Creative Ways to Sneak More Vegetables Into Your Day

Learning how to eat more vegetables doesn’t have to be hard. Just keep things fresh, colorful, and simple.

If you’re looking for how to eat more vegetables without the usual boring tips, you’re in the right place. I’ve been managing my multiple sclerosis (MS) naturally for over 20 years. One thing I’ve learned is that what we eat really matters. But let’s be real, we all know we should eat more veggies. The problem isn’t knowing. It’s doing.

This isn’t another lecture about salads and steamed broccoli. These are real tricks I use every day to get more veggies into my life without the hassle. No fancy cooking skills needed. No hours in the kitchen. Just simple ways that work. These are my go-to ways for how to eat more vegetables even when I’m too tired to cook.

The Power-Packed “Everything” Smoothie

Forget those wimpy green smoothies. My smoothie is a veggie powerhouse in disguise:

• Frozen cauliflower rice (you won’t taste it!)
• A big handful of leafy greens (spinach, kale, whatever you have)
• Wild blueberries (amazing for brain health) source
• Any other fruit to make it sweet and delicious
• Ground flaxseeds for omega-3s
• 1 teaspoon each of turmeric, ginger, spirulina and barley grass juice powder (it’s gluten-free)
• Liquid of choice (water, plant milk, or coconut water)

Blend it up until smooth. The fruit hides the veggie taste, but your body gets all the benefits. I drink this smoothie throughout the day.

Veggie Ice Cubes

On bad days, cooking feels impossible. That’s when veggie ice cubes come to the rescue.

Here’s what to do:

• Blend spinach, kale, or other greens with water.
• Pour into ice cube trays and freeze.
• Drop a few cubes into soups, veggie bowls, or whatever you’re cooking.

No chopping. No washing. No thinking. You just toss them in and your meal gets a big nutrition boost. It’s one of the easiest ways to sneak in more veggies without lifting a finger.

Quick Sweet Potato Tips

Sweet potatoes are packed with nutrients that help fight inflammation. They’re a great base for a fast, healthy meal.

Here’s how to make them without spending hours in the kitchen:

• Bake ahead: Bake several sweet potatoes at once in your oven. Store them in the fridge for easy meals all week.
• Air fryer shortcut: If you have an air fryer, you can bake or reheat sweet potatoes in about 15–20 minutes.
• Microwave option: If you’re short on time, poke holes in a sweet potato with a fork. Then microwave it for 5–7 minutes until it’s soft.

Top it with mashed avocado, hemp seeds, pumpkin seeds, or a sprinkle of cinnamon. Each one adds extra flavor and healing power.  It’s simple, filling, and packed with healing nutrients.

Use Your Freezer (The Right Way)

Frozen veggies can turn to mush if you’re not careful. Here’s a better way:

• Buy fresh veggies when you have the energy
• Chop them into small pieces
• Freeze flat on a baking sheet, then transfer to freezer bags

This way, the pieces stay loose and easy to grab. Tiny veggie pieces thaw and cook faster, perfect when you need a quick meal. It saves money too, no more wasted veggies rotting in the fridge!

The “Add One More” Rule

This simple rule changed everything for me: Whatever you’re eating, just add one more veggie.

Examples:

• Making a vegetable soup? Grate a zucchini into the broth.
• Preparing a stir-fry? Toss in a handful of spinach.
• Roasting sweet potatoes? Add some bell peppers and mushrooms too.

You don’t have to change your whole meal. You just sneak in a little extra goodness. Over time, these small additions add up in a big way.

Veggie “Sprinkles”

This is one of my favorites — veggie confetti!

• Chop up bell peppers, carrots, broccoli stems, or cauliflower into tiny pieces
• Keep them in a container in your fridge
• Sprinkle a handful onto salads, rice bowls, soups, or tacos

It’s like adding cheese, but without the dairy. And way healthier. I use a small food chopper to make it even faster and easier.

How to Eat More Vegetables with the Sheet Pan Shortcut

On days when you have more energy, do this:

• Chop whatever veggies you have (carrots, broccoli, sweet potatoes, onions, etc.)
• Toss with a little olive oil and salt
• Roast at 400°F for about 25 minutes

Eat some right away and store the rest in containers. These roasted veggies are so easy to throw onto salads or just snack on cold. Plus, roasting makes veggies taste sweeter and more delicious!

Hidden Veggie Tomato Sauce

This one is magic. It tastes like regular tomato sauce, but it’s packed with hidden veggies.

Quick recipe:

• Sauté 2 garlic cloves in olive oil until fragrant
• Add 4 fresh chopped tomatoes
• Simmer for about 10 minutes with fresh basil and oregano

Then blend in:

• A handful of spinach
• Grated carrots
• Chopped zucchini

Blend until smooth.

You won’t even know the veggies are there. I pour this sauce over spaghetti squash, zucchini noodles, or even roasted veggies. It’s also great as a dip for sweet potato fries.

My Daily Non-Negotiable: The Handful Method

No matter how you feel, eat at least one raw veggie handful a day (besides what’s in your smoothie).
Here are my go-to’s:

• Mini bell peppers (red, orange, yellow)
• Grape tomatoes
• Mini cucumbers (also called cocktail cucumbers at Costco)

I keep them washed and ready to grab. No chopping, no thinking, just grab and eat.

Remember This

Getting more veggies doesn’t mean you have to overhaul your entire diet overnight. It’s about small wins. One handful of veggies. One smoothie. One extra sprinkle.

On bad days, even one tiny step counts. Your body is working so hard for you. Give it the tools it needs to heal and feel better. You don’t have to be perfect, you just have to keep trying.

Start today. Not tomorrow. — Today.

Once you learn how to eat more vegetables in simple ways, it gets easier to stay consistent. Pick one idea from this list and do it. Your future self will thank you. Which one will you try first?

💌 Want more easy ways to eat healthy with MS?

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