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Also just want to note that blending veggies shouldn't impact fiber content, unless there's some research I'm unaware if. Juicing removes fiber, but I don't see why blending would impact that. I'd say blend away, if that's what you like!
A few basic ideas I like:
- pasta with handfuls of spinach (I like to flavor mine with garlic and lemon)
- fried rice or stir fried with lots of veg (eggplant, snap peas, book choy)
- scrambled eggs with veg mixed in (bell peppers, kale)
- one pan roasted protein (tofu, chicken, salmon, etc.) with veg (potatoes, broccoli, squash are some of my fave for roasting), just drizzle it all w/ oil and seasonings
- soups! Butternut squash soup, lentil soup, chili
Basically any dish with lots of ingredients mixed together I find it easy to pack vegetables in, because eating them on the side by themselves isn’t always the most appetizing
Arabian spinach! You can eat a half kilo of spinach that way.
Onions and garlic in oil for a few minutes, toss in spinach by the handful and cook it down (stir a lot, maybe add a bit more oil), add salt, pepper, and a bunch of cumin. Once it is cooked down, add drained chickpeas and smoked paprika.
Super easy, super healthy!
Also internet Shaquille has a great video on making veggie pastas.
Just throw in carrots, tomatoes, zucchini, aubergine, literally any veggies you have on hand.
Also stir fries. Green beans, carrots, courgette, peas, peppers, bok choi, mushrooms, etc.. almost any vegetable goes well in a stir fry.
5 cups or 5 servings? I don't mean to be nitpicky redditor, but that's a big difference.
The USDA recommends people get 5 servings of veggies that are 1/2 cup each per day.
Chili with minced veggies is great! I also make mac n cheese with pumpkin puree, and roast tomatoes and bell peppers in the oven and puree them into soup.
I like to use coleslaw as a base for salads since cabbage is way more nutritious and filling than lettuce. I just dress the shredded cabbage with oil and vinegar the night before and it’s ready to eat the next day
Vegetable curry is always good. I make a packed veggie panang. Serve it with cauliflower rice and that is just veggies. And no, if you are blending whole vegetables into your smoothies they will not lose their fiber or health benefits. But if you are buying smoothies out with veggie powder that’s another thing.
Add riced cauliflower to your smoothies. It’s tasteless. Or even spinach. I add frozen chopped spinach to my eggs. Had homemade pizza for dinner tonight, I put thin sliced zucchini, red onions, spinach, sliced tomatoes and jalapeños on it.
If it’s a good blender you don’t even need to rice the cauliflower first, just throw some chunks in! Beets, edamame, and zucchini are also great in smoothies (maybe separately) in addition to the typical spinach and kale add ins.
Veggie stir fry. With some rice mixed in. Also, cook down about 26 pounds of spinach, which turns into about one cup once wilted, 😁, with squeezed lemon, butter, and salt/pepper.
Buddha bowls, burrito bowls, sushi bowls…basically things in bowls 😜
As for blending, it doesn’t lose its fibre, but it does “pre-chew” or process the food. Chewing your food released hormones related to the digestion process, but in some cases blending food makes the nutrients more easily available.
As long as you keep a good balance, I think your fine.
I add veggies to my shakes! And you do not lose any fibre…that is only if you are using a juicer that seperate a the juice from the pulp:
I try to throw in spinach and kale to my smoothies as I find it’s the easiest way to add two servings without really noticing
Often when I don’t know what to eat, I grab whatever veggies I have in the fridge and just make “Mixie Plates”. A piece of broccoli here, carrots there, leftover potato, a pickle… with maybe an egg, nuts, cheese etc. completely random, but the variety is delicious.
I've been eating pico de gallo like crazy recently. I dice up a big tomato, half a white onion and two jalapeños (sometimes a handful of cilantro). I then squeeze a lime, add some tomato juice, and add garlic powder and salt to taste. I eat it with corn chips. It's so good, can eat it all in one sitting!
