When my readers ask about easy ways to increase their veggie intake, I almost always mention smoothies!But making a vegetable smoothie that actually tastes good does require some thought.Spoiler alert: leafy greens aren’t the only veggies you can blend.Kale, chard, and collard greens can also be used in smoothies, but they should be paired with sweet fruits and other flavor boosters that disguise their bitter taste.Avocado is technically a fruit, but since it’s often grouped with veggies in the culinary world, it’s worthy of making this list.Plus, they make them more filling and contribute healthy fats that help you absorb more of the fat-soluble nutrients in the other smoothie ingredients.Check out my Avocado Mango Smoothie with Spinach for a delicious option using avo!Cauliflower is a wonderful addition to smoothies, providing tons of fiber and beneficial plant compounds.Not only do sweet potatoes contribute a vibrant orange color, but they also make smoothies thick and creamy.To cut back on the prep time involved in cooking them, try my hack for making microwave sweet potatoes.Using a beet in your next smoothie will guarantee a gorgeous pink color, plus earthy, slightly sweet notes and tons of nutrients.Frozen green peas can be added to smoothies straight from the freezer, but some people prefer to lightly steam them first to help with digestion.Frozen carrots blend very well, provide fiber, and give the final product a beautiful orange color.After you master that hack, you can make the Celery Smoothie with Apple and Banana.Thanks to its high water content, cucumber makes for very hydrating and refreshing smoothies.I prefer to peel cucumbers before adding them to the blender, but you can leave the skin on if you want the extra fiber.Pair it with a creamy plant-based milk, nut butter, and cocoa powder for a treat
A lesser percentage of the diet can include cactus, various squash, sprouts, cooked sweet potato, parsnips, okra, cucumber, asparagus, mushrooms, carrots, peas, and corn.Fruits that are particularly healthy include figs (high in calcium), apricots, dates, raspberries, and strawberries.Swiss chard, spinach, and beet greens should be fed sparingly, as they contain oxalates that can bind calcium and other trace minerals, preventing their absorption.Caution should also be exercised when feeding cabbage, kale, and mustard greens; these vegetables contain goitrogens (substances that suppress thyroid gland function by interfering with iodine uptake), and excessive intake may lead to hypothyroidism."Swiss chard, spinach, and beet greens should be fed sparingly, as they contain oxalates that can bind calcium and other trace minerals.".Appropriate animal-based protein sources include grasshoppers, gut-loaded (i.e., fed nutritious food that is then passed on to the lizard) or calcium-dusted crickets and mealworms, spiders, wax worms (occasionally, as they are high fat), silk worms (occasionally), tofu, moths, slugs, and earthworms.Larger bearded dragons may be fed pinkie or young "fuzzy" mice sparingly.In addition, once a week, you should provide a LIGHT sprinkling of a general reptile mineral supplement on the food.In addition, pet bearded dragons may be misted directly with water from a plant mister or soaked a few times a week, too, to ensure they are hydrated.Opinions vary regarding the most appropriate diet for captive bearded dragons, and our knowledge and understanding of this subject continues to grow and change.Please discuss your bearded dragon’s specific dietary needs (based on his age, weight, and health status) with a reptile-savvy veterinarian familiar with your lizard.Remember – always WASH YOUR HANDS THOROUGHLY after feeding, cleaning, and handling a bearded dragon, as they can carry bacteria and parasites that may not be harmful to them but that may affect us
Yet due to their light weight, some can find it difficult to consume 100 grams of raw, leafy greens.Other iron-rich veggies that fit in this category include broccoli, cabbage and Brussels sprouts, which contain between 1 and 1.8 mg per cooked cup, or around 6–10% of the RDI (30, 31, 32).Moreover, they’re a great source of lycopene, an antioxidant linked to a reduced risk of sunburn ( 38 , 39 ).More specifically, one large, unpeeled potato (10.5 ounces or 295 grams) provides 3.2 mg of iron, which is 18% of the RDI.Palm hearts are a tropical vegetable rich in fiber, potassium, manganese, vitamin C and folate.A lesser-known fact about palm hearts is that they also contain a fair amount of iron — an impressive 4.6 mg per cup, or 26% of the RDI (46).This versatile vegetable can be blended into dips, tossed on the grill, incorporated into a stir-fry, added to salads and even baked with your favorite toppings
For those with chronic kidney disease (CKD) who need to lower their potassium, this list can serve as a guide on what vegetables to eat or avoid depending on your own restrictions.You can also use the nutrient ranking tool to see the full list of 200 vegetables high in potassium, and sort by highest or lowest
Typically served in restaurants as an appetizer, Utica greens makes a great main course at home with some crusty bread and a glass of red wine
