Quick Ways to Eat More Vegetables

March 2, 2026

Vegetables fuel our bodies with vitamins, minerals, and fiber — and they make meals more colorful, flavorful, and satisfying. The key is finding simple ways to enjoy them that actually fit your life, even when you’re busy or not a fan of cooking.

The good news? You don’t have to wash, peel, and chop everything yourself. There are plenty of quick, nutritious options that make adding vegetables to your meals simple.

Beets: Pre-cooked and sliced beets.

• Brand suggestions: Love Beets and Trader Joe’s.
• Add to a grain bowl, salad, or a smoothie.

Broccoli: Broccoli slaw.

• Brand suggestions: Green Giant and Taylor Farms.
• Add to a salad, sandwich, or use as coleslaw.

Butternut Squash: Frozen, mashed butternut squash.

• Brand suggestions: Alexia and Bird’s Eye.
• Make it savory: add parmesan cheese, sage, and olive oil.
• Make it sweet: add cinnamon, nutmeg, and a touch of maple syrup.

Carrots: Pre-shredded carrots.

• Brand suggestions: Bolthouse Farms and Dole.
• Add to rice, sandwiches, or stir fry.

Cauliflower: Frozen cauliflower gnocchi.

• Brand suggestions: Birds Eye and Trader Joe’s.
• Add pesto, sundried tomatoes, and precooked chicken.

Garlic: Frozen, crushed garlic.

• Brand suggestions: Dorot Gardens or Good & Gather.
• Add a frozen cube to any recipe that calls for garlic cloves.

Onions & Peppers: Frozen, precut.

• Brand suggestions: Bird’s Eye and Great Value.
• Add to fajitas, omelets, or pizza.

Zucchini: Frozen zucchini fries.

• Brand suggestions: Birds Eye and Dr. Praeger’s.
• Pair as a side with burgers or sandwiches.

                                                                       Information gathered & adapted from:

                                                “Time Saving Fruit & Vegetables Chart” created by Evolution Nutrition.

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Send us an email at info@evolutionRD.com.

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Cole Slaw

Ingredients

• 2/3 cup olive oil mayonnaise
• 2 Tablespoons granulated sugar
• 2 Tablespoons apple cider vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 12-ounce bag of broccoli slaw
• 1 apple, cubed, core removed (granny smith or honey crisp)

Directions

1. In a small bowl, make the dressing by mixing the mayonnaise, sugar, vinegar, salt, and pepper.
2. Pour the broccoli slaw into a large bowl. Add apple cubes.
3. Pour the dressing and mix, until well combined.
4. Cover and refrigerate for 1 hour before serving.

Recipe makes: 4 servings

Nutrition Information:

We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at info@evolutionrd.com.

Recipe adapted from:

https://cookpad.com/eng/recipes/23941819

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                                                          Please visit us at www.evolutionRD.com.

                                                              Email us at info@evolutionRD.com.