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4 Ways to Add Vegetables to Your Diet – Even If You Hate Them

December 15, 2023

If you’ve ever ordered a BLT without the lettuce or tomato, you might feel isolated and misunderstood. But you’re not alone.

Even if you can’t stand the taste, there are plenty of ways to sneak more vegetables into your diet and reap the health benefits they offer.

Here are four tips from an expert.

1. Season, season, season.

If you avoid vegetables because they’re bland and boring, here’s an easy fix.

“Use plenty of seasoning,” says Elizabeth Barclay, MBA, outpatient registered dietitian at St. Vincent’s Medical Center. “My favorites are rosemary, garlic, thyme and paprika. Or, if you don’t feel like creating your own combinations, you can use a low sodium seasoning packet from the store. Ms. Dash seasoning combos are great too, especially if you want a specific flavor.”

And where seasoning fails, dip usually works.

“I like to combine non-fat, plain Greek yogurt with a ranch seasoning packet. It makes a great ranch dressing, perfect for dipping vegetables,” she says.

Need even more flavor? Try adding a sprinkle of parmesan cheese to your vegetables.

> Related: These Are the 3 Healthiest Salad Dressings

2. Find different ways to prepare them.

It’s possible that you don’t actually dislike vegetables – you might just dislike the way you’ve been making them.

“A lot of people that don’t like vegetables dislike the texture more than the flavor. If you find that cooked vegetables are always mushy, try roasting or air frying them to add crunch. Or if you don’t like raw vegetables, try grilling or sautéing them,” says Barclay.

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3. Hide them.

And when all else fails – hide them.

“Whether it’s in smoothies, soup or pasta sauce, there are plenty of ways to sneak extra vegetables into a favorite dish,” says Barclay.

She recommends adding spinach or kale to smoothies, after packing them with your favorite fruit.

“As long as you can get past the color, you won’t even notice the taste!”

You can do the same with pureed cauliflower and broccoli, which can easily slip into sauces, soups and casseroles undetected. For an extra boost of protein and fiber, try switching to a favorite brand of lentil or chickpea pasta.

4. Think outside the box.

If none of those ideas jumped out at you, Barclay has one last piece of advice – get creative.

“I love taking cooked broccoli and combining with an egg, parmesan and some panko breadcrumbs to form them into tater tots. This is a fun way to eat broccoli, and it’s great for the kiddos, too!”

And if broccoli isn’t your thing?

“There are so many ways to get extra vegetables in your diet. I love homemade veggie fries, which I make with carrots, sweet potatoes and hard squash. Cut them length wise, add your favorite seasonings and bake or air fry them until crispy. Or for meat lovers, try adding cooked mushrooms, onions and carrots to homemade meatballs. Chop finely before adding them to the mixture,” Barclay suggests.