How can you stay healthy without eating vegetables? Eat the vegetables. It’s the most heard advice that everyone remembers from childhood. And this advice continues till the teenage and adult age. And the piece of advice makes sense as there is no alternate healthy diet compared to the vegetables.
According to the World Health Organization, fruits and vegetables are essential in a healthy diet. Not eating enough vegetables every day can contribute to cardiovascular disease, some types of cancer, diabetes, and obesity. (1*, 2*, 3*)
Many people don’t want to have vegetables in the diet. If you are among those who don’t want to choose vegetables in the diet, you must think about the alternatives for a healthy diet and nutrients, etc., without using the vegetables in the diet.
Healthy eating without vegetables
If you do not fancy vegetables, you will have to go for nutrients intake from the above source. Unluckily, vegetable alternatives are not exactly what people think the favorite food like; in western cultures, people usually don’t eat organic meat.
Organ meat is considered the only non-vegetable source to get the vitamins in the body. It provides you with essential elements such as zinc.
Fish and Fish Oils
Fish is the best alternative diet for those who don’t wanna eat vegetables as it contains healthy fats, unlike many other animal products, which can reduce inflammation.
Seeds are considered powerhouses of nutrients. However, they are precursors to vegetables and contain many nutrients, which are also in veggies. You can use them by using multiple recipes using seeds in pasta etc.
Nuts are comparatively richer in proteins but with low vitamins and minerals. They are so rich in terms of providing nutrients that need the body to be healthy.
Whole grains contain many vitamins—magnesium, fiber, and nutrients compared to processed grains. Only you need to switch from white to whole grain if you want to improve your nutrition drastically.
Dark Chocolate and Tea
These are considered rich in phytonutrients.
Spices and herbs
Many spices and herbs are vegetables if they look technically. Most people don’t like these. Even a tiny amount of these can help you to meet the nutritional requirements.
Supplements as a vegetable replacement
Supplements are named supplements because they can only add value to your diet, but no supplement can meet the vegetables’ benefits and nutrients.
They can be taken as an artificial way to meet the body’s nutritional needs but really can’t replace vegetables’ worth. Eating vegetables is the healthiest, cheapest, and convenient way to meet your nutritional needs. But still, if you are not willing to eat vegetables, you can use supplements to meet the nutritional needs.
How can you get creative with vegetables?
Make Veggie Based Soups
Soups are the most convenient and feasible way to multiple servings of vegetables. Vegetables can be used as a base after adding spices and sausages etc. However, it’s pretty convenient to cook veggies into broth or cream-based soups. In soups, adding a small number of vegetables makes a more significant impact meet the needs of minerals and vitamins.
Few veggie-based soups are as under
- Kitchen sink soup
- Green papaya fish soup
- Kale, tomato, and white bean soup
- Pho packed with spinach and bok choy
Try zucchini lasagna
Try zucchini lasagna is another convenient and creative way to the veggies-based soup.
Traditional Lasagna is a tasty and healthy pasta made by layering with cheese, meat, and noodles. Placing lasagna noodles with zucchini is a great way to make this delicious dish as zucchini, a vitamin source.
Experiment with veggie noodles
Veggies-based noodles are pretty easy to make, and a convenient way to add veggies to your diet and are an excellent way to replace low-carb with high-carb foods.
They can be made by inserting vegetables into a spiralizer, which processes them into noodle-like shapes. You can also:
- Shred them
- Slice with a mandoline
- Just cut them up as you desire.
Spiralizer can be used for all vegetables such as carrots, sweet potatoes, and so on. Most importantly, all of the above are packed with nutrients.
The noodles can be taken right away as soon as they are ready.
some of the noodle recipes that may be ideal for you are:
- Spaghetti squash i
- Peanut-chicken zoodles
Add veggies to sauces
The sneaky way to intake veggies is by adding veggies to your sausages and dressings, especially when you have picky kids.
While cooking sausages, you only need to add some veggies and herbs of your desire to the mix, like bell peppers and leafy greens.
Roasted root vegetables can make sauces with and give a taste of Alfredo.
Make a cauliflower pizza crust
Cauliflower is one of the most versatile as it can be packets of rice, roasted, pureed for silky goodness, and make a crust of your pizza.
You can be innovative by replacing the regular pizza crust with a cauliflower one. It will add flavor and necessary nutrients to your diet without you having to worry about your disliking of vegetables.
Blend into smoothies
Smoothies usually make in breakfast or snacks. Green smoothies or much more popular to hide leafy greens in packs of fruits.
Usually, smoothies can be made by combining fruit with ice, milk, or water in a blender. Moreover, veggies can also be added to smoothies without compromising the flavor.
Fresh, leafy greens are common smoothie additions, such as in this recipe, which combines kale with blueberries, bananas, and cucumber.
Just one loosely packed cup (25 grams) of spinach contains more than a full day’s recommended amount of vitamin K and half of the recommended amount of vitamin A.
The same kale serving also provides high amounts of vitamin A, vitamin C, and lots of vitamin K (3Trusted source, 4Trusted source).
Also, frozen zucchini, pumpkin, beets, avocado, and sweet potatoes work well blended into smoothies. You can try the Below given.
- Acai green smoothie
- Pineapple, banana, and green avocado smoothie
Add veggies to casseroles
To veggie intake Including extra veggies in casseroles is one of the most convenient and feasible ways. They add bulk, texture, and taste all at once.
Casseroles mostly combine meats with vegetables, cheese, potatoes, and grain, like rice or pasta, as traditional casseroles usually are very high in refined carbs and calories.
They’re very often used around the holidays when the peoples are not eating vegetables.
Fortunately, calories can be reduced, and carbs in your casseroles by replacing the grains with veggies, such as broccoli, mushrooms, celery, or carrots. A healthier green bean casserole is particularly familiar and popular.
In addition to reasonable amounts of vitamins and minerals, 1 cup of raw green beans contains 33 micrograms (mcg) of folate, a necessary B vitamin (5Trusted source).
Cook a veggie omelet
Omelets are an easy and convenient way to add veggies to your meal plan. Also, eggs add lots of good nutrients too.
Cook up some beaten eggs with a tiny amount of butter or oil in a pan, fold them around a filling that mainly includes meat, cheese, vegetables, or a combination of these three.
Vegetables of any type taste great in omelets, and you can meet your nutritional needs. Spinach, onions, scallions, bok choy, mushrooms, bell peppers, and tomatoes are common additions. Here are some to try:
- Spinach, goat cheese, and chorizo omelet
- Moringa omelet
- Waffle omelet with tomatoes and peppers
- Vegan chickpea omelet
How can I stay healthy without vegetables? There are countless ways you can create different types of dishes through the use of vegetables. You can make the veggie-based soaps, or you can try the mouth-watering veggie omelet.
These are not only healthful to your health but also essential to your proper nourishment. So, try any of the above-discussed dishes for your loved ones.
Written by Muddassir Abdur Rub M. D.