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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

5 Easy Recipes to Eat More Vegetables

Getting kids to eat their vegetables can be like pulling teeth, but sometimes we never grow out of that veggie aversion. Here are some great ways to prepare vegetables for those of you who do not like them.

5 Easy Recipes to Eat More Vegetables

5 Veggie Ideas for People Who Do Not Like Vegetables

If visions of bitter Brussel sprouts and turnip greens begin dancing through your head in your worst nightmares, fear not. No one wants to ever eat something that they don't like. And we're certainly not here to convince you that you should.

While there is certainly a lot of merit in trying new things - sometimes we have exhausted it. No matter how you slice it, sear it, boil it, season it...some people just don't like certain vegetables.

If you have tried foods multiple times in life and still don't like them, we're here to give you tried-and-true, tested veggie ideas for people who don't like vegetables.

First, there is a very important, pivotal fact you must know.

Knowing this will absolutely guarantee that you are capable of enjoying foods that you have not enjoyed previously.

Your taste buds change approximately every 7 years, until you are around age 28. Scientists agree that sweet foods are most well tolerated in childhood, and after progression to adolescence, salty foods are widely accepted.

In their early 20's, most people begin to enjoy largely acidic foods, and sometimes also spicy and bitter foods, like coffee.

By the time they reach 30, most adults have learned to enjoy a much wider variety of foods than their younger selves and this includes all facets of sweet, salty, acidic, bitter, and savory.

While researchers have not yet nailed down the science behind this, the facts remain-you typically will begin to enjoy new foods throughout your lifetime.

Which means you may actually like a particular food today that you did not enjoy 7 years ago.

So, if you are a person who is convinced they don't like veggies, here are a few ideas to get you started. These recipes have been put through the ringer to ensure that only the best flavors marry together to make these veggie ideas for people who don't like veggies absolutely irresistible.

To start, the best way to help yourself along when looking to incorporate new veggies ideas when you don't like vegetables is to start with a food that you enjoy, and add the veggies to it.

For example, if you enjoy eggs, omelets, or quiche, this is one of the most delicious ways to disguise a new vegetable. You can add broccoli, spinach, or carrot shreds or even kale! It is important to cook these vegetables prior to adding them to your quiche or omelet.

Speaking of cooking, sometimes changing the way you prepare a veggie you don't like will change your opinion of it. For example, if you hate wilted kale, you might enjoy salty, crunchy kale chips.

Changing the way a vegetable is sliced, diced or cut can change the mouthfeel of a veggie you don't enjoy. For example, if you don't like cauliflower, you might enjoy cauliflower rice, which is much more finely chopped. If you don't enjoy zucchini rounds, you might love it julienned.

Try these quick and easy veggies ideas for people who don't like veggies, and see if you mind isn't changed. After all, our motto is...we will try anything twice.

5 Veggie Ideas for People Who Do Not Like Veggies

1. Cabbage, the hormone balancer and cancer-preventer

Cabbage is truly a superfood that is rich in Vitamin K, Vitamin A, as well as Vitamin C, even after it is cooked. Cabbage contains diindolylmethanes - compounds which researchers say can help prevent cancer, and even balance hormones.

If you are not a fan of the classic presentations of cabbage, like coleslaw, sauerkraut, or shredded onto salad plates, here is a tried and true method for preparing great cabbage, every time. You can use purple or green, Savoy or Napa varieties, and they all taste delicious this way. Cabbage also tastes delicious in soups, and sautéed with stir fry.

Roasted Cabbage Wedges

Most veggies were made for roasting - and cabbage is no different. All you have to do is cut a head of cabbage into wedges, toss on a sheet, paint with olive oil, salt, pepper, and sprinkle some caraway seeds on top to bring out the magic. Roast in a 350 degree oven for about 15 minutes or until the leaves darken a little.

