![\"If](\"https:\/\/howtobefit.com\/coach-blog\/wp-content\/uploads\/2022\/05\/What-Do-I-Do-If-I-Dont-Like-Vegetables.960-715x358-1.jpg\")
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If you don\u2019t like vegetables it’s not the end of the world, but they are<\/em>\u00a0the pinnacle of health when it comes to your diet \u2014 these fiber-filled rockstars are key players when it comes to healthy digestion,\u00a0weight management<\/a>, satiety,\u00a0longevity<\/a>, and\u00a0disease prevention<\/a>.<\/p>\n But good news for veggie haters!<\/p>\n Over time, your taste buds\u00a0reduce in number and size<\/a>, thus rendering your taste senses less sharp so things you hated as a kid you might actually enjoy as an adult.<\/p>\n You still might not go from\u00a0veggie hater to veggie lover<\/a>\u00a0overnight, but with a few simple mental shifts and some handy tips in the kitchen, you\u2019ll be on your way to becoming a big fan.<\/p>\n (Pro tip:<\/strong>\u00a0Adding\u00a0Power Greens<\/a>\u00a0to your\u00a0daily Shakeology<\/a>\u00a0is an easy, delicious way to add more greens to your diet. Find your\u00a0favorite recipe here<\/a>!)<\/p>\n You\u2019ve been told to eat your peas \u2014 and other veggies \u2014 for as long as you can remember.<\/p>\n But do you know why? Here are three good reasons:<\/p>\n A\u00a0side-by-side comparison<\/a>\u00a0illustrates that for almost the same number of calories, you can either consume 32 baby carrots with two tablespoons\u00a0hummus<\/a>\u00a0or an ounce and a half of pretzels.<\/p>\n Both are crunchy snacks, but carrots and hummus are a more\u00a0nutrient-rich<\/a>\u00a0snack choice.<\/p>\n Not only can you eat a bigger portion, but it also provides fiber, healthy fats, protein, quality carbohydrates, vitamins, minerals, and other phytonutrients.<\/p>\n In her research,\u00a0Dr. Barbara J. Rolls<\/a>, Professor of Nutritional Sciences at Penn State University, found that eating vegetables promotes satiety, thus resulting in\u00a0fewer total calories consumed<\/a>.<\/p>\n In laymen\u2019s terms: Foods like big, bulky\u00a0salads or vegetable soup<\/a>\u00a0may help you feel more satisfied, even if you\u2019re eating fewer calories.<\/p>\n Talking about fiber might not be sexy, but when it comes to feeling full and losing weight,\u00a0eating enough fiber<\/a>\u00a0can help make that easier.<\/p>\n Fiber is the indigestible portion of plants and takes longer to move through the digestive system, which can promote that \u201cfull feeling.\u201d<\/p>\n Fiber also adds bulk to your stool, which helps keep things moving along.<\/p>\n But most Americans only get\u00a0approximately 16 grams of fiber<\/a>\u00a0per day, significantly less than the USDA Dietary Guideline\u2019s\u00a0recommendation of 25\u201338 grams<\/a>.<\/p>\n This is mostly due to an overconsumption of packaged, processed foods void of fiber, and a diet lacking in fiber-rich fruit, vegetables, whole grains, and legumes.<\/p>\n If you\u2019re looking to add more fiber to your diet, for every fruit serving, aim for two veggie servings, until you reach seven to nine total combined servings per day.<\/p>\n Stay with me here: You may have grown up eating soggy boiled green beans or overcooked broccoli, but as an adult, you have the power to stop cooking veggies until they turn into mush.<\/p>\n A new cooking method (roasting, perhaps?), seasonings and sauces, or simply combining different colors and textures can take your veggie game to the next level.<\/p>\n There are all kinds of vegetables out there and they all taste different.<\/p>\n If you don\u2019t already have a favorite veggie, take advantage of opportunities to taste-test different ones at a restaurant or at a dinner party \u2014 or if you\u2019re feeling brave, get in the kitchen and start experimenting.<\/p>\n When you come across something that you like, this is your \u201cstarter\u201d veggie. Common vegetable varieties include:<\/p>\n Once you\u2019ve found your starter veggie, you can start experimenting with different preparations until you find the right one for your taste buds.<\/p>\n Which sounds better, boiled carrots or\u00a0roasted rainbow carrots with maple glaze<\/a>? Steamed broccoli or\u00a0roasted broccoli with peanuts<\/a>?<\/p>\n When you\u2019re iffy on veggies, roasting them is usually a good place to start because it brings out the natural sweetness of each vegetable through a process called caramelization.