How to Love Eating Vegetables and Not Gag

Not a fan of veggies? Can’t eat vegetables without gagging? This post will help you overcome these obstacles and master the art of how to love eating vegetables!

If you’re reading this post, you or someone in your family dislikes veggies.

You may have a child who is an extremely picky eater, a spouse who tells you “I hate vegetables but want to eat healthy,” or you may be the one in the family who is frequently wondering “Why can’t I eat vegetables without gagging?”

It can be discouraging, but in most of these cases, simple activities can help you (or your loved one) expand your vegetable-eating horizons.

These activities may include: 

• Changing your mindset about eating vegetables
• Slowly exploring different foods
• Trying vegetables in new variations (raw or plain)
• Cooking vegetables in different ways

But, before we get into all of that, I thought it might be comforting to know something.

Almost all of us have room for improvement.

For example, according to the CDC, only 1 in 10 adults eat the daily produce requirement. Certainly, a lot of us need to do a better job of eating vegetables – and it helps to know we’re not alone on this vegetable-eating journey.

However, there is good news – especially if you’re someone who is wondering how to eat healthy when you don’t like vegetables.

There are tons of different ways to prepare vegetables, so more than likely you will be able to find at least a few vegetables you can eat – and even enjoy!

(This will be a lot to remember if you truly want to master how to start eating vegetables when you hate them, so I’ve prepared a printable list, and it’s available at the bottom of this post!)

How to Like Vegetables

Ready to overcome how to love eating vegetables? 

My friend, it’s totally possible to master a few ways to eat vegetables even when you hate them. But it starts in your brain.

So, the first thing is to stop thinking about eating more vegetables as the task of “how to eat something that makes you gag.”

Instead, format it into something more positive – so you can get your mind right.

For instance, you could look at eating new vegetables as an adventure, a new skill, or a fun game. Perhaps eating vegetables might be more appealing to you if you think of it as a way to be healthier or lose weight.

Maybe even a scavenger hunt would make it fun!

Whatever works for you – just reposition it as something positive or of value to you.

Secondly, make implementing how to eat more vegetables (and fruits) a part of your self-care plan. In other words, include eating more fruits and vegetables as a way to take better care of yourself.

And take it slow by just taking one small step at a time!

Need help with your self-care? My Self-care Starter Guide will show you 3 simple steps to take RIGHT NOW to take better care of yourself especially if you’re exhausted & overwhelmed caring for others. Be sure to grab yours!

 

In addition, you need to understand that not all of your vegetable hating is your fault.

Researchers have discovered there are individual differences in oral sensations and about 25% are considered to be supertasters, meaning they taste certain flavors more strongly than others.

Generally, supertasters pick up on bitter flavors more than others and common foods include broccoli, spinach, Brussels sprouts, turnips, and watercress. 

Notice they’re vegetables?

If you or your family member are indeed a supertaster, these veggies probably aren’t going to be something that will be eaten on the regular anytime soon. But, thankfully, there are plenty of other vegetables to choose from that don’t contain these strong flavors.

In very few amount of cases, small children may need treatment for a rare disorder called Avoidant/Restrictive Food Intake Disorder (ARFID)

Adding vegetables to your diet is an important part of a good self-care plan, vegetables can taste delicious! 

I’m telling the truth. You just have to dig up some veggie secrets to discover how to love eating your vegetables. (And by digging up, I mean to keep reading because I’ve already done the digging!)

 

How to Like Vegetables – 5 Easy Steps to Explore!

Want to learn a few easy steps to mastering how to love eating vegetables? It’s all about the:

1. Preparation
2. Form-factor
3. Cooking
4. Hiding – inside other foods
5. Experimenting

 

1 The first Secret of How to Love Eating Vegetables Is Preparation.

It’s not just kids; many adults also turn their noses up to the vegetable.

One thought to consider is that most of us were only taught how to cook vegetables by our parents (or grandparents).

So, you may have negative food memories related to those vegetables because most of us grew up eating waaaaay overcooked veggies.

And, it’s a likely possibility that you are overcooking your vegetables too.

Yep, you may be cooking the taste right out of them!

But things are different now. With cooking shows and the Internet, many people have shared their veggie-cooking methods. 

Did you know there can be at least a dozen ways to prepare each vegetable?

It’s a fact, so learn to be adventurous. The road to loving vegetables is paved with the willingness to experiment and make foods in multiple ways.

