khassandraSneaking Healthy into Food
August 15th 2011 11:13
Many families struggle with healthy eating for a variety of reasons; one of the biggest reasons is resistance to certain foods. Our palates become accustomed to those things we eat most often, so some people prefer lots of salt, sugar, and unhealthy fats. The good news is that it’s possible to retrain your palate to actually like those foods that are good for you. For optimal health, it is vital to get your fill of lean protein, whole grains, and lots of fruits and vegetables. If you cannot get your family to eat what they should (yet) it is your solemn duty to sneak the good stuff in on them!
Fruits and Vegetables
Fruits are pretty easy, because almost everybody likes the way they taste. Sometimes it is as simple as being sure there is a bowl full of cut fruit in the refrigerator all the time. You can also toss assorted fruits in your blender with ice and some juice to make a great smoothie. But why stop there when you can actually blend in some vegetables, too? No one will be the wiser if they don’t see it done. You can also purchase juice and vegetable blends now that taste like pure fruit juice, so those should also be handy, too.
You can also chop all sorts of veggies really fine and add them to meatloaf, chili, stews, soups, and sloppy joe mixtures. When making lasagna, add some fresh chopped spinach, or use thinly sliced eggplant to replace some of the noodles. If you’ve never made, or tried, eggplant parmesan, you should make it a point to do, as you can replace veal or chicken and most people love it. Be sure to add lots of crunchy vegetables to your sandwiches, eat a salad or two each week, and also snack on baby carrots and celery sticks instead of candy bars and cookies. Use apple sauce to replace oil in cake recipes, and make your carrot cake with lots of shredded carrots, pineapple, and raisins.
Lean Protein
Juicy steaks and burgers are wonderful, but they are also very high in fat and calories so should be eaten sparingly. Instead, opt for chicken and turkey, both whole and ground and save the steak for special occasions. Swap out your yogurt for the Greek kind that is very high in protein. Egg whites are a good source of lean protein, as are tuna and other fish, and also cottage cheese. You can sneak ground turkey into just about any recipe that calls for ground beef without sacrificing taste. When cooking, use oils that have no trans-fats: olive oil and canola oil are best.
Whole Grains
The new whole grain white bread varieties will help to convert even the biggest white bread fan. These breads are good and nutritious but similar in taste to the white bread everyone is used to—even kids like it.
Buy whole grain cereals and add fruit and lowfat milk for a healthy breakfast. You can add oat bran to many foods without altering the taste; I mix it into yogurt, smoothies, and shakes, not to mention soups and stews. You can buy it at the supermarket or simply pulse some oatmeal in your food processor till it’s fine but not powdered.
Denise Gabbard writes about a wide range of topics, from travel and finance to horse trailer insurance and social media for business.
Fruits and Vegetables
Fruits are pretty easy, because almost everybody likes the way they taste. Sometimes it is as simple as being sure there is a bowl full of cut fruit in the refrigerator all the time. You can also toss assorted fruits in your blender with ice and some juice to make a great smoothie. But why stop there when you can actually blend in some vegetables, too? No one will be the wiser if they don’t see it done. You can also purchase juice and vegetable blends now that taste like pure fruit juice, so those should also be handy, too.
You can also chop all sorts of veggies really fine and add them to meatloaf, chili, stews, soups, and sloppy joe mixtures. When making lasagna, add some fresh chopped spinach, or use thinly sliced eggplant to replace some of the noodles. If you’ve never made, or tried, eggplant parmesan, you should make it a point to do, as you can replace veal or chicken and most people love it. Be sure to add lots of crunchy vegetables to your sandwiches, eat a salad or two each week, and also snack on baby carrots and celery sticks instead of candy bars and cookies. Use apple sauce to replace oil in cake recipes, and make your carrot cake with lots of shredded carrots, pineapple, and raisins.
Lean Protein
Juicy steaks and burgers are wonderful, but they are also very high in fat and calories so should be eaten sparingly. Instead, opt for chicken and turkey, both whole and ground and save the steak for special occasions. Swap out your yogurt for the Greek kind that is very high in protein. Egg whites are a good source of lean protein, as are tuna and other fish, and also cottage cheese. You can sneak ground turkey into just about any recipe that calls for ground beef without sacrificing taste. When cooking, use oils that have no trans-fats: olive oil and canola oil are best.
Whole Grains
The new whole grain white bread varieties will help to convert even the biggest white bread fan. These breads are good and nutritious but similar in taste to the white bread everyone is used to—even kids like it.
Buy whole grain cereals and add fruit and lowfat milk for a healthy breakfast. You can add oat bran to many foods without altering the taste; I mix it into yogurt, smoothies, and shakes, not to mention soups and stews. You can buy it at the supermarket or simply pulse some oatmeal in your food processor till it’s fine but not powdered.
Denise Gabbard writes about a wide range of topics, from travel and finance to horse trailer insurance and social media for business.
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