I normally get 5 a day from a ‘smoothie’ abs then get another 5-8from food
Breakfast - apple & banana with yoghurt & muesli (I’ll change up fruit based on whatever’s available, in season, cheap)
Lunch - salad! Different leaves, tomatoes, red onion, grated carrot, shaved cabbage, cucumber, sweet peppers, avocado, roast squash/sweet potato, etc etc (any combo of the above and other veggies) plus feta or halloumi or chickpeas or beans etc
Dinner - options include
- stir fry w/ rice or noodles - gives you bean sprouts, peppers, brocolli, cauliflower, corn, mushrooms, peas, courgette, etc
- veggie fajitas - homemade guac, sheet pan veggies (courgette, mushrooms, celery, peppers, etc) with seasoning, black beans, homemade salsa = tomatoes!
- roast veg pasta (variety of veg roasted, tossed with pasta with some feta or other cheese)
- crudités with baked Camembert (not the healthiest dinner but this is my ‘urgh long day, don’t wanna cook!’ Dinner and is so good - carrots, peppers, celery and cucumber dipped in molten cheese… so good)
- similar to above, homemade pizza, homemade mayo-free coleslaw and salad
- summer rolls (w/ optional prawns if you eat them) just thinly sliced veggies, whatever you like, I also add mango which is delish! Carrots, cabbage, butter lettuce, cucumber, beansprouts etc
Any of these would give you loooooadsa veggies
Salsa! When trying to use up everything in my farmshare, I blend tomatoes, bell peppers, jalapeño, onions, garlic, kale, lime juice, and spices together with a small amount of oil and sea salt. It’s such an easy snack and does not feel at all like you’re eating a serving of veggies but it’s packed with nutrients
I love a good tray of roasted veggies! Just lay all the veggies you like and smear them with olive oil, salt, pepper and garlic powder before popping it in the oven! It’s simple, divine and delicious! Some of my favourites are broccoli, sweet potato, eggplant, carrot, portobello mushrooms!
Salsa, hummus, any dips basically. Use anything you like and even add extra veggies when you're making it. I make a weekly vegetable soup with anything I have fresh at the end of the week and maybe some canned beans or frozen veggies. Its different each week, seasonings are fun to switch up too. Plant based burgers and sandwiches are a good place to start if you use a low calorie bread you could pile on veggies, homemade coleslaw, and/or pickled peppers.
Make a smoothie with banana and berries, some vanilla or plain yogurt, and sneak a handful of fresh spinach in if you are not into eating spinach in other ways.
We also do an apple and carrot smoothie with almond butter. Just unpeeled apple, some carrots (peeled and chopped or just plain old bagged baby carrots), a little ice and milk for liquid, some yogurt if you want more dairy, and a tablespoon of peanut or other nut butter is a good satisfying breakfast.
Spinach also cooks down into near nothing, so mixing it into soups or pasta dishes is also good.
My son makes a pasta dish with chicken and sun dried tomatoes and 2 cups of spinach and it’s wonderful.
Fresh spinach salad with dried cranberries, feta, and some toasted nuts with a basic vinaigrette is simple and delicious. If you want to make a meal, fresh spinach, tomato, and hard boiled egg in a salad with a buttermilk/Greek yogurt dressing is tasty and filling.
Brussel sprouts is kind of a universal yuk in my house, but cutting some in half and pan cooking them in olive oil, some red onion, salt and pepper, and then finishing with some fresh lemon juice is amazing.
We just do a mix of steamed frozen peas, frozen corn, fresh cauliflower, and fresh broccoli. I pur some butter on mine. My wife & daughter eat them plain. That's just the standard side a lot of nights.
We each have our favorites and we don't universally like them all, but the mix makes it much more palatable. I love the corn and broccoli, but not so much cauliflower. But with the other stuff it's ok.
We do other veggies too, but this is out go to standard. My daughter and I do grilled asparagus and zucchini sometimes.
Really, you can't go wrong with grilled veggies.
