We’re all familiar with the famous phrase “Eat Your Vegetables,” but it’s more than just a saying. As a matter of fact, nutritionists recommend filling half your plate with vegetables at meals to reap powerful health benefits. This simple guideline aligns with the U.S. Department of Agriculture’s MyPlate model and the Mediterranean diet, which have both been linked to a lower risk of chronic diseases. According to the American Heart Association, filling half of your plate with can support cardiovascular health and help reduce your risk of developing heart disease.

Vegetables are packed with vitamins, minerals and fiber, which are all essential for digestion, immune function and energy levels. Studies also suggest that vegetable-rich diets contribute to maintaining a healthy weight and even enhancing mental well-being.

So, if you’re wondering how to work more vegetables into your daily routine, here are some easy, practical tips that’ll make this habit more enjoyable, and delicious!

Blend Vegetables Into Sauces and Smoothies

Adding veggies to sauces and smoothies is a great way to add some essential nutrients to your meals, especially for those who might not love the taste of certain vegetables. When making smoothies, try adding in mild-tasting greens like spinach or cucumber alongside fruit for a fresh boost, just like in this Super Green Smoothie recipe. Spinach, carrots and zucchini blend seamlessly into pasta sauces, adding nutrients (including fiber) without overpowering the flavor. Despite what you may have heard in the past, blending vegetables does not destroy the fiber in them. While blending does increase the oxidation of the vegetables, it’s not going to cause a great loss of nutrients. The loss of nutrients by oxidation is not going to be much, regardless of how long the produce is blended, because oxidation takes time.

Keep a Jar of Kimchi or Sauerkraut on Hand

Fermented vegetables like kimchi and sauerkraut are fantastic options to add to your plate in a hurry. They’re rich in probiotics, which are great for gut health, and they add a burst of flavor and texture to meals. Sauerkraut and kimchi (and other banchan) are easy to keep on hand in the fridge, and they work well as a quick side dish for any meal.

Roast a Big Batch of Vegetables for Easy Meal Prep

Adding roasted vegetables to your meal prep routine is a convenient way to increase your veggie intake. Roasting veggies brings out their natural sweetness and makes them incredibly flavorful. Consider roasting a big batch of carrots, bell peppers, zucchini and cauliflower at the beginning of the week. Store them in the fridge, and when you’re ready, you’ve got an easy side dish or salad addition ready whenever you need it. If you need a little inspiration, check out Ina’s recipe for Roasted Winter Vegetables.

Use Vegetables as a Substitute for Refined Carbs

Veggie-based substitutes are a great way to incorporate more vegetables into your eating patterns. By swapping out traditional ingredients with vegetable-based options, you’re increasing your intake of fiber, vitamins and minerals, which can help improve digestion, keep you feeling full longer, and provide steady energy throughout the day. Try zucchini noodles, or “zoodles,” which are a low-calorie, low-carb alternative to pasta that pair perfectly with sauces just like in this Bolognese with Zucchini Noodles. Or swap lasagna noodles for sweet potato for an inventive take on the comfort food dish.

Cauliflower rice is another popular option, which can be used as a stand-in for regular rice in stir-fries, grain bowls and casseroles. For wraps and tacos, lettuce wraps offer a fresh, crisp alternative to tortillas. They’re a great way to enjoy your favorite fillings while incorporating more leafy greens.

Add a Vegetable to Your Morning Routine

Starting the day with vegetables can be as simple as adding greens to your scrambled eggs or tossing in a serving of leftover roasted vegetables into your favorite omelet recipe. For toast lovers, consider piling on fresh or sautéed vegetables. Start with a base of mashed avocado, then layer on thinly sliced radishes, cherry tomatoes or cucumber for crunch, along with greens or fresh herbs for a pop of color and added nutrients. Recipes like this Avocado Toast Breakfast Salad recipe take avocado toast to the next level by incorporating arugula, radishes and even nuts for added flavor and texture.

Experiment with Veggie-Packed Casseroles and One-Pot Meals

Casseroles and one-pot meals are perfect for those busy nights because they’re easy to prepare and can be customized with whatever vegetables you have on hand. Vegetables like bell peppers, zucchini, carrots, spinach and mushrooms add vibrant color, texture and flavor.

Take this Vegetable Lasagna with Spinach and Zucchini, for example. The vegetables blend perfectly into each layer, adding essential vitamins and fiber without overpowering the classic comfort of lasagna.

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