But, don’t panic – you don’t need to be a fancy chef. Try watching a video or looking up how to prepare the new vegetable online.

You’ll see numerous options on every vegetable.

One of my favorite ways to prepare a new vegetable is to substitute it for a cracker or chip and eat it with other things I know I like (like my favorite dip).  It can be cooked or raw in most cases – so prepare them both ways!

Looking up the typical preparation is a straightforward and practical first step.

2 Eat a Naked Vegetable.

Not to be confused with eating a vegetable while naked, of course.

The simplest way (and in many cases the way to get the most nutrients) to eat a veggie is to eat it raw. You can try multiple form factors for this.

Using vegetables in a salad is a very simple way to try new raw vegetables. 

And bonus, it has a high success rate when you pair new vegetables with familiar flavors (like your favorite salad dressing).

Cutting raw vegetables into pieces and serving them on a platter (also called crudités) to use with dip, sauce or hummus is how to eat more vegetables without eating salad (we make my daughter who doesn’t like lettuce a bowl of crudités for dinner every night – we fill it up with everything she likes without lettuce).

As you discover which vegetables you like, aim to prepare at least 1/2 of them raw to help meet the five daily servings of vegetables.

Looking for Easy Vegetables to Eat Raw?

If you’re looking for ‘easy’ vegetables, you’re going to want vegetables that are simple to wash, cut, and prepare. The following are all vegetables that meet those criteria and taste delicious raw:

• Carrots
• Peppers
• Radishes
• Kale
• Cauliflower
• Spinach
• Snap peas 

Some may be unfamiliar or seem more complicated, but as I mentioned above that issue can be remedied by a quick watch of a video. You can learn how to love vegetables quickly and conveniently in the privacy of your own home. 

Ideas to try:

• Slice them up as crudites
• Eat them with your favorite dip, hummus, or salsa instead of crackers or chips
• Toss it in a salad
• Serve them as a cold side at mealtime (total awesome cheat-open a bag of prepared raw veggies and put them in a beautiful serving dish)
• Shred them up and mix them into a salad (I never thought I’d eat Brussels sprouts, but I love them this way)

 

 

3 Giving Vegetables a Spa Treatment is Also an Easy Way How to Love Eating Vegetables.

Some vegetables taste better cooked for many people.

So, steam them. Boil them. Roast the vegetables.

But remember, do not overcook them.

To clarify, most overcook vegetables by a lot – 50%-75% of the needed cooking time!

Want to enjoy a vast improvement in the taste and texture of vegetables? Reduce cooking time.

Cooking also enhances the flavors and nutrient absorption of some vegetables.

Furthermore, you can use online tutorials on Pinterest or Youtube to learn how to prep, cut up and cook a new, unfamiliar plant.

Even if you’re looking for how to cook vegetables for people who don’t like vegetables, there’s good news to be had. The vegetable cooking options are endless.

For example:

• Throw it into a pasta
• Roast in the oven
• Rice it
• Grill it
• As a stir-fry (yum, try chopped kale this way)
• Fry it in a pan or oil
• Spiral cut
• Mashed (with butter and toppings)
• Use it as a crust
• In a casserole

 

4 Think Outside (I mean Inside) to Learn How to Love Eating Vegetables!

It’s good to try the ordinary tips above.

On the other hand, sometimes it just works to do something crazy with a vegetable to bring more into your diet.

One thought – not everyone needs to know they are eating a vegetable.

Do you know what I mean? (wink, wink). Hide the vegetables in something everyone likes!

Need an example?

Ok, try this – puree fresh butternut squash, sweet potatoes, spinach, or carrots and use it as a substitute for 1/2 of the fat ingredient in your waffles or baked-good recipes.  (Cooling the food masks the vegetable flavor – this is important!). 

What a great way to use up food on hand and feed your family more vegetables, even if they think they do not like it.

Dazzling new ways to try veggies:

• Inside a baked good (substitute for 1/2 of the fat)
• Ribbon it
• Pickle it
• Frozen (my daughter loves to gnash on frozen peas!)

 

 

5 Explore Even More New Ways to Enjoy Eating Vegetables. Don’t Give Up 

Finally, the last secret to loving to eat vegetables is to invest time into preparing each veggie at least 2-3 ways before giving up on liking that vegetable.

