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Thread: How Do You increase Your Vegetable Intake?

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    Default How Do You increase Your Vegetable Intake?

    I really need to start consuming more veggies and I would love to get some ideas on some easy ways to do this! Beans and legumes as well! I'm thinking:

    - Warm and cold spinach salads( I would probably add diced tomatoes and red onions as well)
    - I love V8 juice but I've decided to start making my own and drinking some every day!
    - Vegetable soups ( Like creamy tomato, black bean, lentil soup, and greek lemon soup but i will add cabbage to this). I can also add eggplant and artichokes to my already existing soup recipes because I love both! And I can also add sundied-tomatoes to healthy italian soups.
    - Grilled tomato paninis
    - Grilled marinated veggie kabobs ( i can do this as a side dish and add chicken or fish when i want to make it into a meal)
    - Indian lentil and veggie dishes
    - Start juicing (mango, orange, pinneapple, etc.) and adding carrot juice to my fruit juice mixes, or even adding some carrots into my smoothies
    - Mediterranean eggplant dishes
    - Adding more herbs to my soups, sandwiches, and grilled meats
    - Frozen veggies that I can cook quickly ( cabbage, broccoli, etc. ) and fresh veggies that i can cook or steam (collard greens, zucchini, squash, etc)

    Anyone have any other ideas? I really need to start taking my health more seriously

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    Default Re: How Do You increase Your Vegetable Intake?

    The reason I said spinach salads is because I already eat a lot of salads that consist mostly of iceburg and romaine, and they don't carry as much inherent nutritional value

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    Default Re: How Do You increase Your Vegetable Intake?

    Go on the raw food diet! then you'll find yourself eating heaps of veggies!!!

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    Default Re: How Do You increase Your Vegetable Intake?

    Quote Originally Posted by kitinboots View Post
    Go on the raw food diet! then you'll find yourself eating heaps of veggies!!!
    That's a good idea! I am such a "warm foods girl" though haha idk if i could even do it! But it would be worth a try

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    Default Re: How Do You increase Your Vegetable Intake?

    I LUV Trader Joe's grilled aparagus, very thin stalks, in the frozen pack. I actually eat them as snacks.
    I just had a delish pre packaged salad with soy/ginger dressing, Ken's Steakhouse brand, reduced calorie, one of the best salad dressings out there, I also have the Ceasar's & Northern Italian. Plus they can be used as mariandes. Avacadoes are great, although they're considered a fruit.


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    Default Re: How Do You increase Your Vegetable Intake?

    I think you're suggestions are great. :-) you seem to be doing the right thing.

    I tried the raw food diet once, and failed miserably. I like my food cooked too much.
    "You can close your eyes to reality but not to memories -Stainslaw J. Lec

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    Default Re: How Do You increase Your Vegetable Intake?

    Quote Originally Posted by papillonluvr View Post
    I think you're suggestions are great. :-) you seem to be doing the right thing.

    I tried the raw food diet once, and failed miserably. I like my food cooked too much.
    thanks! and me too im the same way! but i figure if i make my own v8 juice hopefully i can still get some of the benefits of raw but it will be much easier to just drink

    i also plan on substituting mayo on sandwiches with sundried tomato pesto. not a huge deal but every bit helps, right? haha

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    Default Re: How Do You increase Your Vegetable Intake?

    I found that avocado makes a yummy sub for mayo, but I really like mayo on my sandwiches.
    "You can close your eyes to reality but not to memories -Stainslaw J. Lec

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    Default Re: How Do You increase Your Vegetable Intake?

    Tarro root chips are pretty good when mixed with chips made out of beets (sweet) and sweet potato chips (savory).

    I also like to dip baby carrots and sliced bell peppers into roasted red pepper hummus or olive hummus.

    Frittatas (sp?) are also yummy. I find making mine with a couple eggs, splash of skim milk and bag of frozen stir fry veggies into a pan and baking at 375 until fluffy/done is the easiest. For extra flavor boost I pour spaghetti sauce on top.

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    Default Re: How Do You increase Your Vegetable Intake?

    Wheatgrass juice.

    You can mix it into tons of smoothies. For ideas, check out this website:
    http://www.cafefresh.com/
    See if there's one near you.

    Or you can buy this kind of stuff; they probably have it at your local grocery store:
    http://bolthouse.com/our-products/be...oodness/detail
    It's actually pretty good. Tastes like green apple.

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    Default Re: How Do You increase Your Vegetable Intake?

    Mmmmmmm hummus!! Food of the gods!
    I'm a big fan of dips and spreads. It's very easy to disguise extra veg in a dip.
    Homemade hummus, guacamole and black olive tapenade are my favourites.
    I don't think I could live without my blender!!!

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    Default Re: How Do You increase Your Vegetable Intake?

    I make different versions of gazpacho, cold spanish vegetable soup. It tastes awesome, and it's like drinking a huge salad. Also good because it's raw so you're getting all the nutrients from the vegetables.

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    Default Re: How Do You increase Your Vegetable Intake?

