If you struggle to hit your daily vegetable goal, you are not alone. Vegetables bring fiber, vitamins, minerals, and antioxidants to the table while staying relatively low in calories and fat, yet many people still fall short. Part of the problem is perception, since we often label vegetables as boring or think they require extra time, money, or culinary skill. The good news is that some familiar staples can help you get there without overhauling your routine.
Dietitian Stefani Sassos says one big barrier is simply not knowing what to do with vegetables in a way that tastes good. She noted in comments shared with HuffPost that many of us did not grow up with vegetables as the foundation of family meals, so we default to foods we already love. Psychiatrist Dr. Brooke Resch added a practical twist in a viral video by pointing out that certain budget-friendly foods are essentially vegetables, even if we do not mentally file them that way. Seeing them as part of your veggie tally can make healthier choices feel more achievable.
Take salsa, for example. It is mostly chopped vegetables like tomatoes, onions, and peppers, plus herbs such as cilantro, so it can meaningfully contribute to your day even if it shows up as a topping. Resch argues that whether you are spooning it over chicken in a slow cooker or adding it to a quick snack, it still brings vegetable volume to the plate. Just keep an eye on sodium if you are using jarred versions, and do not be shy about trying fresh or low-salt options.
@cookwithdrbrooke Some underrated veggies, imho. #doctorsoftiktok #psychiatry #mentalhealth #budgetmeals ♬ original sound – CookWithDrBrooke
Then there are foods that confuse people because of how they are classified. Pumpkin is botanically a fruit, but in the kitchen and nutritionally it behaves more like a vegetable, especially in savory dishes. Potatoes also deserve more credit, since they are a starchy vegetable that provide potassium, vitamin C, vitamin B6, and fiber when you eat the skin. The key is preparation, since baked, boiled, or roasted potatoes are a different story than deep-fried options or chips.
Small additions can count too, especially when they pack a lot of plant compounds. Fresh herbs like basil, cilantro, and parsley may be used in modest amounts, but Sassos calls them nutritional powerhouses because they contain beneficial phytochemicals and antioxidants. Sauerkraut is another easy win, since it is fermented cabbage that still counts as a vegetable and may support gut health thanks to fermentation. Finally, green plantains, which are used in savory dishes, are treated nutritionally like a starchy vegetable because their profile is closer to potatoes than sweet fruit.
Which of these “hidden veggies” do you already eat regularly, and which one will you start adding more often? Share your go-to ideas in the comments.