For instance:

1. 1. Follow a vegetable side or vegetarian entree recipe. Stop winging it! 
   2. Consider buying a vegetarian cookbook and make the entrees as new sides to try. These recipes are loaded with flavor-vegetarians eat a lot of vegetables and want them to taste terrific. Spaghetti squash vegan bolognese is my go-to right now from Impatient Foodie: 100 Delicious Recipes for a Hectic, Time-Starved World. This dish is one of my family’s favorite (of everything I cook)!
   3. Invest in a good food encyclopedia or vegetarian cookbook, so you can quickly learn how to choose, buy and prepare vegetables that are unfamiliar to you.
   4. Look up preparations and instructions online. The best source is Pinterest. Seriously you need to be there.
   5. Subscribe to a cooking magazine to learn which foods are in season (the time when they are the most flavorful). I’ve subscribed to Cooking Light Magazine for over 15 years, but Eating Well is the new version (the best of Cooking Light with a modern twist).

   6. It is a treat to buy in-season vegetables. They are less expensive and more flavorful. You’ll look forward to each new season!

   7. Take a cooking class at your local grocery store with another adult friend who also doesn’t like vegetables:)
   8. Talk to your local farmer at the farmer’s market. They have lots of vegetables and know how to cook them (you eat what you have).
   9. Read menu descriptions to see how your favorite restaurant prepares them or talk to the chef.
   10. Try new vegetarian dishes or sides while you are out. Another great tip is to split a vegetarian entree as an appetizer.
   11. Watch cooking shows. You can even learn from the kid shows. Have a competition in your kitchen.

Looking for a way to stay motivated about taking better care of yourself? Check out my Bible study HERE!

No Need To Get Overwhelmed!

The shortest route to love eating your vegetables is to be adventurous. Taking good care of yourself doesn’t have to be overwhelming!

But remember, the point is to find a way to like eating your vegetables, not turn into a vegetarian.

Vegetables contain nutrients that preserve health and prevent disease. You can stay well by getting those disease-preventing nutrients into your body.

So, set a personal vegetable goal, be kind to yourself, and take it slow. Think of this the same way you’d start exercising if you hate to exercise.

• If texture bothers you, try a new form factor – perhaps trying a smoothie or maybe putting the vegetable in another food or form (baked goods) may work best for you.
• If your issue is the flavor of vegetables, trying various ways to prepare the veggie will be your weapon of choice.

Free Printable

I’ve made a free printable to help you remember how you can explore eating vegetables so you can quickly learn how to love eating vegetables. You can grab it HERE!

Need some help finding time to take better care of yourself? Get your FREE copy of the Self-care Starter Guide. Be sure to grab yours!

There are many ways to learn how to love eating vegetables. Thankfully, many vegetables are quick and easy to prepare, allowing everyone to try them raw, cooked, or in another type of preparation.

Learning several preparation techniques to find your favorite method to enjoy eating a particular vegetable is worth the time investment.  

When cooked right, you may see that you love eating a vegetable you’ve disliked your entire life! Wouldn’t that be awesome?

How to Love Eating Vegetables – FAQ’s

How do I get into the habit of eating vegetables?

The best way to get into the habit of eating vegetables is to start today. Simply add a vegetable to whatever meal you are eating (red peppers in your omelet, add a side salad for lunch, and steam a vegetable for dinner). It works best when you start creating a meal plan and add veggies to each meal…just think of it as an eat more vegetables meal plan!

Can you train your tastebuds to like vegetables?

Yes! Start with eating more of the vegetables you know you like to eat. Another tip is to cut back on pre-packaged foods with high levels of sugar or salt. Your tastebuds will enjoy vegetables (& fruits) after they are not bombarded with fake food.

Why do I struggle to eat vegetables?

You may have bad memories from eating vegetables as a kid (clean your plate!), your parents likely overcooked the vegetables you grew up eating, you might be a supertaster and are picking up more of the bitter flavors in some vegetables, or you just need to put eating vegetables in a positive framework.

Can you lose weight just by eating vegetables?

Yes, eating vegetables is a big help to weight loss, but it’s not necessary to only eat vegetables for success. Add a serving of lean protein, pair it with a plate full of vegetables and you are on your way!

How eating more vegetables benefits me.

There are many benefits of eating vegetables. Vegetables are the primary source of vitamins and minerals that are essential for health and wellness, which is why vegetables are important in our daily lives.

Many vegetables contain fiber and help you feel full after you eat them. Interestingly, while most vegetables are full of nutrients they are low in calories making them a perfect food for your daily intake.

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Photo credits

andreas160578 from Pixabay“>Asparagus