Doctors and health organizations unanimously agree that Americans should increase the amounts of fruits and vegetables in their diets to reduce the risk of obesity, cancer and heart disease, but you may have spent your childhood turning up your nose at overcooked peas, cauliflower and mushy bananas. Healthy foods do not have to be boring foods. If you don't like eating healthy foods, learn how to adjust recipes, seasonings and cooking techniques to make good-for-you foods taste good.
Cooking Methods
Cooking produce in the microwave or in a pot of boiling water does little to add flavor and texture. Consider other cooking methods to add flavor to fruits and vegetables. Grilling produce is a delicious way to caramelize natural sugars. Grill pineapple rings and peach halves, and top them with a tablespoon of natural whipped cream and a sprinkle of cinnamon. Thread mushrooms, cherry tomatoes and zucchini rounds on a skewer and grill them alongside salmon or a turkey burger. You can roast vegetables in your oven for a similar caramelized effect. Toss a variety of vegetables with olive oil, salt and pepper and roast until brown and crispy. You can also roast proteins, such as chicken and fish, to enhance their flavors and texture.
Layering
One method to increase your vegetable consumption while featuring flavors of foods you enjoy is to layer the vegetables as a base for other foods. Serve chili over shredded cabbage. Switch out spaghetti squash for pasta and serve it with a hearty marinara sauce. Use cabbage leaves instead of corn tortillas for a healthier fish taco.
Disguises
Experienced mothers disguise vegetable purees in other dishes, and this strategy works with adults as well as toddlers. Pureed fruits and vegetables contain all of the vitamins, minerals and fibers of whole produce. Mix pureed cauliflower into mashed potatoes. Add pureed butternut squash to layered pasta dishes. Sneak spinach and yogurt into your morning smoothie. Combine smashed pinto beans with ground beef for a burrito filling to increase your daily fiber and reduce calories.
Experiment
As an adult, you have choices to make about the foods you eat and how you want to approach your health. Eating a variety of fruits, vegetables, whole grains and lean proteins is key for a healthy life. But these foods don't have to be boring or tasteless. Experiment with new varieties and preparation techniques. Explore the farmers market or an ethnic grocery store. Challenge yourself to try a new vegetable each month. As you broaden your horizons, you may also broaden your palate.
References
- Centers for Disease Control and Prevention: MMWR Weekly; Fruit and Vegetable Consumption Among Adults -- United States, 2005; March 16, 2007
- "American Journal of Clinical Nutrition"; Hidden Vegetables: An Effective Strategy to Reduce Energy Intake and Increase Vegetable Intake in Adults; A. Blatt, et al; Feb. 2, 2011
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