Tips for Adding Nutritious Green Vegetables to Every Meal

Linda Crampton is a teacher with an honors degree in biology. She enjoys exploring nutrition as well as the culture and history of food.

Healthy Vegetables Every Day

Green vegetables are very nutritious foods that are loaded with vitamins and minerals. They also contain other chemicals known as phytonutrients or phytochemicals. Phytonutrients are chemicals that aren’t essential for our survival but are believed to be very important for our health. It's possible to add vegetables to every meal (and even to snacks) by following the tips in this article.

Nutritionists tell us that we should be eating three to five servings of vegetables every day, especially green ones. They also say that many of us aren’t reaching this goal. If we avoid or limit the green vegetables in our diet, we’re almost certainly missing out on many valuable health benefits.

It's important that adding healthy vegetables to a meal is quick and easy. If they require a long or complicated preparation before being eaten, it will probably be tempting to forget about them. This is especially likely if someone is rushed or tired when they're getting a meal ready. In this article, I describe some tips that I use to “sneak” vegetables into my diet with very little effort.

Nutritionists often say that we should add leafy greens or salad greens to our diet. These are healthy foods, but it's also important to add green vegetables that don't look leafy and aren't traditionally used in salads, such as broccoli and Brussels sprouts.

Overview of the Article

In this article, I give information related to:

• stocking the kitchen
• preparing vegetables
• adding green vegetables to breakfast
• adding them to lunch
• using them in snacks
• including them in supper
• nutritional content of green vegetables
• potential health benefits of eating vegetables

Stocking the Kitchen: Fresh and Frozen Vegetables

Fresh vegetables in good condition are a great purchase when there's time to get to the store to buy them or time to wash and prepare them for eating. When we don't have enough time or energy to do this, though, we still need to eat green vegetables. That's why frozen vegetables and packages of pre-washed greens are so helpful.

Frozen vegetables can sometimes be even more nutritious than fresh ones. Vegetables are frozen soon after they're picked in a process known as "flash freezing", which preserves nutrients. Fresh vegetables have to be transported to a store—sometimes over long distances—and then wait there until they're bought, gradually losing nutrients all the time.

Pre-washed salad greens are very useful because they're so convenient. They don't need to be defrosted, washed, or cooked. The greens can be taken right out of the package and eaten. They are perishable and do have a "Best before" date, though, which means a periodic trip to the grocery store is needed to restock. Frozen vegetables stay in good condition for much longer. In addition, the packages of prepared greens cost more than buying greens that you need to wash yourself.

Tasty and nutritious vegetables and herbs can be bought at farmers markets. These vegetables are very fresh and are picked locally. The very best flavour of all can be obtained from homegrown vegetables that are eaten or cooked as soon as they are picked.

Stocking the Kitchen: Canned and Dried Food

I keep canned, unsalted beans and canned, water-packed fish available in a kitchen cupboard so that a quick source of protein is always available. One of these protein sources added to microwaved frozen vegetables makes a good snack or meal that is very quick to prepare. Canned vegetables are also available, but these have often been soaked in salty water and aren't the healthiest form of produce. It is possible to find some healthy and low-sodium canned vegetables, however.

I try to find canned products without bisphenol A (BPA) in the lining of the can. This chemical is thought to be a hormone mimic and an endocrine disruptor. Purchasing a set of BPA-free storage containers with secure lids is a good investment, since it allows leftovers to be kept in the refrigerator for a quick meal in the future.

Chopped, dried herbs are an excellent product to keep in the kitchen. Herbs have their own health benefits as well as great flavours and are useful even in small quantities. They can make food—including other vegetables—taste delicious.

Like herbs, microgreens and sprouts are good additions to meals. Microgreens are very young plants but are more mature than sprouts. They are grown in soil. Sprouts are grown in water. The above-ground part of a microgreen is harvested for food while the entire sprout (including the seed) is eaten.

Preparing Vegetables to Eat

Vegetables that can be eaten raw and have been recently picked generally contain the most nutrients and can be quickly prepared for eating. Pre-cooked vegetables in cans and dried ones that can be quickly hydrated, such as herbs and seaweed, can also be useful. Some vegetables that can be eaten when raw can be bought in a frozen form, such as spinach. If vegetables don't have to be cooked, it may be more tempting to eat them.

Cooking vegetables may help to make some types more digestible and has the added benefit of helping to kill any harmful bacteria. A gentle cooking method is best in order to reduce nutrient loss.

