Eating our daily recommended dose of vegetables isn’t always easy - we get it! There are plenty of other food choices out there we tend to gravitate towards, whether they’re easier, more convenient, or just plain tastier. But if there’s anything we’ve learned it’s that adding more fresh vegetables to our meals is worth it. We feel better, have more energy and see our health improve.
Why Fresh Vegetables Make a Big Difference
Did you know local vegetables are even better for you? That’s not a sales pitch - it’s science. The most nutritious produce starts with good, mineral-rich soil and no chemicals. Harvesting your own produce right from the garden ensures you’re able to eat it at its peak ripeness, when you’ll find the highest concentration of nutrients. That short time between harvest and your table means less nutrients being lost in transit or on the shelves.
Fresh vegetables are full of essential vitamins, minerals, fiber, and antioxidants. They support digestion, boost your immune system, and even help balance mood and energy. But a little bonus: they taste better, too.
If you’ve ever munched on a fresh cherry tomato or crunched into pepper plucked from the garden, you already know what we mean. That burst of flavor? You can’t bottle that.
How to Add More Veggies to Your Diet
Getting started with vegetables can feel intimidating. How do I prepare vegetables that taste good? Isn’t that a lot of extra time, energy and effort? What if I just don’t like veggies?
We’ve been there, too. And what we’ve found is that starting with small, intentional choices can really help build momentum to healthy choices to nourish your body.
Here are a few ways to welcome farm-fresh goodness into your life without the overwhelm. Let’s dig in with our favorite tips to add veggies to your diet and routine.
1. Make It Easy to Grab and Go
One of the biggest reasons people don’t eat more fresh vegetables? Prep takes time. But if your veggies are ready to eat when you’re hungry, you’re much more likely to reach for them.
Here’s a super simple system:
- Wash your produce right away (for veggies that won't rot quickly - learn more about washing in our blog about storage).
- Chop what you’ll use for the next 3 to 4 days.
- Store it in glass containers at eye-level in the fridge.
Out of sight = out of mind. Keep them visible and you’ll reach for them more often.
2. Start Small: One Veggie at a Time
Trying to overhaul your whole diet in one go can be a recipe for burnout. So here’s what we suggest: pick one fresh vegetable to feature in your meals this week. That’s it. Just one.
Try this:
- Add spinach or green pepper to your morning eggs.
- Roast carrots with olive oil and a pinch of sea salt at dinner.
- Swap chips for sliced cucumbers and hummus.
- Opt for eggplant parmesan instead of chicken parm one night.
- Add a simple garden salad for dinner.
Once that feels normal, add another vegetable the following week. Let your habits build naturally.
3. Make Veggies Fun for the Whole Family
If you’ve got picky eaters in the house, we feel you. We’re picky ourselves at times! Here are a few low-pressure ways to get everyone on board:
- Let kids pick one new veggie each week at the market (or at our garden!)
- Try “rainbow plates” – meals with as many colorful veggies as possible.
- Make veggie chips in the oven (think kale, sweet potato or carrot).
- Get creative with dips, like homemade ranch, hummus, or guacamole can turn anything into a snack.
It’s not about perfection. It’s about curiosity and connection.
4. Sneak Veggies into Meals You (or Your Kids) Already Love
Honestly, this approach has been a game changer for us (and our friends with kiddos!) You don’t need to reinvent dinner. You just need to give it a fresh twist.
Some ideas to get started:
- Toss shredded zucchini into spaghetti sauce.
- Add bell peppers to your tacos.
- Top your pizza with mushrooms, onions, and spinach (hide it in the sauce or cheese, chopped fine if you’re skeptical)
- Blend leafy greens into your morning smoothie.
- Add a few lettuce leaves to your sandwich.
- Muddle some mint, cucumber or herbs into your water.
- Sneak veggies into muffins, pancakes or breads (carrots, spinach and zucchini are great options for this).
- Add blended herbs and a little garlic to butter for a tasty spread.
- Make a vegetable soup or infuse those nutrients into a bone broth or veggie stock.
These are easy wins that keep the flavor high and the effort low.
Ready to Make a Fresh Start?
You don’t have to do it all at once. Just start with one veggie. One new recipe. One updated recipe. With a little know-how, a touch of planning, and a bit of curiosity, you’ll find that fresh vegetables can slide into your life with ease.
"Where Can I Shop for Fresh Vegetables Near Me?"
There’s something special about knowing where your food comes from (and supporting your neighbors while you’re at it). When you shop fresh vegetables locally, you get the tastiest, most nutrient-packed produce possible. And you're helping local farms and gardens thrive.
Try a U-Pick Vegetable Garden
At Back to the Garden Jax, we grow seasonal produce right in our backyard, specializing in veggies, herbs and more that thrive in Northeast Florida.
Join our wait list today to start picking your own local vegetables.