Top 10 Tips to Make Vegetables Taste Good
One of the best things you can do for your health is to include more servings of vegetables in your diet, but how do you make them absolutely delicious? Check out these nutritionist’s top 10 tips to make vegetables taste good.
Your mother or father were right when they told you to eat your veggies! Hands down, one of the most beneficial things you can do for your health is to up your servings of veggies each day. Sadly, many people (from kids to adults) find eating vegetables to be a chore. I hear all the time from people about their multiple complaints about vegetables: they are bland, have a tough texture, and just plain don’t taste good. Well, vegetables certainly are delicious in my house! We (including my two sons) love vegetables here, and we believe they can be utterly delicious. Dietitians agree with me: Eating vegetables can be a tasty experience, if you use a few tricks of the trade. I asked some of my favorite registered dietitian nutritionist colleagues to share their best tips on how to make veggies taste great. Check out these nutrition tips, and bon appetit!
Top 10 Tips to Make Vegetables Taste Good
1. Roast Your Vegetables
One of the most delicious ways to serve vegetables is to roast them, as they turn golden and crispy, and flavors are mellowed.
“Roast your vegetables. With just a drizzle of your favorite oil, salt and pepper, it makes for quick and easy prep and clean up. But importantly, roasting creates a sweet, caramelized crust on vegetables that’s simply irrestible. Try roasted cauliflower or broccoli, green beans or beets to start,” says Marisa Moore, MBA, RDN, Owner, Marisa Moore Nutrition. “Roast vegetables with olive oil, salt, pepper, cumin powder, and garlic powder. Some of my favorite vegetables are cauliflower, broccoli, Brussel sprouts, and, of course potatoes. You make it meal worthy by eating it with a side of hearty grains such as barley, quinoa, and brown rice,” says Dixya Bhattarai, RD/LD Clinical Dietitian & Food Blogger at Food, Pleasure, and Health. “I have found the key to getting my children to happily eat their veggies is to roast the vegetable drizzled in olive oil and lightly salted. In my opinion, the flavor brought out by roasting is unbeatable,” says Jodi Danen RD.
Try a few of my favorite roasted vegetable recipes, such as Sesame Soy Glazed Roasted Japanese Sweet Potatoes, Lime Dill Roasted Asparagus, and Roasted Chicory with Pistachios and Pomegranates.
2. Serve Veggies with a Delicious Dip or Dressing
One way to make veggies scrumptious is to have a dipping sauce or dressing, such as a vegan ranch dressing or tahini dressing, on the side to add flavor and texture.
“I love to make my own salad dressing with blood orange olive oil, rice vinegar and herbs then drizzle over cucumbers, cherry tomatoes, bell peppers and celery,” says Jessica Crandall, Academy of Nutrition and Dietetics Spokesperson.
3. Serve Vegetables on Pizzas
Pizzas are a great canvas for tons of veggie toppings, such as greens, peppers, onions, mushrooms, zucchini, asparagus, and more! Check out my Rainbow Pizza for proof.
“My tip is to put them on a pizza! That’s honestly how I learned how to cook vegetables,” says Elena Natker, RDN.
4. Use up those Leftover Veggies
Can’t use up all of your veggies before they go bad? Find a use for vegetables, from a flavorful soup to a smoothie.
“Take out your “unloved veggies” that have seen better days. Shred them in your food processor so they become like grated carrots. Add these to your stir fry pan and a little soy sauce, rice vinegar and powdered peanut butter and BAM; you have a tasty side that can double as an entrée with some lentils on top!” says Elizabeth Shaw, MS, RD, CLT of Shaw’s Simple Swaps.
5. Sauté Veggies for Maximum Impact
A favorite way to serve vegetables is sautéed with a touch of EVOO and flavorings for good flavor and texture.
“Sauté veggies in a little oil, with different spices for different flavors. For example, 1) Cumin, ginger, and turmeric spiced cauliflower or potatoes; 2) onion, tomato, garlic spiced zucchini, eggplant, or okra,” says Vandana Sheth, RDN, CDE.
6. Stir-fry Vegetables for Color and Crunch
A quick stir-fry can maintain the beautiful color of vegetables, as well as the crunchy texture.
“Make a stir-fry! Mix up a quick sauce using garlic, ginger, reduced sodium soy sauce, rice wine vinegar, Dijon mustard, and a hot sauce (like sriracha) and toss over your favorite leftover veggies and a protein. Serve up with a whole grain of your choice – brown rice, quinoa, whole grain noodles. Easy peasy!” says Tina Gowin Carlucci, RDN, CDN.
7. Simple Veggie Snacks
You don’t have to make enjoying vegetables complicated—just eat them plain and simple, such as cherry tomatoes, snap peas, and baby carrots.
“Halve cherry or grape tomatoes, drizzle them with a little olive oil, and lightly salt them. A delicious snack or meal side!” says Amy Gorin, MS, RDN, a dietitian in Jersey City and owner of Amy Gorin Nutrition.
8. Make Veggies Versatile
Skip the complicated recipes and simply work vegetables into your favorite meals, from sandwiches to pasta.
“My tip is to add it to dishes that are already your favorite. If you like sandwiches add crunchy vegetables such as sliced cucumbers or romaine lettuce. If pasta’s for dinner, drop frozen vegetables, like peas into the pot a few minutes before the pasta is ready. Make it into a one pot/pan meal. The vegetables will take on the flavor of the dish more when cooked together. It will also make cleanup easier,” says Ariella Nelson, MS, RDN, Perspective Portions.
9. Swap Out Pasta for Veggies
Make the most of vegetables by using them as the base of your dish, whether it’s a pasta salad or rice (think cauliflower rice!).
“Spiralized vegetables are a delicious way to consume more vegetables and cut calories. Sweet potatoes, zucchini, carrots, beets and numerous other colorful veggies can be turned into noodles, then sautéed with a little cooking spray, salt and pepper. Serve in the place of pasta, rice, or anything! Time to add more produce to your grocery list and watch effortless weight loss begin!” says Sarah Mueller, RD.
10. Make a Veggie-Rich Pesto
Whip up a homemade pesto using more than just basil.
“Use spinach or arugula to make pesto instead of basil and add to already roasted potatoes and zucchini. Or add to a cold veggie salad with cucumbers and tomatoes,” says Sarah Pflugradt, MS, RDN.
Try some of my favorite veggie-rich, delicious recipes here: