The Top 10 Ways To Hide Healthy Food In Recipes
Hiding healthy food in recipes is a great way to increase the nutritional value of your meals. Since most kids (and even some adults) can be picky eaters, it can be hard to guarantee you are getting all of the fruits and veggies your body requires each day. Fortunately, there are some healthy hacks that you can use to ensure everyone in your household is getting the nutrition they need for optimal health.
Keep reading for ingenious tips on hiding healthy items in the foods you eat daily.
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Pasta Sauce
Red sauce can be made from any veggie in your fridge. Tomatoes are usually the primary ingredient, but other veggies can add a ton of flavor and increase the nutritional value of your sauce. Add bell peppers, carrots, leeks, onions, and zucchini for added flavor and to give each bite a healthy kick of veggie goodness. If you can use chickpea, spaghetti squash, or zucchini noodles, you can add even more veggies to your meal for an extra boost of nutrition!
If you prefer a thicker sauce, add a protein like ground beef or chicken or vegan proteins like TVP or tempeh.
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Mashed Potatoes
Of course, potatoes are already considered a vegetable, leading you to believe that's all there is to it. Because they include a lot of Vitamin C, potassium, fiber, and complex carbohydrates, potatoes are a healthy, nutrient-dense food. However, there are many different ways to increase your mashed potatoes' nutritional value.
Consider adding steamed or riced cauliflower to the mixture as you mash the potatoes. They taste better and are more nutrient-dense as a result. Steamed broccoli and leafy greens can also be added, although the potatoes will turn green if you do so, making it harder to hide from the rest of the family. You can also try adding yellow squash. It looks like you buttered the mashed potatoes after you pureed them.
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Macaroni and Cheese
To give your macaroni the extra cheesy look, you are used to, add pureed butternut squash, acorn squash, or pumpkin in the sauce. This will give your dish a nutritional punch and minimize the fat content typically found in this meal. Using nutritional yeast, you can give your sauce a cheesy taste without all the extra cheese. You can also include other veggies like cauliflower. Since everything is pureed into a smooth, creamy sauce, no one will ever know that veggies are hidden inside. Plus, this dinner is fast and easy and will please the whole family.
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Veggie Burgers
Lentils, chickpea flour, black beans, and even ground meat alternatives can all be used to produce delectable vegetable burgers. Add some carrots, zucchini, spinach, corn, beets, or other vegetables that would go well with the flavors as you prepare the burger patties. You can increase your veggie intake by adding slices of avocado, tomato, onion, lettuce, or homemade ketchup to top off your burgers.
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Smoothies
Everyone loves smoothies because they are a fantastic source of nourishment and have a delicious flavor. You can benefit from this fact since you can sneak vegetables without anyone noticing. Use a combination of frozen fruit, spinach, kale, zucchini, and even cauliflower to give your smoothies a power-packed punch. These smoothies will give your body the nutrition it requires and will provide you with a boost of energy to power you through your day.
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Zucchini Muffins
Muffins are a great snack food and can also be a satisfying breakfast meal when you are on the go. You can replace the egg in your favorite muffin recipe with applesauce to hide some fruit inside. You can also grate some zucchini and mix it in. If banana muffins are more your style, feel free to add this nutritious fruit. Another great thing about muffins is they freeze well. Consider making an extra batch and storing them in the freezer, so you always have a healthy option on hand when you need it!
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Banana Bread
Banana bread is the ideal dessert to sneak in some extra veggies. The bananas add a load of potassium and other nutrients to your dessert, plus they are sweet, meaning you don't need to add extra sugar. You can also include grated carrots or zucchini in your batter, and no one will ever know that your banana bread is not only delicious, but it's also nutritious!
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Veggie Chips
Making veggie chips is fun and easy! Thinly slice your favorite veggies and bake them in the oven. Zucchini, sweet potato, carrots, parsnips, and many other vegetables will make excellent chips, creating the perfect snack to munch on when hunger strikes.
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Pizza
Recently, cauliflower pizza crust has become very popular. Cauliflower crust is a great way to sneak some extra veggies into your dinner. Plus, you can load up your pizza with an abundance of different vegetables. You can also consider adding even more veggies to your meal by blending them into the pizza sauce! No one will know they are there, and the added flavor will make this the best pizza you have ever had!
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Popsicles
Everyone loves a popsicle on a hot summer day. Blend various fruits, vegetables, and greens in your blender and pour the juice into reusable popsicle molds. This will ensure that you always have a tasty, healthy treat on hand. Try creating a concoction of cucumber, lemon, and spinach for a cool summer delight.
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Juice
Consuming excessive amounts of fruit juice is unhealthy and gives you a sugar rush. However, if you make your juice from scratch at home, you have complete control over the ingredients that go into it. Use a juicer to prepare a mixture of greens, celery, and carrots. A green apple and a shot of lemon or ginger will do a great job of sweetening it. You can also try out different juice recipes and include a variety of fruits and vegetables to see which ones your family likes best!
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Chili
Vegetables can be found in large quantities in stews and chilis. You can blend these veggies to make a smoother chili or keep them chopped for a chunkier version. Carrots, peppers, and zucchini go wonderfully in chili. You can also top a baked potato with chili to increase the nutrition of your meal.
As you can see, there are many ways to encourage you and your entire family to eat their vegetables. You don't have to feel guilty about "hiding" them in everyday foods. Hiding these nutritional powerhouses in everyday meals and snacks will ensure that you are fueling your body correctly without sacrificing taste.
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