Steaming vegetables is often considered to be a healthy way to cook them. Boiling vegetables in water for a long time is the worst way, since water soluble vitamins leach into the boiling water. Although nutrient loss in microwaved food has been a controversial topic in the past, the current thinking is that microwaving is a good cooking method because there is often no water to leach nutrients. Like all cooking methods, though, the food should be cooked for a short time if maximum nutrient retention is desired. Putting vegetables in a microwave oven is a quick and easy way to cook them.

In the following tips for adding green vegetables to the diet, I've listed suggestions according to the names of meals. Any food can be eaten at any meal, though. There's no reason why oatmeal has to be eaten only at breakfast or salads only at lunch or supper, for example.

Breakfast Tips

• Add chopped, dried herbs to cooked grains such as oatmeal. Herbs work well in both sweet and savoury grain dishes.
• Add frozen spinach or chopped vegetables to scrambled eggs and omelets.
• Add a piece of dark lettuce or kale to a fried or poached egg on toast.
• Always add salad greens or another green vegetable to smoothies. The fruit will hide the taste of the greens if you use a small quantity of vegetables. In my smoothies, however, I like the taste of a sweet fruit combined with the taste of a salad green such as romaine lettuce or kale. Adding vegetables also reduces the sugar load provided by the fruit.
• Containers of dehydrated greens powders sold in health food stores are expensive but can last a long time. A scoop makes a nice addition to smoothies.
• Add dried, chopped herbs to muffins—even to sweet recipes.
• Strange as it may sound, I like the taste of marmalade and salad greens on toast. Feel free to break the "food laws" to get a taste that you like and to increase your vegetable intake.
• Eat a salad for breakfast. Load up the salad with healthy extras, such as fruits, nuts, seeds, and a protein source, in order to make it filling and even more nutritious.

Some of the lesser known salad greens have a peppery taste that can perk up a meal. One example is arugula, also known as rocket. Another is mizuna.

Lunch Tips

• Add raw vegetables of multiple colours to salads. Add fruit, nuts, seeds, and a protein such as low fat cheese, hard boiled egg, tofu "meat", or beans to make a quick meal.
• Add salad greens, green vegetables and/or fresh herbs to every sandwich that you make. I like the combination of nut butter, banana, and chopped broccoli.
• Try using large pieces of collard greens or kale instead of tortillas to wrap around fillings when you're making sandwiches.
• Sauerkraut is a good addition to a sandwich, salad, or main course. The best kind of sauerkraut is the type that is fermented and needs to be refrigerated, but any form will provide cabbage nutrients.
• Put shredded salad green leaves or chopped vegetables into your soups, including the dehydrated, almost-instant soups that require only the addition of hot water and a few minutes wait in order to rehydrate.
• Add shredded or chopped vegetables to spaghetti, noodles, and related products.
• Try making kale chips. Add a little oil to pieces of kale leaves and bake them for ten to fifteen minutes at 350°F, as described in the video below. Seasonings like salt, pepper, paprika, Parmesan cheese, and nutritional yeast are nice additions to the chips.
• Kale chips may not be the healthiest form of the vegetable, but they can be very tasty. If you wish, you can change the identity and amount of oil and salt as well as the cooking temperature and time in order to improve the nutritional value of the chips.
• Interesting types of salad greens can be found in farmers markets or organic food stores. These unusual vegetables may not be available in supermarkets. Explore the new tastes in these greens.

Some vegetables are good on crackers or crispbread when mixed with other ingredients. They can be part of a nutritious snack, provided the cracker or crispbread base is healthy. In addition, vegetables can be mixed with fruit and nuts or seeds to make a tasty snack with an interesting flavour. Herbs, spices, and fruit can be added to yogurt to make a snack or a dessert.

