Help eating more veggies

souzouchan

Hi everyone!

This is rather embarrassing to request help for, but I do need advice on how to get more veggies into my diet. The main obstacle I run into is trying to eat them and making them taste great.

The problem stems from childhood when I couldn't eat them without getting ill, which I recognize now as more of a psychological factor more than anything. It was like that with meats which I am able to eat better now, but unfortunately I still struggle with veggies.

So to all of you, is there anyone else who struggles with this?

And to solve it, are there any ideas to dress up the taste without adding crazy amounts of calories? I'd love ideas to use, which I'd hope to then slowly drift away from until I am able to have little issue eating them with my diet.

Please no teasing or bad words, I know already how embarrassing this already sounds....

pinky_pie

I have the same problem so curious to see what answers will be given

souzouchan

pinky_pie: It's great to know I'm not the only one!

steffiejoe

Try making green smoothies. I get tones of green veggies in my diet that way.

rieann84

This reminds me of my mom. She will legit not eat anything green. If she has a pea, she will vomit. (Something about the texture or the "pop" she says)

lol...anyway. Something I've been doing lately is spreading fresh broccoli florets on a sheet pan, sprinkling them with salt, pepper & whatever, and baking them. I feel like carrots are an easy one to jump on immediately, you can eat them raw with low-fat dressing or hummus. Cooked, they have a sweetness all their own. Do you like sweet potatoes? They are excellent baked into wedges or "fries", even mashed up. I mash up cauliflower too, with a bit of reduced fat sour cream..nice substitute for mashed white potatoes.

MostlyWater

You can make soup, blended if you prefer.

Do you like raw salads or prefer cooked veggies like broccoli ?

fattybumclaire

Hiya,

If you like dinners such as chilli con carne, shepards pie or spag bol try grating courgettes, mushrooms and carrots on a coarse grater into your minced meat and letting it cook down with a tin of tomatoes for at least half an hour. The veggies are hardly noticable if you put plenty of herbs or spices in.

If you like curries, chuck in a bag of spinach, it wilts down to practically nothing but it's packed full of vitamins.


Good luck

speedgraphic19

I used to have a hard time eating veggies too. It was mostly just a case of needing to find ones I like...or in some cases, eating them until I don't hate them anymore. LOL.

Not sure if this will help, but I like to steam veggies with chicken broth. I think it helps the flavor more than water, but that could just be me. Also, a cup of chicken broth is about 10 calories, and you probably won't even need that much, so this method of cooking doesn't add many calories. (You can also use vegetable broth if you prefer.) After steaming them you can add some spices, like salt and pepper, or maybe lemon juice, just whatever you like. Sorry if you've tried this already, but it worked for me.

souzouchan

Try making green smoothies. I get tones of green veggies in my diet that way.

That sounds awesome! Do you flavor it up in anyway or does it taste good all together??

alijane9

Try making green smoothies. I get tones of green veggies in my diet that way.

That sounds awesome! Do you flavor it up in anyway or does it taste good all together??

Don't know how this smoothie is made (interested to find out!), but I do know that you could juice up apple or pineapple with it. Someone I know told their kids they were drinking apple juice for years - it was mainly broccoli and spinach...
Are there any veggies you can cope with eating? My partner's child doesn't do veg at all, tonight he enjoyed tomato, onion, carrot and red pepper with his chicken, bacon, wholemeal pasta and cheese... I'm not telling him that's what he had though.
I tend to cook things down and blend them up. Planning on adding courgette next week to his 'tomato sauce'. He doesn't do spices (yet), but if I was doing the same thing for myself I'd probably add some chilli, garlic, paprika.
Did an easy fish pie the other day and grated in a few veg, they sort of disappeared and made a sauce...
Apparently it takes around 10 times of tasting something before our brains can tell whether we like it or not - just something to bear in mind while you get yourself over the hurdle of actually getting it from hand to mouth.
Good luck, keep us posted with what you try!

workingonme2013

try to mix them into food, thats what i do.
like when you make a pizza put green lettus down after tomatta sause than the cheese this way it there but you don't see it
for things like brockly , tommatos or other vegges mix them in with spiggity or some type of food you like this way there their but you don't have to tatset them.

Pandabug93

If you like mashed potatos, you can make a healthier version using cauliflowers, all mashed up, instead!

Haikugurl

I don't know how good this cookbook is, but I saw the author on a talk show a few years ago....& in order to help get her kids to eat healthier foods she would puree vegetables & sort of hide them in her recipes. (like pureed cauliflower put in mac & cheese). Here's a link: http://www.amazon.com/Deceptively-Delicious-Simple-Secrets-Eating/dp/006176793X/ref=sr_1_1?s=books&ie=UTF8&qid=1354485608&sr=1-1&keywords=jessica+seinfeld

My husband in picky about the texture of certain veggies, so I'll puree chunks of tomatoes & onions and put them into marinara sauce. I also make a vegan mac & cheese that has pureed sweet potato in it.