    I SWEAR by my method of cutting up veggies and putting then into ziplocks. I cut enough for about 3-4 days , put them in a bag ( the ones I use each days around like 6 inches by 8 or something .... not sure ) and grabbing them to eat throughout the day. It takes time to shop and prepare the little sacks but this way they are portable and I can eat them while waiting for things. I try to eat about 30% raw veggies ( my volume of food is 30% veggies ) . I LOVE food , so I do this really just to provide balance for when I get my hands on goodies like steak / cheeses and other delights.

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    Default Re: How Do You increase Your Vegetable Intake?

    ^ yeah I do this too. Generally I cut up celery and carrots and mix them in a zip lock bag and chuck in in my handbag or in my car when I know I've got a busy day. Saves me snacking on unhealthy foods or bingeing if I'm so hungry from not having time to eat a proper meal.
    Some mistakes are too much fun to only make once.

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    Default Re: How Do You increase Your Vegetable Intake?

    If you are already making salads, you can add a lot more variety to it as well. Bell peppers, carrots, avocado, olives (the ones stuffed with garlic are amazing), cucumber, etc.

    Making your own pasta sauce using diced tomato, onion, and bell peppers as a base is also a good way to add more veggies to your diet.

    I also second the notion of preparing healthy foods in advance so you have them on hand when you are hungry. I usually make a massive salad (always changing) and also pre-cut veggie sticks (i.e. carrots, cellery, cucumber, bell peppers) and fruits (i.e. strawberries). This makes it much easier to snack healthy.

    I also bargain with myself when it comes to my huge sweet tooth, like "I can eat all the cake I want, but first I must eat that apple." Not a good method for losing weight, but an easy way to get extra nutrition.

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    Default Re: How Do You increase Your Vegetable Intake?

    Quote Originally Posted by AngelKing View Post
    I make different versions of gazpacho, cold spanish vegetable soup. It tastes awesome, and it's like drinking a huge salad. Also good because it's raw so you're getting all the nutrients from the vegetables.
    Recipe?

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    Default Re: How Do You increase Your Vegetable Intake?

    Quote Originally Posted by AngelCummings View Post
    I really need to start consuming more veggies and I would love to get some ideas on some easy ways to do this! Beans and legumes as well! I'm thinking:

    - Warm and cold spinach salads( I would probably add diced tomatoes and red onions as well)
    - I love V8 juice but I've decided to start making my own and drinking some every day!
    - Vegetable soups ( Like creamy tomato, black bean, lentil soup, and greek lemon soup but i will add cabbage to this). I can also add eggplant and artichokes to my already existing soup recipes because I love both! And I can also add sundied-tomatoes to healthy italian soups.
    - Grilled tomato paninis
    - Grilled marinated veggie kabobs ( i can do this as a side dish and add chicken or fish when i want to make it into a meal)
    - Indian lentil and veggie dishes
    - Start juicing (mango, orange, pinneapple, etc.) and adding carrot juice to my fruit juice mixes, or even adding some carrots into my smoothies
    - Mediterranean eggplant dishes
    - Adding more herbs to my soups, sandwiches, and grilled meats
    - Frozen veggies that I can cook quickly ( cabbage, broccoli, etc. ) and fresh veggies that i can cook or steam (collard greens, zucchini, squash, etc)

    Anyone have any other ideas? I really need to start taking my health more seriously

    Take a look here Sweetie....

    http://vegweb.com/

    http://www.peta.org/living/vegetaria...s/default.aspx

    http://www.tarladalal.com/

    http://www.eatyourveggie.com/

    http://www.vegetariansrecipes.org/


    ....and here is the Website for The Vegetarian Society:

    https://www.vegsoc.org/


    We eat vegetarian dishes 3 maybe 4 times a week at home, and it's no more hassle to cook than a meal with meat.
    [SIGPIC][/SIGPIC]
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    Default Re: How Do You increase Your Vegetable Intake?

    Yum sounds like a great list!

    Here are a few more:

    You can get a kitchen gadget that cuts zucchini into long spirals and use them as noodles in pasta. Pesto made with fresh basil would be a good sauce.

    If you bake, you can make carrot muffins with shredded carrots in them.

    Also, you can actually make flourless brownies/fudge out of black beans!

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    Default Re: How Do You increase Your Vegetable Intake?

    Quote Originally Posted by AngelKing View Post
    I make different versions of gazpacho, cold spanish vegetable soup. It tastes awesome, and it's like drinking a huge salad. Also good because it's raw so you're getting all the nutrients from the vegetables.
    Ahhh I looove Gazpacho!! I used to eat this as a kid but I haven't had it in forever!

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    Default Re: How Do You increase Your Vegetable Intake?

    You guys are amazing, thank you for all of the suggestions... I can't wait to try these yummy recipes!! and

    at the bean brownies lmaooo

    I will probably end up trying those just out of sheer curiosity, I love how creative some people are!

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    Default Re: How Do You increase Your Vegetable Intake?

    I have a picky eater at home and he loves mash potatoes but he always adds way too much butter and salt.. I like to switch it up by switching the potatoes with cauliflower and herbs. He can't seem to notice the difference. It might not be much of a switch but I'm getting sick of potatoes..

