10 Yummy Ways to Eat More Plants
December 29, 2023 4 Minute Read
Whether your diet is vegetarian, vegan, gluten free or a traditional meat-and-potatoes approach, we could all stand to eat more veggies! Although the Centers for Disease Control and Prevention (CDC) recommends that adults eat 1½–2 cups of fruits and 2–3 cups of vegetables daily, barely 1 in 10 adults achieve either of these recommended amounts. To help add more plant power, we’ve compiled 10 easy ways to add more fruits and veggies to your plate for a healthy, well-rounded diet.
1. When in Doubt, Add a Salad
Why not load up on veggies before dinner even starts? Keep a large container of mixed greens on hand and make a habit of enjoying a big salad as a first course. You can even prep a variety of veggies for the week, like cucumbers and onions, to quickly add to a salad. If you’re short on time, look for shredded carrots and precut vegetables in our Produce Department. Pantry favorites like dried cranberries and roasted nuts are also quick and excellent additions to a tasty and filling salad.
2. Try Cauliflower Everything
From rice, crumbles, hashes and mashes to pizza crusts and pasta, cauliflower is being used as a base for a variety of products. These items make it easy to incorporate an extra serving of vegetables, such as cauliflower being blended to create a creamy pasta sauce. Since cauliflower is naturally gluten free, many cauliflower-based products are a tasty gluten-free alternative for individuals with food allergies and sensitivities.
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3. Rethink the Burger
If burgers are a regular in your dinner rotation, consider changing things up by swapping a portion (or all) of the ground beef for mushrooms, beans or lentils. Or explore the veggie burger options in-store. From plant-based burgers made from whole pieces of veggies to those that truly mimic meat, there’s something for every taste.
4. Try Something New
Did you know that tofu, tempeh and seitan products can all be used in place of meat? Tofu and tempeh are soy based, while seitan is made from wheat gluten. You can also try adding a plant-based milk, cheese or creamer to your routine.
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5. Warm Up to Frozen
Do you ever buy fresh produce only to forget it’s in the refrigerator? Frozen fruits and vegetables are an excellent alternative. They are convenient, affordable and always available when you need them. Serve them as a side dish or add them to stir-fries, soups and stews. If you have bananas on the counter that won’t be used before they spoil, slice them up and freeze them for later. Have an abundance of basil? Make pesto and freeze in an ice cube tray for an easy herby sauce to enjoy down the road. Your future self will be thrilled!
6. Add Smart Toppings
Whether your go-to pizza is homemade or frozen, try adding sliced bell peppers, mushrooms or lightly steamed broccoli florets for a boost of veggie goodness. Fresh or frozen spinach leaves are also versatile toppings that provide an easy nutrient boost on pizza night.
7. Disguise as Fries
Carrots, beets, asparagus, green beans, parsnips, zucchini and avocado can all be turned into delicious fries. Not up for making your own? You can find a variety of veggie fries and tots in our Frozen Food Aisles.
8. Add a Little Green
There’s no limit to the possibilities of spinach and kale — add it to pasta dishes, soups, stews, stir-fries and smoothies. Sauté them in a bit of olive oil, and they make fantastic toppings for taco night.
9. Embrace a Pantry Favorite
Beans are an inexpensive, simple way to incorporate plant-based protein into any meal. Try adding cannellini or kidney beans to vegetable soup, toss chickpeas into a favorite salad, or combine black beans, fajita veggies and shredded cheese to make a delicious quesadilla.
10. Use Your Noodle
Spiral-cut sweet potatoes, carrots, zucchini and beets are a delicious, nutrient-rich stand-in for pasta. Plus, they’re gluten free! You can create your own spiralized veggie noodles at home using fresh produce or find a variety of premade options in both our Produce Department and Frozen Food Aisles for easy and nutritious dishes.