How to incorporate vegetables into your diet

by | Sep 21, 2021

Vegetables are an excellent source of vitamins, minerals, fiber, antioxidants and important phytochemicals. They have been proven to help fight inflammation, aid bowel movement, boost one’s immune system, and reduce the risk of cancer and heart disease, among many other amazing health benefits.
But most of us don’t include enough of them in our diet. Perhaps we have childhood memories when they were hard to swallow. As we get older, we realize veggies can be very delicious if prepared correctly. And it doesn’t take big changes to add more vegetables into your diet. You can start eating healthier just by creatively adding a few vegetables here and there. Luckily there are many ways you can add vegetables to the meals you already like, making dining not only healthier, but also tastier.

Here are a few suggestions:

  1. Broccoli is a very versatile vegetable full of vitamins C and K, along with a good amount of fibre. Add minced broccoli to scrambled eggs or stir them into your mac and cheese.
  2. Try roasting, grilling or frying your vegetables. These cooking methods add a unique flavour that’s better than boiling. You can even try this with cauliflower, bok choy, and garlic.
  3. Add greens to your fruit smoothie for a delightful breakfast treat. You can also add coriander, ginger, and kale, to boost the nutritional content.
  4. Reinvent your favorite meals with veggie additions to get your daily vegetable count. Below are a few changes you can make:
    • Bake vegetables like zucchini and carrots into bread and muffins
    • Add vegetables to your chocolate cake. Avocado is a good option to try!
    • Add squash to your lasagna
    • Use veggies like arugula, broccoli and pea sprouts to bulk up a grilled cheese sandwich.
    • Too much meat can increase your risk of developing a heart disease. Cut back on the meat in your burgers by bulking them up with chopped mushrooms or carrot puree.
    • Add peas and beans to pasta dishes, risottos and soups.
  5. Enough of the boring salad dressings. Zest up by adding pureed avocadoes, tomatoes, beets and/or zucchini.

Fresh Produce Is the Way to Go

And remember to visit us here at Don-O-Ray Farms to pick up your fruits and vegetables – fresh from Okanagan farms. This fall we invite you to try our locally grown vegetables such as cauliflower (white, cheddar, green, purple), carrots, beets, spinach, lettuce, kale, cucumbers, and tomatoes. Not only will you be eating healthier but you’re also helping the local farmers in your community.
Don O Ray Farms Okanagan

Don-O-Ray Farmers Market

3443 Benvoulin Rd,
Kelowna, BC V1W 4M5

We’d love to hear from you!

(250) 860-2557 (after June 13)
(250) 575-7806 (cell)
 Email Us