Sneaky Ways to Add More Veggies To Your Diet

Given the choice between a plate of veggies and a slice of pizza, most college students would opt for the latter of the two.  But that slice of pizza lacks serious nutritious value.  Constantly choosing the carb-rich, sodium packed choices will have a significant impact on your health.  However, choosing vegetables over junk food can be a challenge and finding ways to incorporate more veggies into your meal can be tricky.  Fear not!  I’ve got six suggestions on how to add a few more servings of veggies to your favorite dishes so you can still enjoy what you eat, but not feel so guilty.  Enjoy!

Smoothies

Green smoothies have been pretty trendy lately.  If you haven’t jumped on the bandwagon yet, now is the perfect time!  Incorporating mild flavored veggies like spinach, kale, cucumber, and even carrots into smoothies is great because the flavor of the fruit overpowers the vegetables, so all you vegetable-haters out there can still get quality nutrients in your diet without forcing yourself to choke down a plate of greens.  Plus, if the idea of drinking a green beverage scares you, don’t worry; the berries will turn the smoothie a dark purple or red color.

Give this recipe a try; it’s my go-to smoothie when I need an extra serving of veggies in my diet.

1 cup (8 oz.) of milk (I prefer skim or almond milk)
2 tbsp. nonfat plain Greek yogurt

4-5 ice cubes

1 cup frozen berries

½ cup raw spinach

1 tsp. honey (optional)

Blend all the ingredients together until smooth. Enjoy!

Lasagna

There’s nothing like a big plate of hot, cheesy lasagna.  But this carb-heavy meal lacks a lot of nutritional value.  When assembling your lasagna, add thin slices of squash and zucchini in between the layers.  You can even add some shredded carrots or diced tomatoes.  For a little kick of heat, add diced pepper or jalapeños.  You don’t have to go crazy with the vegetables, but adding a few into the dish will really go a long way.  I also recommend using whole-wheat noodles for more fiber, which will keep you fuller without overindulging. 

Omelets

Start your day off right with a serving of veggies.  Omelets are a great breakfast option because they are much lower in carbs than a bowl of sugary cereal, high in protein, and very versatile.  Add some diced peppers, spinach, and tomatoes to your omelet, and just a touch of shredded cheese.  Then top with salsa for a little extra flavor.  Simple enough. 

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Fried Rice or Lo Mein

Fried rice and lo mein are cheap and easy to make, but not necessarily the healthiest meal in the world.  Whether it’s your main course or a side dish, adding veggies to fried rice is a must.  Traditional veggies in fried rice or lo mein include onions, carrots, peas, and even corn, but don’t stop there.  Diced zucchini, squash, mushrooms, and broccoli are perfect in this dish too.  Add as many veggies as you want.  Ideally, you want more veggies in the dish than actual rice.  When cooking, watch how much soy sauce you use—the amount of sodium in soy sauce is ridiculous!  Opt for brown rice if possible in your fried rice and whole wheat pasta for the lo mein, and use a limited amount of butter and oil. 

Pizza

Pizza is an absolute staple in every college student’s diet.  Skip the delivery or frozen pizza, though, and make a homemade pizza.  In doing so, you can control the ingredients and know exactly what’s going into your food.  Make this meal a bit healthier by skimping on the cheese and topping it with olives, banana peppers, diced peppers, tomatoes, and any other veggies you like. Add a little pesto to the base of the pizza for some extra flavor.

Kabobs

Who doesn’t love a kabob?  Not only are they delicious and easy to make, they can be pretty healthy, too.  Simply grab a few skewers and layer chicken (or your favorite meat) and diced veggies like peppers and onions.  Marinade in Italian dressing and then grill or bake until cooked through. These can easily be vegetarian too.