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    Default Re: How Do You increase Your Vegetable Intake?

    ^^ Mashed cauliflower is awesome!

    I'm a lazy jerk so I prefer to drink a lot of my nutrition. Smoothies are fantastic, and if you buy leafy greens in bulk it doesn't get too spendy.

    The black bean brownies cracked me up. I texted my husband about it and he was pretty vehement about not eating them, and he is an extremely adventurous eater, haha.

    Dips are great!! Make them at home as much as you can. Ever had baba ghanoush? Good stuff, feels indulgent but it's actually pretty good for you.

    Making all of your own pasta sauces at home makes a huge difference- price wise and nutrition wise. I've got TONS of super easy pasta sauce recipes if you want me to post them! Red sauces, yellow sauces, green and everything in between.

    I know i ALWAYS say this, but if you dig curry, it's fantastic for a) using up leftovers and b) putting vegetables in. Whatever is in your fridge works great, trust me. I've put everything from potatoes and onions in it to spinach and bell peppers. I've even stirred in frozen mixed veggies. And it will always taste great. These two curry products are what I use, and they last FOREVER:




    If you want a scratch curry recipe, I have an easy one for when I'm not lazy. Pair these with jasmine or basmati rice... completely awesome.

    Even stirring some frozen veggies into your ramen helps. When we were poor as dirt and still wanted to eat well, we would buy ramens like the one below (not top ramen), drop in an egg and stir in veggies.


    Shop the Asian markets and local farmer's markets for better deals and better selections.

    Sorry so long and rambly

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    Default Re: How Do You increase Your Vegetable Intake?

    Quote Originally Posted by mediocrity View Post

    Making all of your own pasta sauces at home makes a huge difference- price wise and nutrition wise. I've got TONS of super easy pasta sauce recipes if you want me to post them! Red sauces, yellow sauces, green and everything in between.


    If you want a scratch curry recipe, I have an easy one for when I'm not lazy. Pair these with jasmine or basmati rice... completely awesome.
    oooh please do share!

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    Default Re: How Do You increase Your Vegetable Intake?

    Just a word of warning, because I actually had this happen when I was much younger, you can overdose on vitamins... particularly from V8. Its NOT a good feeling... think of having no control over your stomach for a week & being in the hospital. So, be sure that you are taking into account what you are eating, especially if you tend to eat the same things day after day that are high in certain vitamins.

    As for the vegetables, plenty can be consumed raw. As far as cook, I am INSANE about grilled artichokes & spaghetti squash. Take a week & eat like you regularly do, but as you do this each time you start reaching for dried foods or anything high in carbs or fat, consider what you might use as alternatives. For example, chips & bread can be replaced rather easily. I'd suggest considering snacking on homemade salsa because it's pretty healthy & you can dip plenty of other veggies into it. A lot of veggies can also be soaked in homemade seasonings/marinades & snacked on later.
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    Default Re: How Do You increase Your Vegetable Intake?

    Quote Originally Posted by Kylea2 View Post
    Just a word of warning, because I actually had this happen when I was much younger, you can overdose on vitamins... particularly from V8. Its NOT a good feeling... think of having no control over your stomach for a week & being in the hospital. So, be sure that you are taking into account what you are eating, especially if you tend to eat the same things day after day that are high in certain vitamins.

    As for the vegetables, plenty can be consumed raw. As far as cook, I am INSANE about grilled artichokes & spaghetti squash. Take a week & eat like you regularly do, but as you do this each time you start reaching for dried foods or anything high in carbs or fat, consider what you might use as alternatives. For example, chips & bread can be replaced rather easily. I'd suggest considering snacking on homemade salsa because it's pretty healthy & you can dip plenty of other veggies into it. A lot of veggies can also be soaked in homemade seasonings/marinades & snacked on later.

    this is very true and thanks for the reminder! i don't think i'm in danger of this anytime soon though

    i loooove artichokes as well! it's very easy to quickly add it to soups and pasta and it's very, very good for you.

    salsa is also a good idea! i'm a salsa junkie. i make mine fresh with chopped tomato, red onion, cilantro, red and green peppers, freshly squeezed lime juice, salt to taste, and sometimes garlic (which is amazing btw and adds an extra health boost). if i want it to be extra hot i will add a dash of texas pete to give it a kick! i also add other things to it depending on my mood - artichokes, corn, or even mangoes and pinneapple when i want a fruity salsa! you can put it on lowfat chicken wraps/quesadillas, or eat it with homeade baked corn chips.

    i also make my guacamole like this (all ingedients are really to taste, this "recipe" is very adaptable so i'm not going to put specific measurements)
    - Avocado, peeled and mashed
    - fresh cilantro
    - fresh lemon or lime juice
    - a bit of dry taco seasoning mix
    - finely chopped red onion (the flavor comes out better if you grill them for a few seconds first)
    -fat free sour cream or low fat cream cheese
    - salt
    - garlic/garlic powder


    ^^ You can also add grilled corn and/or tomato, all variations are very very delicious!!! if you don't like taco seasoning you can add a bit of hidden valley ranch seasoning mix instead, both ways are really good

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