Not a veggie lover (yet)? No worries. Your taste buds can adapt—and with the right approach, veggies can become something you actually crave. Here’s how:

Step 1: Choose a Veggie You’re Not Used To Instead of sticking to just lettuce or cucumber, try expanding your veggie lineup one small step at a time.

Try This:

• Pick 1 new vegetable to experiment with each week.
• Choose from different categories: leafy (spinach, kale), root (beets, carrots), or cruciferous (broccoli, cauliflower).

Why it works: It can take 3 to 5 exposures to a new food before your brain starts to accept it as familiar. The more variety you try, the more likely you’ll find one you enjoy.

Step 2: Change How You Cook It Texture and taste change dramatically depending on how you prepare veggies. Roasted broccoli tastes nothing like raw. Spinach sautéed with garlic is a whole different experience than in a salad.

Cooking Methods to Try:

• Steam: Quick and clean, works well for greens and beans.
• Sauté: Add olive oil, garlic, onion, or spices to bring out flavor.
• Roast: Toss veggies in oil + salt and roast at 400°F to caramelize—makes them naturally sweet and crispy.
• Grill or Air-Fry: Adds char and crunch that many people love.
• Blend: Add cooked or frozen veg to soups, smoothies, sauces, or even pancake batter.

Tip: Try the same veggie in 2–3 different cooking methods to find what works best for you.

Step 3: Add Flavor That Balances Bitterness Many people think they don’t like vegetables because they’re too bitter. But with a little flavor balance, you can totally change the experience.

Flavor Boosting Combos:

• Sweet: Roasted onions, apples, dates, maple syrup drizzle
• Fat: Olive oil, avocado, nuts, cheese, tahini, butter
• Sour: Lemon juice, balsamic vinegar, pickled onions
• Salty/Spicy: Sea salt, miso, mustard, chili flakes, garlic

Pairing Examples:

• Roasted carrots + cumin + feta
• Kale sautéed in olive oil + lemon juice + parmesan
• Cauliflower roasted with turmeric + sea salt + tahini drizzle

Bonus Tips:

• Start small: Add veggies to one meal a day instead of overhauling everything.
• Hide them in meals: Add spinach to smoothies, shredded zucchini to oats or muffins, or carrots to pasta sauce.
• Involve kids or picky eaters: Let them help prep or choose “colors” to go on the plate.