<\/p>\n Not a fan of roasting? Consider using the grill. Grilled kabobs may spark fond memories of backyard barbecues.<\/p>\n Associating vegetables with happy times can help reframe your disdain for them.<\/p>\n While it may be counterintuitive to add calories just to get you to eat your veggies when done within an overall healthy diet, you can still achieve the weight-loss results you want \u2014 and eventually, you may find you don\u2019t need the dips and sauces at all!<\/p>\n Dip raw celery or jicama in hummus, spread some all-natural peanut butter over celery sticks (add raisins for that classic ants on a log treat), or kick up your\u00a0green beans with fresh garlic<\/a>.<\/p>\n Or try this recipe for\u00a0Miso-Glazed Acorn Squash<\/a>\u00a0or these\u00a0Balsamic-Glazed Brussels Sprouts<\/a>.<\/p>\n Some people have a certain taste receptor gene that can increase sensitivity to bitter flavors found in certain vegetables like brussels sprouts, broccoli, and kale.<\/p>\n But with the right flavorings (lemon or cinnamon) and preparation methods (saut\u00e9ed with fresh garlic or roasted with coconut oil), an otherwise bitter leafy green or floret can become a must-have sidekick to your main dish.<\/p>\n Try multiple veggies at once instead of singling them out.<\/p>\n Something like this\u00a0Winter Superfoods Bowl<\/a>\u00a0can help you combine various flavors and textures into a mixed dish that may suit your taste buds quite nicely.<\/p>\n We all know that cheese and bacon can make anything taste ten times better and sure, you can smother cauliflower in cheese and call it\u00a0Cheesy Cauliflower Nachos<\/a>, but why not add veggies to the foods you already love?<\/p>\n Researchers have found that\u00a0\u201chiding\u201d veggies in your favorite recipes<\/a>\u00a0can help boost your vegetable consumption\u00a0and\u00a0<\/i>decrease total daily caloric intake for the double win.<\/p>\n Some sneaky ideas:<\/p>\n Whether you buy fresh, frozen, pre-cut, or canned depends on how you plan to cook your vegetables \u2014 and how much time you have to prepare them.<\/p>\n <\/b>\u201cFresh is best\u201d \u2014 most of the time. When looking for the perfect produce, select vegetables that aren\u2019t wilting and still look vibrant.<\/p>\n If your grocer doesn\u2019t carry what you\u2019re looking for, head over to the freezer section.<\/p>\n <\/b>Frozen produce is basically fresh produce that was\u00a0frozen at peak ripeness<\/a>, thus \u201clocking in\u201d all the valuable vitamins and phytonutrients.<\/p>\n In addition, stocking up on frozen produce can help minimize food waste with its longer shelf life compared to fresh fruits and vegetables.<\/p>\n <\/b>If you\u2019re pressed for time, pre-cut vegetables may be your saving grace.<\/p>\n Heat, air, and light are three elements known to degrade certain nutrients, so keep in mind, the tinier the pieces, the more surface area is exposed to oxygen, thus resulting in nutrient loss.<\/p>\n If possible, choose a package that was freshly prepared at the market and store it in a dark, cold refrigerator.<\/p>\n <\/b>Canned vegetables often mimic your worst nightmare when it comes to this food group\u00a0\u2014\u00a0limp and lifeless.<\/p>\n Plus, the preservation process degrades many valuable nutrients.<\/p>\n The only exceptions to this rule are pur\u00e9ed pumpkin (not pumpkin pie filling!) and butternut squash, tomatoes, and canned beans.<\/p>\n Check the label to make sure your canned veggies are low-sodium or no-salt-added.<\/p>\n If you\u2019re concerned about exposure to\u00a0BPA (bisphenol A)<\/a>, then look for BPA-free cans or glass-jarred veggies.<\/p>\n Pro tip: Make your veggies resemble something you already adore.<\/p>\n Turn cauliflower into\u00a0cauliflower rice<\/a>\u00a0or\u00a0mashed cauliflower<\/a>. Create \u201cnoodles\u201d out of zucchini.<\/p>\n Transform carrots into \u201cfries\u201d \u2014 you get the idea. Need more?<\/p>\n Try\u00a0cauliflower pizza crust<\/a>,\u00a0broccoli tots<\/a>,\u00a0cauliflower breadsticks<\/a>, or sweet potato toast, or swap portobellos for a\u00a0burger patty<\/a>\u00a0and top it with some lettuce and tomato.<\/p>\n Here are five cooking methods, ranked from top to bottom in the order you\u2019re likely to enjoy most:<\/p>\n Preheat the oven to 425\u00b0F. Cut your veggies into similar-sized pieces. Items that cook quickly (broccoli, cauliflower florets) can be roasted without additional chopping.