2. Hearts of Palm

A staple in many Hispanic diets, hearts of palm are a delicious addition to most fresh salads. With a milder flavor than artichoke hearts, this vegetable is rich in manganese, an essential mineral, as well as folate, fiber, and vitamin C. This light-flavored vegetable is delicious when sliced atop salads, and tossed with your favorite dressing.

For a fail-safe way to try a new veggie, this recipe for hearts of palm, tomato, and cucumber salad will absolutely wow you.

Hearts of Palm Fresh Salad

Take 2-3 hearts of palm that have been marinated in a jar. Slice into rounds and place in a bowl. Squeeze half a lime over the top. Dice 1 small tomato, half a cucumber. Add ¼ cup of sliced red onions, and salt and pepper to taste.

3. Artichoke Hearts

If you haven't tried artichoke hearts because you were scared away by the pokey, green appearance, then purchasing already prepared artichoke hearts is essential. If you are an artichoke newbie, we recommend purchasing the baby artichoke hearts that have been marinated. You can easily find these in the vegetable aisle in your grocery store. Artichoke hearts are a good source of fiber, liver-supporting choline, vitamin K, and folate, so you don't want to miss these.

Artichoke hearts Gratin

Drain artichoke hearts, and place face-up on a baking sheet lined with aluminum foil, and sprayed with cooking oil of your choice. Sprinkle salt, pepper, seasoned breadcrumbs, and parmesan cheese on top. Drizzle with a small amount of olive oil, and broil in the oven on a rack placed 6 inches from the top of the oven until browned on top, which will take about 7 minutes. For a real treat - squeeze a lemon wedge on top.

4. Never-fail Kale

Kale could be the most widely known and touted health food to show up on the market this decade. Rich in copper, vitamin K, vitamin A, and fiber, kale is truly a superfood.

Crunchy Kale Chips

Preheat your oven to 275 degrees. Take a head of kale that has been washed and thoroughly dried and remove the ribs from each leaf. Place on a baking sheet and toss with about 2 tablespoons of olive oil and salt. Bake, turning the leaves over to the other side halfway through cooking, until the leaves become crisp, or about 20 minutes. And then go get your crunch on.

5. Umami Mushrooms

Mushrooms are an amazing source of the b-vitamins niacin and riboflavin, as well as pantothenic acid. Mushrooms also contain fiber and cancer-preventing selenium, as well as blood-pressure lowering potassium. Most people who don't like mushrooms don't like the texture or the earthy flavor. When you marinate a mushroom, you can easily get rid of any earthy flavor or slimy texture, and you release a 'meaty' flavor commonly known as umami, or savory, as well. So here is a delicious recipe that will make your umami taste buds sing.

Balsamic Marinated Mushrooms

Wash 8oz of baby bella mushrooms, and place them into a large saucepan that has a lid. You can leave the stems on. Don't add any water, but just place the lid on top of the mushrooms and turn the heat to high. Water will evaporate from the mushrooms, and after about 2 minutes you can add ½ tablespoon of olive oil and 1 tsp of balsamic vinegar, as well as some salt and pepper. Stir so that all the mushrooms get coated, and then reduce the heat to low and cover. These will be done when all the liquid has evaporated, and some of the mushrooms are slightly browned. Serve as a side dish, or toss with low-carb pasta and chopped parsley for a truly delicious umami meal!



1. Fan S, Meng Q, Xu J, Jiao Y, Zhao L, Zhang X, Sarkar FH, Brown ML, Dritschilo A, Rosen EM. DIM (3,3'-diindolylmethane) confers protection against ionizing radiation by a unique mechanism. Proc Natl Acad Sci U S A. 2013 Nov 12;110(46):18650-5. doi: 10.1073/pnas.1308206110. Epub 2013 Oct 14.

2. Firestone GL, Sundar SN. Minireview: modulation of hormone receptor signaling by dietary anticancer indoles. Mol Endocrinol. 2009 Dec;23(12):1940-7. doi: 10.1210/me.2009-0149. Epub 2009 Oct 16.

Written By Sydney Lappe, MS, RDN. Published on June 08, 2017. Updated on September 14, 2019.


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