Supper Tips

• Start supper with a green salad. Remember that salads don't have to be boring and can even become a full meal.
• A large serving of microwaved frozen vegetables with canned beans or canned fish for protein makes a good meal when you don't have time to prepare fresh ingredients. Vegetables should be eaten with a small quantity of a healthy oil to promote absorption of the fat-soluble vitamins through the lining of the small intestine.
• Try to use the darker coloured forms of vegetables for added nutrients (such as red or savoy cabbage instead of green cabbage and dark lettuce instead of iceberg lettuce).
• Add extra vegetables to anything that you are cooking or eating. For example, add green vegetables to spaghetti sauce.
• Put chopped vegetables on pizzas.
• Stir chopped vegetables into grains such as rice.
• Add green vegetables to beans, chili, and savoury pies.
• Add vegetables to stir-fry recipes and food that is being sautéed.
• Try roasting vegetables for a new taste that you'll probably find very appealing.
• Find some healthy salad dressings, or make ones yourself from ingredients such as yogurt, herbs, a flavourful vinegar, and a healthy and tasty oil. (My favourite salad oils are extra virgin olive oil and sesame oil.) Keep these dressings available to add to vegetables if you want to change their taste. You can use them as a vegetable dip for snacks, too.
• Many people like the taste of a cheese sauce on vegetables, but be careful if you like this combination. Cheese can be high in fat.
• You may like the taste of nutritional yeast sprinkled on vegetables. It has a flavour somewhat like that of cheese. The yeast can be added to a dressing or sauce if you prefer. You might like the flavour provided by certain spices as well.
• Another way to change the taste of green vegetables if you're still getting used to them is to eat the vegetables with fruit.

Garden cress is fun and easy to grow. The plant can even be grown indoors on a damp paper towel. This is an interesting activity for children and probably for many adults as well. Harvesting plants that we've grown ourselves (including cress, sprouts, and microgreens grown indoors) may encourage us to eat vegetables.

Why Should We Eat Vegetables?

Phytonutrients or phytochemicals are a valuable component of vegetables. "Phyto” comes from an Ancient Greek word that means “plant”. Research is showing that phytonutrients may have very important health benefits. Some are thought to reduce the risk of serious diseases such as cancer, heart disease, or stroke. Three major types of phytonutrients in plants are carotenoids, anthocyanins, and glucosinolates.

Green vegetables are also important because they are an excellent source of certain vitamins and minerals. In addition, they provide us with insoluble fibre, which helps to prevent constipation.

The table below shows some important nutrients that are abundant in popular vegetables. Each vegetable also contains less abundant nutrients that are still present in significant quantities.

Notable Nutrients in Some Popular Vegetables

Carotenoids

Medium and dark green vegetables are a good source of vitamin A in the form of an orange or yellow chemical called beta-carotene. Our bodies convert this chemical into the form of vitamin A that we need. Light green vegetables, such as green cabbage and iceberg lettuce, don't contain as much beta-carotene as darker ones.

Beta-carotene is a member of a family of chemicals known as carotenoids, which seem to have a variety of health-promoting properties when ingested in food. One of their benefits is maintaining eye health. Carotenoids in food may also decrease the chance of cell damage and reduce the risk of some types of cancer.

Researchers have discovered that taking beta-carotene supplements can increase the risk of lung cancer in smokers. They haven't found any evidence supporting the idea that beta-carotene in food has this effect.

Anthocyanins and Flavonoids

Cauliflower is another nutritious vegetable. The cauliflower referred to in the nutrient table above is the common white cauliflower. A rarer orange cauliflower exists, which is much higher in beta-carotene and carotenoids than white cauliflower. A purple cauliflower has also been created, which contains anthocyanins, just like red cabbage. Anthocyanins are red or purple pigments in plants.

Researchers are discovering that anthocyanins appear to have a range of health benefits, including reducing inflammation, protecting nerves, and decreasing cancer risk. It's important to remember that the anthocyanins are a large family of chemicals, though. Only certain members of the family may be beneficial. That's why health experts tell us to regularly eat a wide variety of healthy and colourful fruits and vegetables to obtain as many potentially helpful nutrients as possible.

Anthocyanins belong to a larger family of plant chemicals called flavonoids. Some flavonoids appear to have exciting health benefits, such as slowing memory loss as we age. As is the case for other phytonutrients, research into the benefits of flavonoids is ongoing. There is already plenty of evidence suggesting that green vegetables and their nutrients should be an important component of our diet, however. The video below gives us some "food for thought" about flavonoids.

Glucosinolates

The first six vegetables in the table above belong to the family Brassicaceae, which is also known as the family Cruciferae. The cells of these vegetables contain chemicals called glucosinolates and an enzyme called myrosinase. When we cut or chew broccoli and its relatives, the chemicals come into contact with one another. The myrosinase converts the glucosinolates into other substances, including isothiocyanates. These may reduce the risk of some types of cancer.

Improving the Diet With Green Vegetables

For some people, the produce component of the diet consists chiefly of fruits. Popular fruits like bananas, apples, oranges, and raisins are sweet and delicious. The vegetables in the diet often tend to be the sweeter or starchier kinds, such as tomatoes, carrots, and potatoes. All of these foods are valuable, but including greens in the diet is very important.

