A helpful guide on which vegetables you should be including in your daily diet and how to prepare them so they actually taste GOOD.
Whether you’re a veggie lover or hater, there’s no denying that eating vegetables is key to a healthy, well-balanced diet.
There’s a veggie out there for everyone! With all the different varieties, you’re bound of find at least one that you actually enjoy eating. And with a little help learning how to prepare them properly, you’ll probably find a lot more that you enjoy eating.
With that said, there are some vegetables out there that pack a greater nutritional punch than others. So you should definitely try to incorporate them into your daily eats whenever possible. I am here to help you with that by sharing some easy ways to prepare them that maintain their nutrient density while still being tasty!
Here are 6 vegetables you should be eating and my favorite ways to prepare them!
Bell Peppers
Health benefits:
- contain more than 200 percent of your daily vitamin C intake
- great source of vitamin B6 and folate
- high in Vitamin A and support healthy vision
- packed with antioxidants and lycopene
- activate thermogenesis and increase metabolic rate
How to prepare:
To make your own roasted red peppers, try broiling them! Place whole bell peppers on a parchment paper lined baking sheet. Transfer the sheet to the highest oven rack under the broiler. Occasionally turn the peppers using a pair of tongs. They will take about 6 to 10 minutes to blacken and blister depending on the temperature of your oven. Once they cool, peel the skin off each pepper with your fingers. Pull out the core and gently tear open the pepper. Scrape out the seeds with a paring knife and cut each pepper into strips.
Asparagus
Health benefits:
- good source of fiber, folate, vitamins A, C, E and K, as well as chromium
- rich source of glutathione, a cancer fighting compound
- high in antioxidants that slow the aging process and reduce inflammation
- provides you with folate, which works with vitamin B12 to help prevent cognitive decline
- a natural diuretic
How to prepare:
Try pan roasting asparagus spears. Heat some olive oil in a large skillet over medium heat. Add trimmed whole or cut asparagus, and season with salt. Cook over medium-high heat until the spears begin to brown, about 2 minutes. Turn the asparagus, add another drizzle of oil, cover, and cook until tender, about 2 to 3 minutes more.
Eggplant
Health benefits:
- excellent amounts of fiber, folate, potassium and manganese
- high in vitamins C, K, and B6, phosphorus, copper, thiamin, niacin, magnesium, and pantothenic acid
- contains phenolic compounds (which give it its pigmentation) that boost bone strength and reduce risk of osteoporosis
- wonderful sources of phytonutrients, which have long been known as boosters for cognitive activity and general mental health
How to prepare:
Grill eggplant rounds for tasty addition to pasta dishes and fresh salads! Heat your grill to medium-high. Using tongs, carefully place the rounds of the grill. Cook with the grill cover down, turning once, until the eggplant rounds are tender but not limp. About 4-5 minutes each side.
Broccoli
Health benefits:
- contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc
- tons of fiber and low in calories
- as much vitamin C as an orange and a good source of beta-carotene
- contains sulforaphane, the sulfur-containing compound that gives cruciferous vegetables their bitter taste, which gives it cancer-fighting power
- great source of vitamin K for bone health
- prevents constipation and helps maintain a healthy digestive tract
How to prepare:
Preheat oven to 435 degrees. Toss cut broccoli florets with olive oil, salt, and pepper. Place the florets in a single layer on a parchment paper lined baking sheet. Roast for 25 to 30 minutes until tender and slightly browned, turning the broccoli halfway through.
Potatoes
Health benefits:
- excellent source of vitamin C
- more potassium than bananas
- high in vitamin B6
- fat, sodium, and cholesterol free
- high in resistant starch which makes them very filling and satisfying for a low amount of calories
How to prepare:
Most recipes call for baking or boiling potatoes, but they are great steamed! Place a steamer basket in a pot filled with water that just touches the bottom of the steamer basket. Add the potatoes to the steamer basket, cover the pot, and steam until tender. About 15 to 20 minutes. Serve tossed with olive oil, salt, pepper, rosemary, and thyme.
Mushrooms
Health benefits:
- contains vitamin B as well as called selenium, which helps to support the immune system and prevent damage to cells and tissues
- one of the few non-animal sources of vitamin D
- help lower cholesterol
- contain a powerful antioxidant called ergothioneine, which helps lower inflammation throughout the body
- high amounts of two antioxidants, ergothioneine and glutathione, which are both associated with anti-aging properties
How to prepare:
Roast mushrooms and serve them over your favorite fresh greens. Start with whole portobello (or your favorite variety) mushroom caps. Slice them and toss with olive oil, salt, pepper, and any of your favorite seasonings. Roast at 400 degrees on a parchment paper lined baking sheet for 10 to 15 minutes until browned.
What’s your favorite vegetable?
How do you like to cook vegetables?
Do you prefer vegetables or fruits more?
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I definitely love most of these! Thanks for sharing!
Briana
So welcome, Briana! Thanks for stopping by!
I can eat bell peppers raw on their own! They are so good! I just now have tried mushrooms and they are pretty good. I haven’t ventured to cook with an eggplant but I’m definitely trying it out this fall!
They are so good! I love them dipped in hummus too. YUMMMM!
That’s a great reminder of why we need to eat all these veggies. We used to eat so healthily, but have kind of fallen off the wagon. May daughter and I were talking and we’re going to try to get back into the swing of things when school starts again. Hey, I host a link-up every Wed, so if you’re interested, stop by and you’re welcome to link up some of your posts.
Thank you! Appreciate you stopping by!
This post is fascinating, sadly I cannot eat potato (intolerant) and I really wish I liked mushrooms (I know I’m missing out) but I just can’t face them…I’ll have too find two alternatives for those! #briliantblogposts
No worries! There are tons of other veggies for you to enjoy!!
[…] Healthy Helper: 6 Vegetables You Should Be Eating [+ How To Make Them Taste Good] […]
Valuable information thank you so much for sharing. Never thought to steam potatoes I am going to try it out. Happy Weekend, Kippi
Thanks Kippi!
I was a finicky eater as a kid, probably drove my mother nuts! But as an adult I like almost all vegetables and understand the benefits of eating a mostly plant-based diet. #BestoftheWeekend
Thanks for stopping by, Deborah!
I love pretty much all vegetables – some of my family members, not so much. So it is nice to have a way to fix the veggies to make them taste a little better for some of my picky eaters. Thank you for sharing at Tasty Tuesdays.
SO welcome! Enjoy!
I love all of these veggies, but then I just love vegetables! Hope you are having a great week and thanks so much for sharing your post with us at Full Plate Thursday!
Miz Helen
Thanks Helen!! 🙂