
Seasonings are a SLAY. Salt and pepper are your standards. My favorites are Hidden Valley Ranch dry ranch, Chef Paul Prudhomme Salmon Magic Seasoning, Tajin, and any seasoning from Trader Joe’s. We often assume that veggies have to be gross, so we don’t even bother to add seasonings that can completely change the eating experience.
Steamed or raw veggies are NOT where it’s at. Instead, roast, saute, air fry, or broil your vegetables. Grab some seasonings, and get them crisp and brown in the air fryer or oven. Or, if crispy veggies aren’t your jam, saute them with a bit of butter or oil and some seasoning. If you’ve got the grill out, throw them on while cooking your weekly protein sources.
Don’t be afraid to use butter, oil, or cheese. I often avoided using butter, oil, and cheese because I thought they had too much fat. But when I realized how of a difference it made with the taste, I found myself far more willing to consume veggies. Adding a bit more flavor to veggies via cooking fat also makes them a more well-rounded, balanced meal. And no surprise, my toddler loves to eat those veggies, too!
A little bit of sweet will add a lot. A sweet glaze can be used not just for a donut but also for veggies. Maple syrup, honey, or balsamic glazes can bring a nice slight sweetness to the savory parts of veggies.
Notice the theme in all of this? Don’t rely on a raw veggie or water alone to cook it. Pair it with something more to add to the taste and texture. Soon enough, you’ll find yourself eating a serving or more each day.
This also serves as a reminder that, while eating in a calorie deficit is essential for working towards fat loss goals, it doesn’t have to be a miserable experience and it doesn’t require subsisting on gross boiled vegetables alone. Eating more high-volume foods can help increase satiety when eating in a calorie deficit but adding more calories and flavor via seasonings and cooking oils can go hand in hand with creating sustainable changes and enjoying food as we are meant to.
Boring veggies can sashay away.
We believe that the best way to achieve your fat loss goals is working with a coach who creates a plan specific to you - your needs, your preferences, and your goals. A sustainable approach to our nutrition is essential to long-term habits and success. For high support coaching and guidance, apply for our 1:1 Nutrition Coaching here.