Easy Ways How To Eat Enough Vegetables - Krostrade

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Easy Ways How To Eat Enough Vegetables

Here are some easy tricks that can help you to eat enough vegetables every day. I will cover these and some others.

  • Keep a fruit bowl out on the counter
  • Roast or grill veggies once a week
  • Wash lettuce and store it in your salad spinner
  • Store cut-up veggies in your fridge
  • Always bring a piece of fruit with you
  • The fruit is great to have at work for when hunger strikes
Easy Ways How To Eat Enough Vegetables


Most of us don’t get enough vegetables. In fact, 90% of Americans don’t get the recommended 2-3 servings a day. (For most vegetables, 1 cup is a serving. For raw, leafy vegetables like salad greens its 2 cups). Vegetables are a great source of healthy nutrients like fiber, potassium, folate, and vitamin A.

They also play a big role in helping people lose or maintain weight. Vegetables are rich in fiber, which helps fill you up. Plus, when you’re eating more low-calorie vegetables, there’s less space for eating less higher-calorie less-healthful foods. Tomatoes, peppers, strawberries, lettuce & other greens, beans & peas, & cucumbers are the best vegetables grown in the greenhouse.

The love of vegetables can be deceptive. Even though I adore Brussels sprouts and kale, I recently realized with a jolt of surprise that I don’t eat nearly the amount of vegetables this love affair would suggest. Something didn’t add up. Here are the top 10 tips for you to help you out on packing more vegetables into real-life meals and cooking.

1) Have a box of vegetables delivered every week

If a box of vegetables shows up at your door every so often, you’ll be that much more likely to eat them. I didn’t want to waste food, so I had to find a way to use everything. And it forced me to be more creative in my cooking!

2) Put your vegetables on the top shelf of the fridge

Hunky heads of cauliflower and broccoli shouldn’t get pushed to the back of the fridge or stuck out of sight in the suspiciously named “crisper” drawer; put them right upfront, where you’ll see and remember them.

3) Prepare a whole week’s worth of vegetables over the weekend 

This may go against the usual idea of eating vegetables picked up during the day and eaten as fresh as possible. But it’s a lot more realistic for most of us and our busy schedules.

4) Ask yourself: What’s my idea of irresistible vegetables? 

This may sound like vague or obvious advice, but really take a moment to think about the question. What kinds of vegetables are most appealing and irresistible? Do you fall over for creamy cauliflower soup? Have you roasted Brussels sprouts? Indulge as frequently as you want. I suggest finding ways to love vegetables! For me, that has meant changing my preparation: I have recently fallen in love with roasting veggies. I enjoyed Brussels sprouts for the first time in my life by roasting and had roasted broccoli for lunch the other day.

5) Add (or double) the vegetables in your nightly meals 

There aren’t many weeknight meals that wouldn’t be made better with a handful of kale or spinach. Pizza? Top with broccoli florets. Risotto? See a handful of kale. Pasta? That’s easy — roasted carrots, beets, cabbage. See how many different vegetables you can pack into what you’re already cooking, which is made extra easy when you’ve followed the advice above (get them delivered, roast or cook them ahead of time). Take the everyday meals you already make and add one more vegetable — pasta sauce, mac and cheese, rice pilaf, risotto, etc. can all stand peas or zucchini or carrots or greens.

6) Eat vegetables for breakfast 

Lots of breakfast dishes are better with vegetables. Think of omelets, frittatas, even toast with kale and an egg. I prep some cooked greens in a three- or four-serving size, and keep them in a plastic zip bag so I can microwave a serving to eat with an egg for breakfast. Smart!

7) Drink your veggies! 

Another breakfast idea is to juice your carrots, greens, and beets. Or throw them into a green smoothie, like the one I make: “Smoothies! I make a green smoothie every morning. Eat a lot of greens (spinach, Mache, kale, etc.) with a piece of two of fruit, like apples or berries and two cups of water. If you do nothing else, do this. It’s so great for you and gives you a ton of vitamins and good stuff.”

8) Eat a salad at every meal 

I buy bags of pre-washed greens and arugula for easy, fast salads. I also keep a jar of delicious homemade salad dressing in the fridge, which helps a lot. And salads aren’t just for dinner or lunch; I am a big fan of salad with breakfast, whether it’s a true breakfast salad or a simple pile of arugula next to a cheese omelet.

9) Substitute raw vegetables for crackers, pita, tortillas, and other types of bread

I eat a lot of baba ghanoush and other dips, and while I don’t practice low-carb eating, I find that a big container of cut-up bell pepper and cucumber is fresher and better for me than a box of pita chips. I also use leafy greens as wraps for tacos, sandwiches, etc., instead of tortillas or pita.

10) Don’t forget frozen vegetables! 