<\/p>\n Other vegetables and items that take a little bit longer to soften (beets, sweet potatoes) should be cut into about 1-inch cubes to help everything cook evenly.<\/p>\n Arrange in a single layer on a large parchment or aluminum foil-lined baking sheet and drizzle with coconut or olive oil, then toss to coat.<\/p>\n Add herbs or spices like fresh rosemary, thyme, chili powder, or cumin for additional flavor.<\/p>\n Bake for 30 to 45 minutes, depending on the type of veggie, turning once or twice during cooking to brown evenly and ensure they don\u2019t get too crispy.<\/p>\n Note:<\/strong>\u00a0Softer, smaller veggies require less time than dense veggies like roots and tubers.<\/p>\n Prepare grill to medium heat. Cut vegetables so they are large enough to lay flat on the grill without falling through.<\/p>\n Lightly coat veggies with coconut or light olive oil, and add a dash of salt and pepper. Grill to desired tenderness.<\/p>\n Cook times vary, depending on the type of veggie, approximately 4 minutes (asparagus) to 10 minutes (bell peppers).<\/p>\n Wash and chop vegetables so they are evenly sized. In a large skillet set on medium-high heat, add a tablespoon of extra virgin olive or coconut oil and chopped garlic.<\/p>\n Add vegetables and continue to cook and stir until desired tenderness (you can easily insert a fork, but not overly mushy), about 5 or more minutes. Season with herbs and spices.<\/p>\n Note:<\/strong>\u00a0Leafy greens will wilt faster than other vegetables so add those in the final minute of cooking.<\/p>\n Add about an inch of water to a large saucepan. Place a steamer basket into the pan and fill with vegetables in their ready-to-eat form.<\/p>\n Just like roasted vegetables, dense ones (like root veggies) will take longer to cook.<\/p>\n Cutting these into smaller half-inch cubes helps reduce the amount of time to doneness.<\/p>\n Cover with the lid and steam on medium-high for 2 to 15 minutes, depending on the size and type of vegetables (spinach and asparagus take less time to cook than tubers or root veggies).<\/p>\n Be careful not to overcook to the point that green veggies turn brown or bright veggies turn dull. Cook to the point where a fork can be inserted, but the veggie is still a bit firm.<\/p>\n Almost any veggie works well when steamed. Season to taste.<\/p>\n Wash, chop, and chow down. You may want to dunk these in a\u00a0healthy dip<\/a>\u00a0or combine in a salad and drizzle with dressing so they\u2019re not so boring.<\/p>\n However, if munching on raw celery or carrots is your thing, then, by all means, carry on!<\/p>\n Even if you\u2019re a lifelong avoider of vegetables, take heart: With an open mind and a little creativity and crafty cooking, you\u00a0can<\/em>\u00a0start adding more of this healthy food group to your diet.<\/p>\n From the Beachbody On Demand Blog<\/a> – The Benefits of Eating Vegetables<\/h2>\n
![\"Different](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/08\/24171330\/What-Do-I-Do-If-I-Dont-Like-Vegetables.600.hummus.jpg\")
<\/a><\/p>\n1. Vegetables provide a nutrient bang for your caloric buck<\/h3>\n
2. Fruits and vegetables can help you stay \u201cregular\u201d<\/h3>\n
3. Vegetables are versatile<\/h3>\n
How to Make Vegetables Taste Good<\/h2>\n
![\"Roasted](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/08\/25110118\/What-Do-I-Do-If-I-Dont-Like-Vegetables.600.brussels.jpg\")
<\/a><\/p>\nFind your \u201cstarter\u201d vegetable<\/h3>\n
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Experiment with cooking techniques<\/h3>\n
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<\/a><\/p>\nAdd sauces, herbs, spices, and dips<\/h3>\n
Mix it up<\/h3>\n
![\"\"](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/04\/Winter-Superfoods-Bowls-Roundup.jpg\")
<\/a><\/p>\nGo stealth mode<\/h3>\n
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How to Buy Vegetables<\/h2>\n
![\"Vegetable](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/08\/25111425\/What-Do-I-Do-If-I-Dont-Like-Vegetables.600.shop_.jpg\")
<\/a><\/p>\nFresh<\/h3>\n
Frozen<\/h3>\n
Pre-cut<\/h3>\n
Canned<\/h3>\n
How to Prepare Vegetables<\/h2>\n
Roasting<\/h3>\n
![\"Roasted](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/08\/25112113\/What-Do-I-Do-If-I-Dont-Like-Vegetables.600.roasting.jpg\")
<\/a><\/p>\nGrilling<\/h3>\n
Saut\u00e9ing<\/h3>\n
Steaming<\/h3>\n
Raw<\/h3>\n
The Bottom Line<\/h2>\n