There are many ways to incorporate green vegetables into a diet and to make them taste even more delicious than they already are. It's important to eat these vegetables every day for their many proven and potential health benefits. By following my tips or by coming up with ideas of your own, you'll be able to enjoy eating more vegetables and may improve your health as well.

References and Resources

• A list of nutrients in specific vegetables can be found at FoodData Central, USDA (United States Department of Agriculture). The website provides a search box to enable people to find a list of nutrients in vegetables and other foods
• Carotenoids from Oregon State University
• Anthocyanins from the Pennington Biomedical Research Center (part of the Louisiana State University system)
• Flavonoids from Oregon State University
• Cruciferous vegetables and cancer prevention from the National Cancer Institute

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Linda Crampton

Comments

Linda Crampton (author) from British Columbia, Canada on May 18, 2014:

Thanks for the comment and the tweet, moronkee! Eating raw vegetables can have both advantages and disadvantages. Raw vegetables contain more nutrients, but these may not be as absorbable as they are in cooked vegetables. In addition, some people find raw vegetables hard to digest.

Moronke Oluwatoyin on May 18, 2014:

What are the side effects of eating raw vegetables except for lettuce?

Thanks and I tweet your hub.

Linda Crampton (author) from British Columbia, Canada on October 13, 2012:

Hi, daisydayz. Thanks for the visit. Yes, kale chips are yummy. They're a great way to sneak vegetables into the diet!

Chantele Cross-Jones from Cardiff on October 13, 2012:

Kale crisps sound yummy. I am a big veg eater so I'm ok but my hubby is really fussy so getting more into him will be helpful!

Linda Crampton (author) from British Columbia, Canada on July 18, 2012:

Thank you, Ruchira. I appreciate your comment and the vote. It's nice to meet you!

Ruchira from United States on July 18, 2012:

great tips alicia.

I would love to add vegetables to my daily diet and your hub makes the mark. voted up as useful

Linda Crampton (author) from British Columbia, Canada on July 14, 2012:

I enjoy eating vegetables too, MCStro! Thanks for the comments.

Kevin Merritt from Los Angeles, California on July 14, 2012:

The carrots all the way to the broccoli

Kevin Merritt from Los Angeles, California on July 14, 2012:

I love veg- ta- bles

Linda Crampton (author) from British Columbia, Canada on July 14, 2012:

Hi, Om Paramapoonya. I like experimenting with unusual food combinations. I often discover interesting and enjoyable flavors when I do this. Thanks for the comment!

Om Paramapoonya on July 14, 2012:

Great ideas and tips. As someone from a family of type 2 diabetics, I always make sure I include plenty of vegetables in every meal. I like your idea of putting marmalade and salad greens on toast. It does sound odd but in a good way :)

Linda Crampton (author) from British Columbia, Canada on July 14, 2012:

Hi, Lesley. Thank you very much for the comment and the vote! I like eating my veggies too. I enjoy looking for new varieties that I haven't tried before.

Movie Master from United Kingdom on July 14, 2012:

So much interesting information and ideas here - Love this hub!

I am a big veggie lover and will be bookmarking and using again and again!

A big vote up from me, thank you, Lesley

Linda Crampton (author) from British Columbia, Canada on July 13, 2012:

Hi, drbj. Thanks for the comment. Eating a salad is a very nice way to start dinner!

drbj and sherry from south Florida on July 13, 2012:

Excellent information even tho I am not a veggie person. But I do have a large salad with dinner every evening. So I am not entirely veggie-averse.

Linda Crampton (author) from British Columbia, Canada on July 13, 2012:

Thank you, Perspycacious!

Demas W Jasper from Today's America and The World Beyond on July 13, 2012:

I meant to mention the fine quality of your photos for this article. Good job.

Linda Crampton (author) from British Columbia, Canada on July 13, 2012:

Hi, RTalloni. Thank you very much for the comment. I like to break the food rules - it helps to make meals fun!

RTalloni on July 13, 2012:

What a fabulous look at adding green veggies to our diet. I love your idea of breaking the food rules. It will help me think outside the box and I love that!

Linda Crampton (author) from British Columbia, Canada on July 13, 2012:

Thank you very much, Maren Morgan! I appreciate your visit and comment.

Maren Elizabeth Morgan from Pennsylvania on July 13, 2012:

Fantastic ideas and photos!

Linda Crampton (author) from British Columbia, Canada on July 13, 2012:

Hi, Danette. I can understand why you like La Vista CSA! I find the greatest variety of greens at farmers markets. I often feel sorry that people who only visit their local supermarket or produce store are missing out on all these greens with interesting tastes. I like the peppery ones best of all! Thank you for the comment and the votes.