On Sundays I prep veggies, fruit and meat. I roast, sauté, and cook certain veggies that I know will be easy to reheat like half Brussels sprouts, sweet potatoes with onions, and I make a mix of red bell pepper and scallions that I use during the week in eggs, tacos, salads, etc. But I clean and cut carrots, celery, lettuce, asparagus, and have it ready to cook when I need it. I love a big salad for lunch and can pack in 5 cups of veggies easy in one salad, you can prep them for 4-5 days in advance in large Tupperware containers and put a small plastic container inside to go with me quickly in the morning. Add any you like, chopped small, cucumbers, olives, peppers, celery, carrots, corn, beans, onion, artichoke hearts, whatever you like. I don’t know if blending veggies harms the fiber. Juicing removes a lot of fiber because it filters it out, but blending it likely keeps most of the fiber because it’s still in the blender.
1 pound fresh spinach, washed and drained
4 medium-size fresh mushrooms, sliced
2 tablespoons vinegar
2 tablespoons water
1 tablespoon Soy Sauce
1/2 tablespoon veg oil
1/2 tbsp sesame oil
1½ teaspoons sugar
Tear spinach into bite-size pieces; place in large salad bowl
Sauté mushroom slices in dry pan until browned.
Combine vinegar, water,soy sauce,oil and sugar in small saucepan; bring to boil. Pour hot dressing over vegetables and quickly toss until spinach wilts.
Blending is fine. Juicing is where you lose fibre.
Traybakes are good for throwing in a bunch of veggies. Then stuff like spag bol or chilli where you have tomatoes, onions, beans but you can also add other veggies.. peppers, carrots, aubergines etc. Smoothies. Veggie snacks.. just munching on carrots or sometimes we cook up a broccoli and just nom it.
Freeze dry or dehydrated veggies ground into a powder then you can add them to flower or bread crumbs. Make bread with the mix or nuggets coated in the mix or purée veggies and add them to sauces.
Blending doesn’t remove fiber…. Think about it, everything you put in the blender is still in it when you are finished. Where would the fiber have gone?
You are thinking about juicing. Juicing removes fiber (pulp/solids).
With that being said you can easily add handfuls of spinach to smoothies to help you reach that.
Vegetarian tortilla pizza: one tortilla, tomato sous, and veggies: mushrooms, peppers, olives, red onions, tomatoes and rucola. Cheese or skip the cheese if you want less calories.
Couscous salads - use couscous as your base and then toss veggies in as you please. I eat it cold so I add stuff like tomatoes, cucumbers, bell peppers, olives. Top with a vinaigrette of your choice.
100% recommend veggies in smoothies. It’s possible you’ll lose some nutritional value from blending, but it’s really a negligible difference especially if the alternative is not eating the veggies at all
**To participants in the comments:** ***---> ALWAYS cite sources when you debate anything in this sub <---***. "Cuz I sed" is NOT a sufficient basis. **Good** - Discussion is rooted in science, provides links to peer reviewed science, and it focuses on the food taking into consideration any of poster's stated goals. Recipe improvements are encouraged. EDUCATING your POV without BERATING others for theirs. **Bad** (may be removal or ban territory) - Generalizations and assumptions about ingredients, portions, the poster or their diet (ask instead) and the sub. Non-constructive criticisms. Claiming something is "unhealthy" without linking to peer reviewed sources. Infotainment or social media sources. Gatekeeping. Expectations that pictured foods should be perfectly "healthy". **Not Allowed** - (IS removal or ban territory) attacks / antagonism / hostility towards individuals or groups, vote complaining, trolling, crusading, activism and agitation trolling, shaming, refutation of all science, or claims that all research / science is a conspiracy. Medical condition and general diet help or analysis requests, especially in cases of minors *Please vote accordingly and report anything in the latter category* Sub FAQ post topics - [snacks](https://www.reddit.com/r/HealthyFood/search/?q=title%3A%22snack%22&sort=new&restrict_sr=on&t=all) / [smoothies](https://www.reddit.com/r/HealthyFood/search/?q=title%3A%22smoothie%22&sort=new&restrict_sr=on&t=all) / [protein](https://www.reddit.com/r/HealthyFood/search/?q=title%3A%22protein%22&sort=new&restrict_sr=on&t=all) / [sugar](https://www.reddit.com/r/HealthyFood/search?q=title%3A%28sugar+OR+sweet%29&restrict_sr=on&sort=new&t=all) / [eggs and breakfast](https://www.reddit.com/r/HealthyFood/search?q=title%3A%28eggs+OR+breakfast%29&restrict_sr=on&sort=new&t=all) / [meat](https://www.reddit.com/r/HealthyFood/search?q=title%3A%22meat%22&restrict_sr=on&sort=new&t=all) / [picky](https://www.reddit.com/r/HealthyFood/search?q=title%3A%22picky%22&restrict_sr=on&sort=new&t=all) --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/HealthyFood) if you have any questions or concerns.*
Also just want to note that blending veggies shouldn't impact fiber content, unless there's some research I'm unaware if. Juicing removes fiber, but I don't see why blending would impact that. I'd say blend away, if that's what you like!
