Here’s How to Win Over Your Struggle With Vegetables Once and For All
By: Bett Harris
Tags: Wellness, Health, Food, Self Improvement, Life

National food guides around the world agree on the following dietary recommendations

Eat a variety of foods.

Drink plenty of water.

Get enough exercise.

Eat more vegetables.

Avoid too much fat — especially processed fats.

Eating more vegetables is one of the top five dietary recommendations. Sadly in 2016 only 30% of Canadians age 12 and older reported eating the minimum daily requirement of fruit and vegetables as reported by Statistics Canada.

The U.S. numbers are even worse reporting only 1 in 10 adults get enough fruits and vegetables as seen in the 2017 CDC Report.

The problem is with veggies, not fruit

It’s clear that most people don’t eat enough fruits and vegetables. I’ll step out on a limb here and say the problem is not as much with fruit but with vegetables. Most people enjoy fruit and probably come close to meeting the recommended daily intake.

The new Canada’s Food Guide 2019 suggests fruits and vegetables should make up a full 1/2 of our diet. Whole grains and protein make up the other half.

Most people just don’t like vegetables.

I get it! Veggies are not my first go-to either but I also refuse to live in denial. Facts are facts and we can’t dispute them. The first statement in the above noted Statistics Canada report states:

“Fruit and vegetable consumption provides an important source of vitamins, minerals, and fiber, which may reduce the risk of heart disease and some types of cancer.”

I didn’t like vegetables either

Since the problem clearly lies with vegetables I will share what I have learned over the years. I wasn’t raised to like vegetables either. I learned their importance when studying health in my mid-twenties and quickly grew committed to finding ways to get them into my diet. I kept at it and I can now say I love all veggies. It wasn’t easy at first but I stuck with it.

Here are 3 habits that helped me add vegetables to my diet

1. Veggie stock/broth

Personal image by author Bett Harris

I keep a stock pot chock-full of veggies on my stove at all times. Each batch is good for 3 or 4 days. I start with fresh garlic and onions in filtered water. I sometimes add 2 tablespoons of apple cider vinegar. This makes the stock acidic and helps pull nutrients out of the vegetable. Over the next 3 days or so I ladle broth out and drink it while adding more water and veggies.

I only drink the broth. All the veggies end up as compost.

The first day I may add some fresh or dry herbs, carrots, and celery. Day two greens like spinach or kale, fennel, and dulse (seaweed). Day three cabbage and okra. I also add sea salts and pepper to taste. The pot stays on low heat for up to four days. The last day I strain the broth into jars and store in the fridge for later use. I vary the mix each time so I get as much variety as possible. See more on my veggie and bone broth here.

2. Veggie smoothies

All you need here is a good blender or Nutribullet. I make this in bulk and freeze it in mason jars. I start with greens and lots of them. I vary my greens and use spinach, kale, collard greens, mustard greens, and all types of lettuce. I add parsley, celery, and cucumber. Water needs to be added to the mixture so it doesn’t get too thick. I used to add frozen berries or dried fruit to make it a bit sweeter but I no longer need the added sweetness. Feel free to add fruit if you desire. I drink this straight-up but it can also be used as a base for a morning smoothie by adding protein powder and/or yogurt, hemp hearts, ground flaxseed, and chia seeds.

3. Veggie juice

This requires a professional juicer which extracts all the juice and some of the plant material from most fruits and vegetables. My favorite fruit blend is pineapple, apple, lemon, celery, and red grapes. My favorite veggie blend is parsley, carrot, beet, celery, ginger, and cucumber. Though juicing removes most of the fiber from the food the juice still supplies all the vitamins, minerals, enzymes and other nutrients available from the food. I make this in large batches of about 4 liters and freeze in mason jars for later use.

By making one or more of these habits part of your daily routine you will develop a healthier lifestyle and guarantee you eat your veggies every day.

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