How to Incorporate More Vegetables into Your Paleo Diet
Eating like our ancestors doesn’t mean you have to munch on meat all day. The Paleo diet, focusing on foods that humans were likely to have eaten during the Paleolithic era, emphasizes whole foods, lean proteins, fruits, nuts, seeds, and, yep, vegetables. If your Paleo plate has been looking a little tan from all the meat, nuts, and seeds, it’s time to add some green…and red, orange, yellow, and purple! Here’s how you can make your Paleo meals more colorful and nutritious by packing in more veggies.
1. Start with Vegetables
When planning your meal, let vegetables be the star of the show. This might feel a bit backward if you’re used to starting with meat as the main attraction, but it’s a game-changer. Look for seasonal, fresh vegetables and build your meal around them. This not only increases your vegetable intake but also ensures you’re getting a variety of nutrients and flavors on your plate.
2. Swap Grains for Veggies
One of the easiest ways to up your vegetable game is by replacing grains with veggie alternatives. Miss spaghetti? Spiralize some zucchini or squash for a noodle substitute. Can’t live without rice? Cauliflower rice has got you covered. These simple swaps not only increase your vegetable intake but also keep your meals interesting and flavorful.
3. Sneak Vegetables into Breakfast
Who says veggies are only for lunch and dinner? Start your day with a veggie-packed breakfast. Add spinach or kale to your smoothies, throw some bell peppers and onions into your scrambled eggs, or top your avocado toast with arugula and tomato. Incorporating vegetables into your morning routine kickstarts your veggie intake early and ensures you’re well on your way to meeting your daily goals.
4. Snack on Vegetables
Rethink your snacks by reaching for vegetables instead of processed snack bars or chips. Baby carrots, cucumber slices, bell pepper strips, and cherry tomatoes make great snacks. Dip them in guacamole, salsa, or a homemade Paleo-friendly dip for an extra flavor boost. This not only helps you eat more vegetables but also keeps your energy levels steady throughout the day.
5. Double the Veggies in Recipes
A simple trick to eat more vegetables is to double the amount called for in any recipe. If a stew or stir-fry recipe asks for one cup of vegetables, throw in two. You’ll be surprised how this little adjustment doesn’t dramatically change the taste or texture but significantly increases your vegetable consumption.
6. Experiment with Variety
The key to enjoying vegetables is variety. Don’t just stick to the basics like broccoli and carrots. Branch out and try different types of vegetables, especially those that are in season. Ever tried roasted parsnips, sautéed bok choy, or grilled eggplant? Expanding your vegetable repertoire prevents boredom and introduces you to a range of flavors and textures.
7. Use Vegetables as Buns and Wraps
Another creative way to incorporate more vegetables is to use them in place of bread. Lettuce wraps can hold burger patties, taco fillings, or fajitas beautifully. Thick slices of sweet potato or eggplant can make a surprisingly good sandwich “bread.” This not only reduces your intake of processed foods but also adds an extra veggie boost to your meals.
8. Don’t Forget Fermented Vegetables
Fermented vegetables like sauerkraut and kimchi are not only packed with probiotics, but they’re also a delicious way to add more vegetables to your diet. Serve them as a side, add them to salads or use them to top off your meat dishes for an extra zing of flavor and gut-healthy benefits.
9. Make Veggie-Based Soups
Soups are a comforting way to pack in a ton of vegetables. Make a big batch of vegetable soup or stew to have on hand for quick meals throughout the week. You can throw practically any vegetable into a pot with some broth, herbs, and spices, and end up with a delicious and hearty meal.
10. Try a Vegetable Challenge
Lastly, challenge yourself to try a new vegetable each week or to include a certain number of vegetable servings in your meals each day. Setting these small goals can be fun and a great way to ensure you’re getting a diverse range of nutrients in your diet.
Incorporating more vegetables into your Paleo diet doesn’t have to be complicated. With these simple tips, you can easily increase your vegetable intake while enjoying delicious and nutritious meals. Remember, the goal is to enjoy a variety of whole foods, and vegetables are a big part of that. Eat the rainbow, and your body will thank you!