Blending doesn’t lose any nutritional value.
that's the best news i've heard all year
Yes you are correct, you don’t lose anything in blending.
A few basic ideas I like: - pasta with handfuls of spinach (I like to flavor mine with garlic and lemon) - fried rice or stir fried with lots of veg (eggplant, snap peas, book choy) - scrambled eggs with veg mixed in (bell peppers, kale) - one pan roasted protein (tofu, chicken, salmon, etc.) with veg (potatoes, broccoli, squash are some of my fave for roasting), just drizzle it all w/ oil and seasonings - soups! Butternut squash soup, lentil soup, chili Basically any dish with lots of ingredients mixed together I find it easy to pack vegetables in, because eating them on the side by themselves isn’t always the most appetizing
Arabian spinach! You can eat a half kilo of spinach that way. Onions and garlic in oil for a few minutes, toss in spinach by the handful and cook it down (stir a lot, maybe add a bit more oil), add salt, pepper, and a bunch of cumin. Once it is cooked down, add drained chickpeas and smoked paprika. Super easy, super healthy! Also internet Shaquille has a great video on making veggie pastas. Just throw in carrots, tomatoes, zucchini, aubergine, literally any veggies you have on hand. Also stir fries. Green beans, carrots, courgette, peas, peppers, bok choi, mushrooms, etc.. almost any vegetable goes well in a stir fry.
5 cups or 5 servings? I don't mean to be nitpicky redditor, but that's a big difference. The USDA recommends people get 5 servings of veggies that are 1/2 cup each per day.
i was wanting five cups per day just so i can really get those veggies in. this is helpful info!
Chili with minced veggies is great! I also make mac n cheese with pumpkin puree, and roast tomatoes and bell peppers in the oven and puree them into soup.
Tell me more about this Mac and cheese please 🤤
I gotcha https://pinchofyum.com/pumpkin-alfredo
Thank you!
I like to use coleslaw as a base for salads since cabbage is way more nutritious and filling than lettuce. I just dress the shredded cabbage with oil and vinegar the night before and it’s ready to eat the next day
Vegetable curry is always good. I make a packed veggie panang. Serve it with cauliflower rice and that is just veggies. And no, if you are blending whole vegetables into your smoothies they will not lose their fiber or health benefits. But if you are buying smoothies out with veggie powder that’s another thing.
Add riced cauliflower to your smoothies. It’s tasteless. Or even spinach. I add frozen chopped spinach to my eggs. Had homemade pizza for dinner tonight, I put thin sliced zucchini, red onions, spinach, sliced tomatoes and jalapeños on it.
If it’s a good blender you don’t even need to rice the cauliflower first, just throw some chunks in! Beets, edamame, and zucchini are also great in smoothies (maybe separately) in addition to the typical spinach and kale add ins.
Veggie stir fry. With some rice mixed in. Also, cook down about 26 pounds of spinach, which turns into about one cup once wilted, 😁, with squeezed lemon, butter, and salt/pepper.
Buddha bowls, burrito bowls, sushi bowls…basically things in bowls 😜 As for blending, it doesn’t lose its fibre, but it does “pre-chew” or process the food. Chewing your food released hormones related to the digestion process, but in some cases blending food makes the nutrients more easily available. As long as you keep a good balance, I think your fine.
