Vegetable Dishes for diet

Tips for Kid-Friendly Vegetable Dishes : Recipes and Cooking : Food Network
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The USDA recommends five servings of fruits and vegetables a day, but getting your daughter to take a single bite of broccoli is akin to two rounds in the ring. Here are some strategies for sneaking healthy foods in the dishes your kids love. Don't forget to introduce a wide variety of fruits and vegetables at your table — even those you don't like.

1. Puree vegetables into pasta sauces
If your child craves pasta for every meal, don't panic. Just use the blender or food processor to puree broccoli or peppers (a great source of vitamin C) and carrots and spinach (for a blast of vitamin A) to add to tomato and other sauces. Make homemade ravioli using prepackaged wonton wrappers and chopped veggies. If you've got a mac and cheese lover, mash some steamed cauliflower into the cheese sauce for extra nutrients.

2. Hide the goods in ground meats and casseroles
Think about it: Meatloaf is a mixture of various foods, typically including ground meat, eggs, onions, and some bread crumbs. Adding a little shredded carrots and broccoli may give the meal a nutritional boost, but won't change the flavor. Chili is chock full of beans; grate or dice in some carrots, onions, mushrooms, and zucchini.

Recipe to Try:

3. Experiment with shakes and smoothies
Milkshakes and fruit smoothies are a great way to provide your child not only with calcium boosters such as milk and yogurt, but fruit as well. Try a variety — including strawberries, blueberries, raspberries, mango, papaya, and bananas — to discover which your child likes best. It's a great way to introduce vitamin A, vitamin C, potassium, and folate into your child's diet.

Recipe to Try:

4. Try burying healthy foods in breads and muffins
Quick breads and muffins are kid favorites — and a great "hiding" spot for carrots or zucchini, which have the added benefit of making muffins moist.

Recipe to Try:

5. Put it on pizza
Many kids who won't eat broccoli or mushrooms dished up next to chicken will gobble it up served on a slice. If that won't do the trick, try making your own pizza at home with pre-made pizza dough and the aforementioned sauce with pureed vegetables.

Recipe to Try:

7. Make fruit juice ice pops
Most local five-and-dimes or cookware stores sell ice pop trays (if not, regular ice trays will serve nicely). Use whole fruit juices, such as orange, cranberry, or grapefruit, and see if you can sneak in some blueberries "for decoration." You can also make plain, unflavored gelatin with fruit juice to boost the vitamin content.

8. Make mashed "potatoes" with cauliflower rather than spuds
Use flavorful cheeses and milk to make this delicious dish a family favorite.

Recipe to Try:

9. Wrap it up
Try pureeing a variety of vegetables with beans to make a spread you can smear on tortillas (there are a variety on the market, from whole wheat to spinach, in addition to simple flour ones). Roll it up, top with cheese and place in the microwave. Serve with cheese, sour cream, salsa, and guacamole for fun dips.

Source: www.foodnetwork.com


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Eat from the farmer's market for your veggies

2007-06-12 12:59:46 by ChurchGardenLady

Use herbs from your garden for the spices.
Lots of brown rice, lentils and beans for protein.
You could also use textured vegetable protein (TVP) or tofu for protein.
Boiled eggs can also serve as cheap protein. Eggs run about $2 a dozen for organic eggs at grocery outlet.
Use bulk grains alot in your diet to make food budget go further.. Millet is good for salads and interesting main dishes. Quinoa is also good protein rich grain. They help you stay full longer too.
Tons of salad greens, from the farmer's market.
oh, when you buy veggies, do so with the idea of using the whole item

Anyone on the Harvard Diet?

2004-02-04 12:14:19 by Dogger

I investigated the Atkins diet, and after looking at all the possible health problems related to it, I looked further afield. In December, Wired Magazine had an article about health benefits of the various fad diets. It rated the Harvard University diet as the best and by far the healthiest. I got the book "Eat, Drink and be Healthy", and have been on it for almost a week now. (For me that's a record). I would love to know if anyone else is on it to compare notes. So far I've eaten some very tasty vegetable dishes and have really gotten to look forward to whole-grains. And I'm REALLY looking

My vegetarian experience

2003-10-26 18:49:43 by vegamieur

Often in Continental Europe, "vegetarian" is self-applied to people who eat fish still (especially in the German-speaking world). I had a hostess get quite cross with me because she went out of the way to purchase fish for me, the only "vegetarian", when she was serving beef. Also, certain "vegetarian" dishes will use animal stock or flavoring in Europe. As far as vegans are concerned, soy substitues are rarer than here, but 1)Look for Asian restaurants or 2)realize that a raw veggie/fruitarian/nut diet is quite easily accomplished there without much fuss. Good luck, and don't be suprised if p


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