Plant-based eating tips to up your vegetable intake

Adding more vegetables to your diet can be as simple as swapping ingredients. Here’s 10 ways to increase your veggie intake without sacrificing flavour or substance.

We’ve made it our mission to help Aussies eat more vegetables every day because just one more serving can really make a difference to your health. Here are a few things you can do to increase your intake.

Veggie chips.

Make them snack-worthy

These chips are made from slices of fresh beetroot, carrot, parsnip, potato and sweet potato. Not only do they look stunning but they taste delicious and are better for you. Gather up the best root vegetables, slice thinly and rethink what make a great chip. Served with this tangy dip, it is the perfect complement to a warm cosy catch up with friends or shared watching Friday night football.

Homemade soup.

Slurp some soup

Homemade soup is a great way to get the green stuff into your diet and useful for using up everything that’s left in the crisper at the end of the week. This springtime soup contains an astounding nine vegetables plus legumes. It’s also full of flavour (but still vegetarian) thanks to the use of plant-based liquid stock.

Veggie sauce.

Sneak them into sauces

These meatballs are served in an amazing tomato sauce stuffed with carrot, zucchini and celery.The kids will never notice that they’re eating so many vegetables!

Veggie fritters.

Make fritters a fave

Fritters are quick, easy and delicious, and go down a treat with the whole family. The added bonus is that they’re great for hiding vegies inside. These budget tuna versions contain a whopping three vegetables and are ready in just 25 minutes.

Add veggies to eggs.

Have veg for breakfast

Brekkie isn’t just about toast and cereal! Get ahead on your daily servings by including vegetables in your first meal of the day. We love these little egg pots that contain sweet potato, kale, capsicum and herbs.

Spinach and cheese muffins.

Sweeten them up

It’s easy to add vegetables to sweet treats (yes, sweet!). We love beetroot in a chocolate cake, zucchini in brownies and carrot in (ahem) carrot cake. If you’re not a fan of sweet veg, whip up some savoury baked goodies such as these spinach mini muffins.

Cauliflower mash.

Use them as carbs

Making a dish that requires noodles? Turn zucchini into zoodles instead! Want mash with your pie? Give cauliflower mash a go. Your dish will still be hearty and full of flavour, but you’ll be loading on the veg instead of the carbs.

Replace meat with veggies.

Switch meat for veg

Take a dish that normally heroes meat and substitute it for your family’s favourite vegetables. This vego bolognese stars ‘meaty’ mushrooms and lentils. You could even take it a step further and go vegan one day a week – you’ll soon see your vegetable intake skyrocket.

Use veggies for dips instead of crackers.

Get dipping

Next time you’re entertaining, don’t make it all about the chips! Serve your dip with raw veg sticks instead for dunking. People won’t mind when the dip is as incredible as this creamy white bean one.

Coleslaw is always a winner.

Serve slaw

Coleslaw is a great way to boost your vegie intake. We love buying a pre-prepared bag from the supermarket and adding our own ingredients such grated radish, cucumber, apple, fresh herbs and chilli.

For more recipe ideas, go to taste.com.au or check out the Taste Test Kitchen now.

Originally published as Plant-based eating tips to up your vegetable intake