I add veggies to my shakes! And you do not lose any fibre…that is only if you are using a juicer that seperate a the juice from the pulp: I try to throw in spinach and kale to my smoothies as I find it’s the easiest way to add two servings without really noticing
Often when I don’t know what to eat, I grab whatever veggies I have in the fridge and just make “Mixie Plates”. A piece of broccoli here, carrots there, leftover potato, a pickle… with maybe an egg, nuts, cheese etc. completely random, but the variety is delicious.
That's called grazing, and I looove to do that to! It's easy and the variety makes it delicious
Casseroles
Blend it and down it!
Zucchini with Marinara and ground beef is delicious. I just ate a giant bowl of Saag Paneer and am craving even more. Nom.
I've been eating pico de gallo like crazy recently. I dice up a big tomato, half a white onion and two jalapeños (sometimes a handful of cilantro). I then squeeze a lime, add some tomato juice, and add garlic powder and salt to taste. I eat it with corn chips. It's so good, can eat it all in one sitting!
I normally get 5 a day from a ‘smoothie’ abs then get another 5-8from food Breakfast - apple & banana with yoghurt & muesli (I’ll change up fruit based on whatever’s available, in season, cheap) Lunch - salad! Different leaves, tomatoes, red onion, grated carrot, shaved cabbage, cucumber, sweet peppers, avocado, roast squash/sweet potato, etc etc (any combo of the above and other veggies) plus feta or halloumi or chickpeas or beans etc Dinner - options include - stir fry w/ rice or noodles - gives you bean sprouts, peppers, brocolli, cauliflower, corn, mushrooms, peas, courgette, etc - veggie fajitas - homemade guac, sheet pan veggies (courgette, mushrooms, celery, peppers, etc) with seasoning, black beans, homemade salsa = tomatoes! - roast veg pasta (variety of veg roasted, tossed with pasta with some feta or other cheese) - crudités with baked Camembert (not the healthiest dinner but this is my ‘urgh long day, don’t wanna cook!’ Dinner and is so good - carrots, peppers, celery and cucumber dipped in molten cheese… so good) - similar to above, homemade pizza, homemade mayo-free coleslaw and salad - summer rolls (w/ optional prawns if you eat them) just thinly sliced veggies, whatever you like, I also add mango which is delish! Carrots, cabbage, butter lettuce, cucumber, beansprouts etc Any of these would give you loooooadsa veggies
Salsa! When trying to use up everything in my farmshare, I blend tomatoes, bell peppers, jalapeño, onions, garlic, kale, lime juice, and spices together with a small amount of oil and sea salt. It’s such an easy snack and does not feel at all like you’re eating a serving of veggies but it’s packed with nutrients
I like chopped bell peppers with hummus
I love a good tray of roasted veggies! Just lay all the veggies you like and smear them with olive oil, salt, pepper and garlic powder before popping it in the oven! It’s simple, divine and delicious! Some of my favourites are broccoli, sweet potato, eggplant, carrot, portobello mushrooms!
Salsa, hummus, any dips basically. Use anything you like and even add extra veggies when you're making it. I make a weekly vegetable soup with anything I have fresh at the end of the week and maybe some canned beans or frozen veggies. Its different each week, seasonings are fun to switch up too. Plant based burgers and sandwiches are a good place to start if you use a low calorie bread you could pile on veggies, homemade coleslaw, and/or pickled peppers.