Danette Watt from Illinois on July 13, 2012:

Great info here and lots of good ideas on how to sneak veggies in when you don't want to eat them. Fortunately for me, I'm a pretty good veggie eater and love salads (and love the convenience of the bags of washed greens). Since I've been a member of La Vista CSA, I've discovered some "new" veggies too such as kale and turnips.

Unfortunately, my husband isn't much of a veggie eater and prefers sauces on his, which I refuse to do. Voted up, useful and interesting.

Linda Crampton (author) from British Columbia, Canada on July 13, 2012:

Thank you, teaches! It's very interesting that you can feel the effects of a greens supplement so quickly. I add this powder to my smoothies sometimes, although not every time. I like to get any benefits that I can from greens!

Dianna Mendez on July 13, 2012:

Well done and detailed for all to understand how to do this and why. I love greens and do take a Supergreen food every morning. I can tell the difference a few minutes after I have taken it and it does help to regulate the blood sugar. Voted up!

Linda Crampton (author) from British Columbia, Canada on July 13, 2012:

Thank you very much for the votes and the share, Tom! My favorite green vegetables are broccoli and Brussels sprouts. I like their health benefits and their taste. I think they're delicious when they are mixed with extra virgin olive oil and herbs!

Thomas Silvia from Massachusetts on July 13, 2012:

Hi my friend, i love vegetable and your hub about how important they are to us. Broccoli and Spinach are my favorites !

Vote up and more !!! SHARING !

Linda Crampton (author) from British Columbia, Canada on July 13, 2012:

Thanks for comment and the great tip, Perspycacious! This sounds like a delicious and healthy breakfast and an excellent way to prevent the egg from sticking to the pan.

Linda Crampton (author) from British Columbia, Canada on July 13, 2012:

Thank you very much for the visit, the comment and the pin, GoodLady! I appreciate them all!

Demas W Jasper from Today's America and The World Beyond on July 13, 2012:

I especially appreciated this portion of you latest Hub:

"Researchers are discovering that anthocyanins appear to have a range of health benefits, including reducing inflammation and decreasing cancer risk. It's important to remember that the anthocyanins are a large family of chemicals, though. It may be that only certain members of the family are beneficial. That's why health experts tell us to regularly eat a wide variety of healthy and colorful fruits and vegetables to obtain as many potentially helpful nutrients as possible."

An added tip: Romain lettuce cooks well and with a mild taste. If you are tired of poached eggs sticking to the pan and making the pan hard to clean, slice a cross section of Romain lettuce into a small pan, bring the water to a boil and drop an egg or two on top, partially cover (checking often) to cook the egg(s) and voila! an easier to clean pan, green vegetable to accompany the egg(s). Great with wheat toast "buttered" with a canola butter-substitute and some real strawberry jam, a piece of cantaloup, and beverage.

Penelope Hart from Rome, Italy on July 12, 2012:

Oh yes!!!!! So good. Love your kale suggestions too. You've made eating green fun. Pinnig it AliciaC. Great Hub

Linda Crampton (author) from British Columbia, Canada on July 12, 2012:

Thank you for the comment and the vote, Anamika. Spinach and cucumber juice sounds like a very refreshing drink! I often have a salad for lunch too, and I always have a green vegetable as part of my dinner. I often have a smoothie at breakfast time or for a snack, and I add salad greens to all my smoothies.

Anamika S Jain from Mumbai - Maharashtra, India on July 12, 2012:

That's some awesome tips here to increase the Green Vegetable intake. However, I have never had a problem eating Green Vegetables for lunch in one form or the other. Personally, I would prefer my fruits and cereal breakfast. However, I love salads for lunch and often go for a spinach and cucumber juice if I get hungry before lunch time or want a snack in between. For dinner, I mostly have grilled chicken/soup. So mostly, I limit my Green Vegetable intake mostly to lunch/in between meals. Good Hub, voted up!

Linda Crampton (author) from British Columbia, Canada on July 12, 2012:

Thanks for the comment, Bill. It was very kind of you to visit my hub, considering your feelings about vegetables! :) Adding a sauce, some fruit or some nut butter to vegetables might make them taste better to you.

Bill Holland from Olympia, WA on July 12, 2012:

Tips for adding the food group I despise! LOL Why am I here? Simply to give you some support. Now, if you do a hub on adding meat to your diet I'll comment ten times. :) Great hub for those who insist on eating veggies.