Wellness Wednesday…7 Ways to Add More Veggies


Happy Wednesday! Next week we’ll continue with our series Food = Medicine, and we’ll look at another supercharged food you can add to your diet. Today we’re going a little broader and talking about vegetables.

All veggies are packed with nutrients, and we could dissect each one to see how they act as medicine. Instead of focusing on just one, though, let’s look at 7 ways you can add more veggies, of all kinds, to your life. They will all do your body good!


Prepare for the Week

  • Prepare a whole week’s worth of vegetables over the weekend.

    • Wash, trim, or chop veggies, so they’re ready to go.
    • Roast or steam fresh veggies to use in your lunches.
    • Make sure you have frozen veggies that you can toss in the microwave.
  • Healthy Ways to PrepareBroccoli.png

    • Bake – sweet potatoes, winter squash
    • Steam – broccoli, green beans, asparagus, Brussels sprouts
    • Stir-Fry – zucchini, yellow squash, onions, peppers, mushrooms
    • Roast – Brussels sprouts, red peppers, beets
    • Grill – eggplant, zucchini, mushrooms, peppers, onions…think kabobs
    • Microwave – frozen veggies on busy nights


Keep Veggies In-sightFridge.png

  • Keep prepared vegetables on the top shelf of the fridge.

    • Keep veggies out of the crisper drawer where you forget about them.
    • Make them the easiest thing to grab and go.



Join a CSA or Co-Op


  • Join a CSA (community-supported agriculture) or food co-op to have a box of vegetables delivered every week.

    • If veggies show up at your door, you’re more likely to eat them.
    • Get to try new veggies each week depending on what shows up.
    • Forces you to get creative.


Eat Veggies for Breakfast

  • Add veggies to your breakfast.Breakfast

    • Try adding veggies (like green peppers, onions, mushrooms, spinach) to eggs or tofu to make an omelet.
    • Make a savory oatmeal dish with mushrooms, onion, and thyme.
    • Try an egg sandwich with whole grain toast, avocado, an egg, and kale.



Drink Your Veggies

  • Try juicing or smoothies.

    • Try juicing carrots and cucumber for a super-nutrient drink.
      • 8 carrots with ½ cucumber gives you ONE drink
    • Add leafy greens to your smoothies.
      • Spinach and kale work great, and you won’t even notice they’re there.



Snack on Raw Veggies

  • Substitute raw veggies for crackers, pita, tortillas, and other breads.Snacks.png

    • Try dipping cut-up bell pepper and cucumber in humus.
    • Eat carrots and celery like chips and dip them in salsa. You get the crunch and the spice.
    • Use leafy greens as wraps for tacos and sandwiches instead of tortillas and bread.


Don’t Forget Frozen

  • Keep frozen veggies on hand.Frozen

    • If you don’t have time to get to the store or prepare fresh, you’ll have a back-up plan.
    • Frozen veggies are always good for soups, stir-frys, and pasta dishes.
      • Try adding a bag of veggies to brown rice, whole-wheat pasta, or quinoa.


Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!





Melissa Merkle and Kirt Lietzow own Boomers N Motion, an exercise and health coaching business focused on keeping baby boomers and older adults healthy into their golden years.  For more information on group classes and private, in-home coaching, please contact Melissa and Kirt at coaches@boomersNmotion.com.


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