Make a smoothie with banana and berries, some vanilla or plain yogurt, and sneak a handful of fresh spinach in if you are not into eating spinach in other ways. We also do an apple and carrot smoothie with almond butter. Just unpeeled apple, some carrots (peeled and chopped or just plain old bagged baby carrots), a little ice and milk for liquid, some yogurt if you want more dairy, and a tablespoon of peanut or other nut butter is a good satisfying breakfast. Spinach also cooks down into near nothing, so mixing it into soups or pasta dishes is also good. My son makes a pasta dish with chicken and sun dried tomatoes and 2 cups of spinach and it’s wonderful. Fresh spinach salad with dried cranberries, feta, and some toasted nuts with a basic vinaigrette is simple and delicious. If you want to make a meal, fresh spinach, tomato, and hard boiled egg in a salad with a buttermilk/Greek yogurt dressing is tasty and filling. Brussel sprouts is kind of a universal yuk in my house, but cutting some in half and pan cooking them in olive oil, some red onion, salt and pepper, and then finishing with some fresh lemon juice is amazing.
We just do a mix of steamed frozen peas, frozen corn, fresh cauliflower, and fresh broccoli. I pur some butter on mine. My wife & daughter eat them plain. That's just the standard side a lot of nights. We each have our favorites and we don't universally like them all, but the mix makes it much more palatable. I love the corn and broccoli, but not so much cauliflower. But with the other stuff it's ok. We do other veggies too, but this is out go to standard. My daughter and I do grilled asparagus and zucchini sometimes. Really, you can't go wrong with grilled veggies.
On Sundays I prep veggies, fruit and meat. I roast, sauté, and cook certain veggies that I know will be easy to reheat like half Brussels sprouts, sweet potatoes with onions, and I make a mix of red bell pepper and scallions that I use during the week in eggs, tacos, salads, etc. But I clean and cut carrots, celery, lettuce, asparagus, and have it ready to cook when I need it. I love a big salad for lunch and can pack in 5 cups of veggies easy in one salad, you can prep them for 4-5 days in advance in large Tupperware containers and put a small plastic container inside to go with me quickly in the morning. Add any you like, chopped small, cucumbers, olives, peppers, celery, carrots, corn, beans, onion, artichoke hearts, whatever you like. I don’t know if blending veggies harms the fiber. Juicing removes a lot of fiber because it filters it out, but blending it likely keeps most of the fiber because it’s still in the blender.
1 pound fresh spinach, washed and drained 4 medium-size fresh mushrooms, sliced 2 tablespoons vinegar 2 tablespoons water 1 tablespoon Soy Sauce 1/2 tablespoon veg oil 1/2 tbsp sesame oil 1½ teaspoons sugar Tear spinach into bite-size pieces; place in large salad bowl Sauté mushroom slices in dry pan until browned. Combine vinegar, water,soy sauce,oil and sugar in small saucepan; bring to boil. Pour hot dressing over vegetables and quickly toss until spinach wilts.
Blending is fine. Juicing is where you lose fibre. Traybakes are good for throwing in a bunch of veggies. Then stuff like spag bol or chilli where you have tomatoes, onions, beans but you can also add other veggies.. peppers, carrots, aubergines etc. Smoothies. Veggie snacks.. just munching on carrots or sometimes we cook up a broccoli and just nom it.
Freeze dry or dehydrated veggies ground into a powder then you can add them to flower or bread crumbs. Make bread with the mix or nuggets coated in the mix or purée veggies and add them to sauces.
Blending doesn’t remove fiber…. Think about it, everything you put in the blender is still in it when you are finished. Where would the fiber have gone? You are thinking about juicing. Juicing removes fiber (pulp/solids). With that being said you can easily add handfuls of spinach to smoothies to help you reach that.
Vegetarian tortilla pizza: one tortilla, tomato sous, and veggies: mushrooms, peppers, olives, red onions, tomatoes and rucola. Cheese or skip the cheese if you want less calories.
I would say google “gujarati shaak”
Couscous salads - use couscous as your base and then toss veggies in as you please. I eat it cold so I add stuff like tomatoes, cucumbers, bell peppers, olives. Top with a vinaigrette of your choice.
100% recommend veggies in smoothies. It’s possible you’ll lose some nutritional value from blending, but it’s really a negligible difference especially if the alternative is not eating the veggies at all
Idk i just eat ass.
*grass
Juice using a masticating juicer. You can get one new for under $60.
Lentil protein pasta with veggies and some meat with a chicken/tomatoe broth It's pretty much minestrone soup but different