While we may idealize that box of fresh, leafy greens straight from the farm, don’t overlook the humble frozen veggie. They are often frozen right at the farm, picked at their peak, and certain vegetables (peas, especially) taste great from the freezer. And they are always suitable for soups, scrambles, and pasta.

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Beetroot Juice For Pigmentation And Other Uses

Beetroot Juice For Pigmentation And Other Uses

You can use beetroot juice for pigmentation of the skin and hair. By definition of pigmentation, you are probably familiar with how it’s possible to use beets for an all-natural DIY hair dye. However, it’s time to show interest in juicing this crop for better skin pigmentation. 

The best beetroot juice comes from fresh beets without any additives and preservatives. Beetroots are a relatively easy crop to grow and considered a cool-season annual in areas like Wisconsin. But if you live in an area with unpredictable conditions, you can find greenhouse gardening of beets for a fresh supply of pigmentation-friendly root crops.  

Benefits Of Beetroot Juice For Pigmentation


Revive dull and unhealthy-looking skin

Excessive pigmentation of the skin can cause dark spots, blemishes, and even a mottled appearance. These conditions can make your complexion look dull and unhealthy. Beetroot juice can help with excessive pigmentation and revive your skin’s presence because of its nutrients and compounds.

Beetroot juice is a good source of vitamin C, which is shown to treat hyperpigmentation by decreasing melanin formation. This vitamin also plays a role in skin repair and collagen synthesis for the skin’s overall healthy appearance. At the same time, beetroot juice contains iron, which can improve complexion by giving the skin a healthy glow. 

Another reason why beetroot juice can revive dull skin is because of its antioxidative properties. We all know how antioxidants fight the effects of oxidative stress that contributes to skin aging. Preventing cell damages can help reveal a younger-looking complexion. 


Remove pimples and acne

Besides excessive melanin, pimples and acne can also cause dark spots and other pigmentation problems on the skin. The vitamin C in beetroot juice has anti-inflammatory properties that can help in addressing pimples and acne. Additionally, beetroot juice can also remove excess oil on the skin that is another contributor to acne development.  


Remove dark circles

Another pigmentation problem that everyone hates is dark circles. It’s one of the hardest skin problems to address, considering there are many factors that can cause it. However, you can prevent that exhausted look with beetroot juice. 

The antioxidants in beetroot juice are the natural remedy for dark circles and puffy eyes. They help with the blood circulation to remove the tired look of the skin around the eyes. Lastly, the hydrating and purifying effects of beetroot juice will benefit both our thirst and dark circles. 


Rosy lips

The eyes are not the only part of the body that can make us look tired and unhealthy. If you also have dark, dry, and flaky lips, drinking beetroot juice can help because of its vitamins and hydrating components. As a bonus, the vibrant red stain of beets can make your lips look rosy and healthy. 


Natural hair dye

Lastly, the unique color of beetroot juice from betacyanin makes it the perfect all-natural, temporary DIY dye for you to try. It can give your hair a shiny wine-red color without the risk of toxins and chemicals. You can use the beetroot juice as a mask as is, but you can also add other ingredients to create a paste. 


How To Use Beetroot Juice For Pigmentation



You can simply drink the delicious juice from your freshly harvested beets in the greenhouse. Its antioxidants will help your body remove toxins and reveal a healthy pigmentation of the skin. You can also add other skin-friendly ingredients in the juice. 


Face mask and body scrub

It may sound delicious, but a mixture of beetroot juice, honey, and milk, works as a homemade and all-natural face mask. You will notice that it’ll leave a healthy glow on your face and address other skin concerns like dark spots, wrinkles, and acne. 

You can also use beetroot juice as a body scrub. This vibrant extract can help flake off dead skin cells to improve your complexion. And best of all, beetroot juice is not irritating to the skin. 


Eye mask

To address dark circles and tired eyes, soak a cotton ball in a mixture of beetroot juice, honey, and milk. Gently apply it to your eyes and leave for 10 minutes before washing away with cold water. You can also do the same with beetroot juice and almond oil. 


Lip stain

Natural-looking rosy lips are achievable with a beetroot juice lip stain. Directly apply the juice onto your lips to help not just with color, but also with moisture. 


Hair mask

A beetroot juice hair mask is beneficial for the hair because it works as a treatment and temporary dye. Add coffee seeds to the juice to create a thicker paste, or mix some carrot juice and leave it on for an hour or longer. This leaves a purple and reddish hue on the hair for weeks, but the intensity will vary on the hair type. 



If you want to address different skin and hair problems, you can use beetroot juice for pigmentation. This delicious extract can help with dull skin, pimples, dark circles, and also reveal rosy lips and vibrant hair. However, the safest and best juice comes from fresh beetroots, so allocate a space in your greenhouse for this easy crop. 

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