“Vegetables are one of the most beneficial products for the body – they are rich in antioxidants, vitamins, and minerals that help strengthen immunity, improve well-being, and provide energy. Although each vegetable has different benefits, the daily diet of the country’s residents is usually dominated by common vegetables such as cucumbers, tomatoes, cabbage, or carrots, although the choice is much wider – from eggplants, white radishes, and turnips to zucchinis, arugula, spinach, or Swiss chard. One of the main reasons why people less often choose more diverse vegetables is simply not knowing how to include them in the daily diet,” says Monika Anilionė, the sustainability manager of the retail network, in a press release.
Don’t forget the variety of colors
One of the most effective ways to eat more vegetables is to experiment and look at it creatively. Each vegetable color is determined by different antioxidants that positively affect our health, so it is worth setting a goal to eat at least three different colored vegetables daily, and one of them could be less commonly found in the daily diet.
“If you eat scrambled eggs for breakfast, season them with chopped coriander leaves, parsley, or dill. Prepare a salad not only from tomatoes and cucumbers but also add yellow bell pepper, grate white radish – this way, you will have several different colored vegetables and more beneficial nutrients on one plate at the same time. Such a kind of game is easy to turn into a habit over time – involving family members or colleagues makes it not only easier but also more fun,” advises M. Anilionė.
Keep vegetables in the fridge
Another effective way to eat more vegetables is to ensure they are always easily accessible. Washed, cut, and ready-to-use vegetables in the fridge become a convenient choice for both snacks and quick lunches or dinners.
“It is much easier to include vegetables in the daily diet if you always have them at hand, so it is useful to keep cut carrots, peppers, cucumbers, or salad mixes in the fridge. Also, during each shopping trip, it is worth trying at least one less familiar vegetable. Fennel, celery stalks, or seasonal asparagus can be a great way to diversify usual dishes and discover new flavors,” says the sustainability manager.
Plan ahead
According to the interviewee, it is easier to include more vegetables in the daily diet when it is planned in advance. Deciding what to cook for several days ahead makes it easier to ensure that each dish includes vegetables.
“When planning the weekly menu, it is worth anticipating which vegetables you will use for different dishes. This way, you avoid situations where you only put the same well-known products, such as cucumbers or tomatoes, into your shopping basket when you go to the store. By thinking through the weekly menu in advance, it is easier to include more diverse vegetables – eggplants, zucchinis, pumpkins, or other seasonal choices,” assures the sustainability manager.
To supplement the daily diet with new vegetables, it is not necessary to look for complicated recipes – the retail network offers to try three easily prepared dishes.
Summer salad
Ingredients:
- 100 g salad leaves
- 50 g arugula
- 2–3 handfuls of Swiss chard
- 1 bunch of dill
- 2 short cucumbers
- 100 g feta cheese
- 2–3 tablespoons of canned corn
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- salt and black pepper
Preparation:
Place some chopped salad leaves, arugula, Swiss chard, fresh dill, and sliced cucumbers on plates. Crumble feta cheese and sprinkle corn. In a container, mix olive oil with lemon juice, season with salt and pepper – pour the prepared dressing over the salad.
Fennel salad with walnuts and feta
Ingredients:
- 200 g feta cheese
- 300 g fennel
- 150 g cucumbers
- 100 g radishes
- half an orange
- 20 g olive oil
- 40 g walnuts
- pomegranate
- a pinch of salt and pepper
Preparation:
Thinly slice fennel, radishes, and cucumbers with a slicer. Add salt, squeeze orange juice. Add pomegranate seeds, drizzle with olive oil, and sprinkle with pepper. Mix everything well. Place pieces of feta cheese on the salad, sprinkle with walnuts.
Eggplant spread
Ingredients:
- 1 eggplant
- salt and pepper
- 2 cloves of garlic
- 40 g sesame seeds
- 2–3 sprigs of parsley
- half a lemon
- 60 g olive oil
Preparation:
Cut the eggplant in half, drizzle with olive oil, season with salt, pepper, and finely chopped garlic. Wrap in foil and bake in the oven for about 35–40 minutes at 200 °C. Cool the baked eggplant, scoop out the flesh with a spoon, and place it in a bowl. Add sesame seeds, pour in the remaining olive oil, season with finely chopped parsley, squeeze lemon juice, and blend everything with a blender until smooth. Serve with slices of French baguette.
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Enjoy your meal!