Also, roasting veggies brings out the flavor. For example you can toss some chopped broccoli (or any veggie like asparagus or squash or potatoes) & toss them with a small amount of olive oil & salt & optional herb of your choice. Roast at around 400 to 425 for 10 to 20 min on each side (depending on how fast each side browns.

Hope some of these ideas help

PaytraB

If you like mashed potatos, you can make a healthier version using cauliflowers, all mashed up, instead!

Mashed cauliflower is great. I second this idea.

Also, do you like the taste of lemon? If so, you can squeeze a few drops of lemon onto some veggies to spice up the flavor. Broccoli and asparagus are good this way. Or instead of pure lemon juice, try some lemon pepper.

ubermensch13

Try making green smoothies. I get tones of green veggies in my diet that way.

That sounds awesome! Do you flavor it up in anyway or does it taste good all together??

Try this: half cup of greek yogurt, 1 banana, handful of frozen strawberries, big bunch of raw spinach, splash of milk of your choosing(I use rice or skim), blend.

MissJanet55

I love vegetables. They taste completely different if you toss them in a little olive oil and salt and pepper and roast them in the oven for half an hour or so.

You can also make almost all green vegetables taste good by heating some garlic and ginger in olive oil (good fat), then tossing in the veg with a little soy sauce, or some other flavour you like. (sometimes it helps to steam the veg a little first, until slightly underdone).

It's just learning to cook them! Check out some good cookbooks or websites and enjoy!

dorothytd

Totally agree with the roasting - we add garlic powder as well.

Another way is to stir fry - you can use just a little olive oil, sauté some fresh garlic and add veggies and spices that you like. We're big fans of broccoli and red peppers. It gives the vegetables a different flavor. My kids love it!

qadosh2him

a "Green Monster" is my favorite smoothie. Take a couple of frozen peaches (peel, cut in half, freeze...or buy a bag of frozen peaches --it's easier), apple juice and a big handful of spinach and a half cup of vanilla or plain yogurt. Blend until smooth. YUMMO!! (you can eliminate the yogurt if you want but it adds creaminess and nutrition)

LinaS1976

This is not embaressing at all especially is vegies were "foreign" when you are growing up. It all stems from childhood. You have to build a solid base from a very young age. If my twins didnt like a vegie that i knew was good for them i tried for about 10 times to see if it was just a "new" taste or something they really didnt like. And in the end i would either grate or cut finely and mix into the other food they were having. i,e a tomato based sauce for pasta or a meatloaf/shepards pie etc. Goodluck. You just have to try a new vegie each week. make it a goal to get one new vegie and week and google different types of receipes and you will soon begin to love them. Goodluck

jkcrawford

Bump

Guamybear

I agree smoothies are great to add them in but I have found like those birds eyes veggies..they come in cheese or a sauce and taste really good..

marycmeadows

It's pretty easy. Just eat them. same thing I tell people that need to drink more water - just drink more water. It's really not that hard. seriously, you can't tell me that every vegetable tastes bad to you. Experiement with different vegetables, and different cooking styles. I love raw carrots, but recently tried roasted carrots, and found out I LOVE them My veggies of choice (though I eat pretty much all of them) are zucchini, sweet potatoes, broccoli, butternut squash, spaghetti squash, peppers, mushrooms, peas, green beans, beets, etc.

I also put kale & canned pumpkin in my protein shakes on a regular basis.

Avoid any veggies (frozen) that are covered in any kind of 'sauce' or seasoning. they are loaded with sodium.

Rocbola

Try juicing vegetables. It is a great way to get veggie nutrients into your body in concentrated form, and it tastes pretty good too. Smoothies are great, too.

If you have a facebook, "like" the page called "Fullyraw" co-op. It's an organic veggie co-op in Texas and they are always posing really creative recipes using tons of veggies.

kayakinggrrl

The suggestion to make soup is a good one. I big pot of vegetable soup is really delicious this time of year and this is from someone who was never a big veggie eater as a kid. The flavors of all the vegetables blend together so it doesn't taste like any particular vegetable. Plus cooking changes the texture so that might help you some.

Other ways I enjoy veggies:
A cup of steamed broccoli florets on top of my baked potato, with just a little cheddar cheese for flavor
Tossing steamed green beans with a little rice vinegar, sesame oil, and soy sauce
There are some good recipes to add spinach to Italian dishes such a lasagne.

