You know you should eat more fruit and vegetables. But actually choking down kale is something else entirely.
That’s because, while most guys can at least tolerate an apple a day, many vegetables get a fair share of their health benefits from sulfur-containing compounds, says plant-based nutritionist Sharon Palmer, R.D.N., author of Plant-Powered for Life. That explains why Brussels sprouts taste eerily like farts. (Not that we’ve ever sucked one.)
“Still, research shows that you can alter your taste preference for foods. So, you can get used to eating more sweet, fatty, salty foods based on exposure, and you can do the opposite—you can get used to simple fruits and vegetables if you are exposed to them more,” she says.
So how do you get exposed to them without triggering your gag reflex? These 11 stealth ways to sneak more produce into every meal.
Make Veggie Chips and Fries
Simply cut your veggies into chip or fry-shaped pieces, place them on a lightly greased baking sheet, and roast them in the oven at 400 degrees for 20 to 30 minutes. “Beets, zucchini, radishes, sweet potatoes, turnips, and butternut squash are but a few of the delicious options,” says Alexandra Miller, R.D.N., L.D.N., corporate dietitian at Medifast.
Puree Pumpkin
Pureed pumpkin (if you want to skip on prep, use canned pumpkin) is an awesome way to add a serving of veggies to macaroni and cheese, soups, muffins, and pasta, Miller says. Just add a dollop to the mix.
Make a Smoothie
“A single smoothie can easily add three or more servings of fruits and veggies to your daily intake,” Palmer says. “Blend whole fruits and vegetables together, the fruits often balance out the pungent flavors of veggies.”
Make Cauli-rice
Grate cauliflower, and then blanch it (drop it in boiling water and then quickly remove it) to use in place of rice, couscous, or other small grains, Miller recommends.
Stuff Them
Rather than serve your main dish alongside a pile of veggies, try serving your entrées inside of them. Eggplant, zucchini, cucumber, bell peppers, and acorn squash all make great vehicles for meats, cheeses, and other foods you prefer to veggies, she says.
Make Veggie Noodles
Spaghetti squash is the perfect pasta substitute. Just slice the squash in two, bake it in the oven Sub out pasta with fiber-packed veggies. A spiralizer, mandolin, or julienne peeler can all make noodles out of zucchini, carrots, beets, and sweet potatoes, Miller says. Sound a bit Pasta dishes (try spaghetti squash in place of regular pasta Miller
Add Some Veggies to Your Favorite Dishes
“If you love tacos, just stuff them with cilantro, cabbage, tomatoes, peppers, onions, and avocado. If you like omelets, triple the sautéed vegetables you include,” Palmer says. “The same goes for things like sandwiches and stir-fry, a very easy veggie heavy dish to get on the table.”
Tenderize Your Meats
Did you know kiwi can make your steak more tender? Peel the kiwi, mash it up, and then rub the pulp right on the meat, suggests Miller. Remember, though, a little bit goes a long way. Half a kiwi will tenderize a good five pounds of meat. Use more and things can get mushy.
Top Your Breakfast with Fruit
Pretty much anything you eat in a bowl for breakfast, you can top with sliced fruit and berries. Oatmeal, cereal, and Greek yogurt are all great options, she says. Plus, their sweetness eliminates the need for brown sugar, honey, etc.
Pair Sweet with Savory
Adding fruit is a sophisticated and scrumptious way to elevate your favorite meat dishes, she says. For instance, pomegranate seeds are perfect atop salmon, peaches and apricots can make the blandest chicken taste bright, and pineapple and oranges make beef more savory.
Eat Fruity Desserts
Looking at the dessert menu? Opt for the one with fruit in it, Palmer says. Hey, apple crumble still has apples in it.