4 Tips for Eating More Vegetables with Every Meal

4 Tips for Eating More Vegetables with Every Meal

Jayme Henderson
Sep 19, 2014
(Image credit: Jayme Henderson)

Who shops and eats here: Batya Stepelman of Sparrows & Spatulas, along with her husband, Matt Berman, and their young sons, Otis and Theodore
See her kitchen: Batya Stepelman's Open, Garden-Powered Kitchen
Where: Denver, CO
Rent or Own? Own

This week we visited Batya Stepelman's family kitchen in Denver, looked in on her flourishing garden, and walked the farmers market together. Clearly this cook loves her vegetables! Here are Batya's four best tips on getting more vegetables into daily family meals.

Grilled peach and corn salad over arugula. All ingredients were sourced either from Batya's garden or the local farmers market.
(Image credit: Jayme Henderson)

Batya's 4 Tips to Fit More Vegetables into Her Meals

A strict vegetarian for 28 years, Batya almost effortlessly fits more vegetables into her family's diet. Her husband and two boys, although not vegetarians, do avoid processed foods, select organically and ethically produced meats, and eschew fast foods. The bounty of their home garden encourages them to deal with the incoming crops in creative and fulfilling ways.

1. Make soup. Soup is an easy and efficient way to get more vegetables into your diet. Batya's kids seem to love vegetables more in soup, as opposed to being offered as a side dish. She makes all sorts of soup: zucchini basil, squash, mushroom, and pea.

2. Bake with vegetables. Incorporating vegetables into pancakes or into other baked goods is a sneaky way to up the veggie intake. She tosses in zucchini, pumpkin, and potatoes. Her treats were great hits with her boys!

→ Try this recipe for Healthier Zucchini and Carrot Fritters

3. Start with herbs or a small garden. Growing your own food will definitely increase the amount of vegetables in your kitchen! If you don't have a lot growing space, opt for a simple herb garden or sign up for a Community Supported Agriculture share from a local farm. Having extra veggies on hand urges you to learn how to cook and stretches your creativity.

4. Eat seasonally and keep it simple. As basic as it sounds, fresh, organic, seasonal vegetables just taste better than something that has been doused with pesticides, prematurely picked, and shipped a long distance. When you cook with fresh and in-season foods, meals don't have to be complicated to get the flavor across.

Thanks for letting us into your home kitchen and cooking life, Batya!

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