Several years ago Vicki Lansky authored a couple popular cookbooks to help young mothers make nutritious foods for their children such as yogurt popsicles (which were very yummy, by the way). Back in the 90s, recipes featured pureed fruit in an effort to reduce fat in baked items . More recently, Jessica Seinfeld has published cookbooks with recipes packed with hidden vegetables. Are these behaviors faddish, sneaky, or do they have some merit?
While some may prefer to serve foods whole and not pureed or mixed in a casserole, I think of vegetable or fruit additions as fortifying recipes and worthy of a try. Fruit and vegetable consumption has been associated with decreased risks of cancer and heart disease. Increasing ones intake by adding these foods to already familiar dishes is a good thing in my view.
If you are game for some creative activity in the kitchen, read on.
- Children often prefer smooth textures. My mom used to use a fork or potato masher. That said, blenders and ricers are useful tools to have on hand to get rid of chunks and smooth things out. Hand blenders work well in both small and large pots.
- Tomato sauce is easily fortified with finely grated carrots. The carrots also thicken the sauce, so thin according to taste.
- Mashed cauliflower is a tasty addition to mashed potatoes, or use cauliflower as a base for a healthy mac and cheese. Rachel Ray offers a recipe for this dish, and Grace Derocha, a registered dietitian and certified diabetes educator with Blue Cross Blue Shield recommends a tempting recipe for mashed potatoes.
- Sweet potatoes are also healthy additions to recipes. Make a few extra for dinner. Then try one cup of leftover sweet potatoes in your favorite pancake or waffle recipe. Add a little cinnamon and nutmeg for a real treat.
- Pureed prunes (yes, prunes) or those found in the baby food aisle work well in brownies and chocolate cake. One can also reduce the fat by an amount equal to the pureed fruit. Or, just cut up the prunes and add them to a favorite muffin recipe. A fat loss overview can help you construct a clear outline of what you demand to focus on to achieve your fat burning purpose if you're a novice; or serve as a reminder for those who are at an intermediate or more enhance phase of their weight-loss program. Applying are seven steps that can serve as suggestions for your own weight loss program. The first thing that one must understand is that losing weight and losing fat is not a similar thing. Many weight loss courses have misled people into thinking that it is the same, but most diets and weight loss programs only work by resulting in a person's body to burn more muscle tissue and water than actual body fat, more help please visit The Fat Loss Factor. So easy.
- Beans are another food that can be mashed or pureed and added to many recipes such as mac and cheese, brownies, and cookies. Keep canned beans on hand for quick additions.
- Beans also make great homemade veggie burgers. Moreover, just about any vegetable can be added to make tasty burgers.
- The more adventurous among you might want to try veggies in your cake, another recipe courtesy of Grace Derocha.
- And don't forget about yogurt. Yogurt has all kinds of uses. One of my favorites is to substitute plain yogurt for mayonnaise in a waldorf-type salad. To the apples and walnuts, add enough yogurt to cover the fruit. By the way, raisins, dried cranberries, dates, and dried cherries are other tasty additions to this dish.
Get creative and add some extra goodness to your recipes.
Photo Credit: satit_srihin/FreeDigitalPhotos.net
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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