By Amy Gorin, MS, RDN
Want to get yourself or your loved ones to eat your veggies? Use these dietitian tips for how to make vegetables taste good!
If you don't love eating vegetables, I have news for you: Maybe you haven't tasted delicious veggies yet. Yup, you have to make a version that makes your taste buds sing!
Whether you're a picky eater or simply think you don't like vegetables, I encourage you to use these tips to cook up veggies that taste good. You'll find cooking methods that provide a ton of extra flavor for not so many calories. Learn secrets for making frozen, canned, and fresh vegetables taste delicious.
Plus, eating veggies helps fill you up. And vegetables provide vitamins and minerals that help keep you healthy. These dietitian tips to make vegetables taste better will have you wanting to whip up veggies at every single meal!
How to Make Vegetables Taste Good
I love to prep shiitake and oyster mushrooms by sautéing them in low-sodium broth, then turning off the heat when most of the liquid is absorbed, If you let them sit a moment, the mushrooms drink up the remaining heat. Yum!
Of course, mushrooms aren't the only veggie that should be in your kitchen. I wanted to gather even more delicious veggie ideas for you, so I asked 10 of my dietitian colleagues to share their best tips for eating veggies. I hope this veggie advice inspires you for some healthy cooking this week!
1. Roast Your Veggies
“I love my veggies a bit on the scorched side—roasting at a high heat brings out their natural sweetness. I cut all types of veggies in similar sizes. I add a handful of nuts for some crunch, some Turkish or Moroccan seasoning, paprika, and avocado oil. Roast at 450° F for around 40 minutes. But keep on eye on them, and turn veggies as necessary.” If you love roasting vegetables, put some lemon garlic asparagus in the oven!
—Bonnie Taub-Dix, RDN, author of Read It Before You Eat It
2. Sautée Your Veggies
3. Steam Your Veggies
“My go-to method for preparing veggies couldn’t get any easier—I simply steam them in a microwave, making sure not to overcook them and lose important nutrients. Since I like to make half my plate veggies at dinner, I don’t have to worry about adding too many extra calories; plus, there is always room for seconds.” Make some quickie microwave steamed Brussels sprouts.
—Keri Gans, RDN, author of The Small Change Diet
4. Grill Your Veggies
“With summer here, my go-to is the grill. Grilled vegetables require minimal prep work and deliver a huge flavor, color, and nutritional boost to any grilled menu.” Get a list of 40-plus kitchen gadgets for healthy eating.
—Robin Plotkin, RD, nutrition blogger at Robins Bite
5. Puree Your Veggies
“I love pureeing root vegetables like sweet potatoes, butternut squash, and pumpkin—and adding them to sauces, soups, and even smoothies for an extra nutrition punch!”
—Kara Lydon, RD, RYT, blogger at The Foodie Dietitian
6. Process Your Veggies
“Change up the texture of vegetables that you eat often to avoid boredom. For example, instead of plain steamed cauliflower, I steam a cut-up head, then put it in the food processor with some milk and Parmesan cheese.” Check out the cooking tools that dietitians love.
—Elizabeth Ward, MS, RD, author of Expect the Best
7. Shred Your Veggies
“Shred vegetables in your food processor so they become like grated carrots. Add these to your stir-fry pan with a little soy sauce, rice vinegar, and powdered peanut butter, and bam—you have a tasty side that can double as an entree with some lentils on top!”
—Elizabeth Shaw, MS, RD, CLT, co-author of Fertility Foods Cookbook
8. Spiralize Your Veggies
“I love spiralizing sweet potatoes and making my own hash browns for breakfast! Since they're cut so thin, the cooking time is decreased quite a bit so you have a delicious meal that much faster!” A little dash of salt and pepper will accent the veggies nicely.
—Angie Asche, MS, RD, owner of Eleat Sports Nutrition
9. Make a Pizza with Your Veggies
“This is how I learned how to cook vegetables, back in my post-college days.” Get a list of 23 cheap, healthy, and quick meals.
—Elana Natker, MS, RD, owner of Sage Leaf Communications
10. Toss Your Veggies into a Salad
“A lot of people who may not like cooked vegetables may like salads. So make the most of salads by including super nutrition veggies, like deep green leaves, radishes, bell peppers, avocado, tomatoes, broccoli, and more. A drizzle of olive oil and lemon juice tops it off beautifully.” Find out the best and worst salad bar toppings.
—Sharon Palmer, RDN, author of The Plant-Powered Diet
This blog post was updated in August 2020. A version of this article originally appeared on WeightWatchers.com.
- Bonnie Taub-Dix, RDN, author of Read It Before You Eat It
- Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club
- Keri Gans, RDN, author of The Small Change Diet
- Robin Plotkin, RD, nutrition blogger at RobinsBite.com
- Kara Lydon, RD, RYT, blogger at The Foodie Dietitian
- Elizabeth Ward, MS, RD, author of Expect the Best
- Elizabeth Shaw, MS, RD, CLT, co-author of Fertility Foods Cookbook
- Angie Asche, MS, RD, owner of Eleat Sports Nutrition
- Elana Natker, MS, RD, owner of Sage Leaf Communications
- Sharon Palmer, RDN, author of The Plant-Powered Diet
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I'd love to hear from you! What are your favorite ways to cook up delicious veggies? Have any more tips on how to make vegetables taste better?
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