Good luck! I really didn't like veggies as a kid. I remember sitting at the table crying because I didn't want to eat lima beans. Now I find that I miss them if I don't get a few on a regular basis.

topazz2511

Hey,
Some simple veggie ways that I have incorporated into my diet with success are -
1. Eat raw carrots/celery/cucumber as snacks with hummus/peanut butter - very filling, yummy and nutritious
2. roast veggies in the oven. This brings out their natural sweetness and you can then pair this with your favorite meat to make a rounded protein filled dinner
Preheat oven to 200C.
Wash some eggplant, carrots, zucchini, tomatoes, bell peppers, corn and slice thinly. combine 2 tbsp olive oil, crushed herbs(i love the italian mix herbs), salt and pepper. Add cut veggies to this bag and mix well so the veggies are nicely coated.
remove veggies onto a lined baking tray/pan and pop into oven covered with foil for 10-15 mins, then remove foil and let roast for another 10 mins.. Yummy
3. Cut up leftover grilled chicken and toss as a salad with lettuce, shredded carrot, cucumber, tomato. add some cheese for extra taste. you can use extra virgin olive oil with some lemon and pepper as a dressing. really healthy and yum

LorinaLynn

I buy bags of frozen mixed vegetables, and stir them into just about anything. Pasta with marinara sauce... and a cup of "Italian Blend" veg. Teriyaki rice... and a cup of "Peking Blend" veg. Pepper and onion stir fry and black beans with Mexican rice. Yadda yadda yadda.

I get lots of vegetables, they pretty much just taste like whatever sauce or marinade I cooked with, and since they're in frozen, I don't end up with a bag of fuzzy moldy glop in my refrigerator if I forget to eat them. Plus, most bags are about $2 a pound (especially if you buy store brand) which is better than the cost of most fresh vegetables.

Firefox7275

As an adult I barely ate any fruit and vegetables until I got sick - one day I sat myself down and made myself change my ways. I can remember gagging preparing or tasting plenty of foods. For me what worked was thinking about when I would eat fruit or vegetables without minding - in my case it's always with a sauce, never plain by choice. I introduced one new food at a time until I was eating a reasonable range, but some things I still won't eat - I can't stand the sweet flavour or texture of most cooked root vegetables or squashes.

Do you like Indian or Thai curries, vegetable soups, Chinese stir fries, baked beans or vegetable lasagne? There are few calories in herbs and spices, hot chilli sauce, soy sauce, lemon juice, garlic, meat stock nor in dry white or red wine once you boil the alcohol off. A rich tomato sauce disguises a lot and is a vegetable portion in itself. For a creamy sauce I use Greek yoghurt or low fat soft cheese or powdered milk (all count towards dairy portions) or block creamed coconut (you don't need much, it's a fruit and the fats may help bodyfat loss) or a double strength canned 'cream' of mushroom soup.

redraidergirl2009

Well can you give us some examples of what you're eating now?

Try seasoning veggies, steaming them, baking them, ect...think of the vegetables you already like and incorporate them. I'm veg so I eat them alot, of course, like you, there was a time I didn't eat many of them at all..

shrinkingislander

Spinach is like my "BAM" and I throw a few handfuls into everything. I do not have a microwave so I warm my soup up on the stove and I add my spinach when I am reheating it and it tastes much better then throwing it in when I am first cooking the soup and does not become slimy sitting in the soup for a few days in my fridge.

horseplaypen

Try making green smoothies. I get tones of green veggies in my diet that way.

Ditto this. I was never vegetable-averse, but in the past the only way I could think of to consume enough vegetables was in a salad form... and man did I ever get tired of chewing an entire bowl of leaves. A year and a half ago my boyfriend and I invested in a Vita-Mix, and now we have a green smoothie every day with dinner. I think we based it off Dr. Oz's recipe, and it contains:

1/2 cucumber
3 sticks of celery
1-2 cups of spinach
Few sprigs of parsley
1 apple
1/2 to 1 avocado
Chunk of raw ginger
Chunk of raw turmeric
1 tbsp each lemon and lime juice
Enough water to blend

At the beginning, we had to add a bunch of grapes to it because it was a little too bitter and astringent, but now we just drink it as above... it's gotten to the point where I find having grapes in it makes it taste almost too sugary. We drink this just before or just after dinner, because it is pretty filling, and I find it totally refreshing and rehydrating now. You could also start with half that recipe and see how it goes. I find it much, MUCH easier to drink my veggies than to eat them, plus it boosts my water intake too!

earlyxer

Sorry - there's no silver bullet, so stop looking for it. Focus on fibrous green veg - broccoli, spinach, green beans, sprouts, etc. I roast the brocc/sprouts. Spray with some olive oil, adds salt/pepper on a cookie sheet. 450 deg for about 20 minutes.

Eat your vegetables!