I definitely need to implement more vegetables into my daily intake. I was eating carrots, until I read about the content of sugar in it, and since I'm limiting fruits for weight loss, I figured I should cut those out too...
What kinds of vegetables would you suggest to squeeze in for a busy person?
Seriously, too much sugar in carrots? 1 ounce (28 grams) has 1.3 grams of sugar for a whopping 5.2 calories from sugars (out of 11 total). Eat a pound for just 21 grams of sugar, 83 calories of sugar out of 176. You are not getting fat from carrots. You'd be hard-pressed to even spike your blood sugar with carrots considering the matrix (i.e. fiber) they're in.
Eat any and all vegetables, they're all essentially low calorie and low carb. Avoid potatoes if you're concerned about excess caloric carbohydrates.
You can make a very fast cucumber salad with diced cucumber and a little lime juice. Add an avocado and it gets more delicious.
I am also a big fan of making stir-fried zucchini "noodles" with a vegetable peeler. Heat some coconut oil in a pan, take a peeled zucchini, and use the peeler to turn the whole thing into little thin slices. They will cook in about 5 minutes. You can add meat, herbs or other vegetables. A sweet potato can also be turned into fast "noodles" like this, but if you're avoiding sugar...
I wouldn't cut carrots; that's just crazy talk! ;) I find it easier to eat more veggies when I mass-produce them- I take a chunk of time on a day off and bake a spaghetti squash and partially steam a bag of broccoli florets, a pound of brussels sprouts, etc. When I'm preparing my meals over the course of the week, I get a portion of veggies & some kind of meat out of the fridge and finish cooking them in butter or bacon grease and add whatever seasonings I feel like. Got this method from the Well Fed cookbook and it's really saved me a lot of time preparing food on worknights. It's the convenience of leftovers without the boringness.
avocado (not really a vegetable either, but whatever)
And as for weight loss (my goal also), I still eat berries since they're not exactly loaded with sugar in moderation. Strawberries and spinach makes a great salad! Check out MDA's article on the "best" fruit choices, if you're interested. I have to go make food now. Got me hungry. :P
I like to have zucchini and yellow squash cut up into strips, along with broccoli cut into florets. You can cut a bunch ahead of time, and put them in baggies to take them to work. Then, you'll can grab them throughout the day as you think about it/want them. I guess cherry tomatoes would work well in that scenario too, but I don't care for them.
Other than smoothies, the easiest way for me to eat more vegetables is to chop up a whole cabbage and cook it down with onions and garlic in my soup base. It cooks way down and almost acts as noodles in the soup.
I eat an omlete for breakfast every morning filled with fresh peppers, mushrooms, onions and broccoli. For dinner I eat a huge salad with romaine lettuce, spinach, and cooked broccoli, cauliflower, carrots, and zucchini tossed on top, and maybe some fresh tomatoes and avocado. It's not very hard to incorporate veggies, they make you feel great, fill you up, and are pretty damn tasty too :)
You can quickly steam vegetables and use coconut oil like butter and freshly grated pepper, curry powder, whatever you choose. You could also try making soup in a slow cooker, I suggest something with okra, that might be ideal for a busy person.