Many people who pay attention to the quality and quantity of eaten food have problem with the consumption of vegetables. Plant origin products, especially green ones, are treated as a hard to swallow addition to meals, which is definitely bad for the nutrition value of the whole menu, as well as health and body aesthetics.
What mistakes should we avoid?
It may seem controversial, but you can learn how to “like” some kinds of food. However, you need to have some willingness and positive attitude towards it. Any negative emotions will definitely not help, just like acting under pressure. Eating vegetables with the facial expression of a martyr and feeling grief over a plate of lettuce are not the perfect solutions, what's more, it can make the aversion to some kinds of food of plant origin even stronger. Another common mistake is so-called choosing the least evil, which is picking one or two kinds of vegetables and eating them all the time. In long term it has some crucial disadvantages – connected with the presence of anti-nutrients in food or the cumulation of pollution, or impoverishing diet in precious nutrients, e.g. vitamins, minerals or phenol compounds. It's also worth remembering that it's not the optimum solution of the problem with eating vegetables to intake vitamin-mineral supplement. Even the most expensive supplements are not able to replace the advantages of regular consumption of diversified vegetables. So, what can we do to find vegetables in menu without the feeling of unnecessary aversion or stress?
Use different ways of culinary treatment!
People who hate vegetables usually have bad experience with them. They usually remember bland (or bitter) and overcooked vegetable mash that a mother or grandmother forced them to eat. Whereas vegetables can be prepared in different ways – by neutralising slightly their primary taste and giving them clearer and more friendly to the senses character. So, if you are not able to eat boiled vegetables (e.g. broccoli, cauliflower, carrot etc.) you can grill or bake them, they would taste better with the addition of aromatic spices and herbs. It's worth searching for inspiration and experiment – it may occur that e.g. grilled courgette with the spice mix for pork is a very tasty addition to dinner or supper.
Activate other senses!
Eating food – including vegetables, can be a source of great pleasure because, among others, it arouses other senses. Therefore, vegetables can be appreciated not only for their taste value, but also for other experiences – for the appearance (thanks to them even the simplest dish can present much better), smell – the addition of vegetables often makes the flavour of meat or fish much more attractive, as well as hearing – it's been known for a long time that e.g. crunching is an extremely wanted sensory feature of food influencing its attractiveness. As you can see, using other senses than just taste may influence perceiving vegetables in a positive way.
It's good to implement all kinds of strategies changing eating habits gradually. Introducing all vegetables you don't like to menu at once may be impossible to wade. That's why it's worth dosing the amount and kind of vegetables added to menu, and after some time, introduce further changes with the focus on seasonal products.
Vegetables are an integral part of menu which shouldn't be omitted “without fight”. Thanks to this kind of food our health and body aesthetics may benefit a lot. It is very important to stay open-minded and positive towards all new culinary experiments.