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Boost nutrition and stay full longer by hiding veggies in your favorite foods

posted Nov 18, 2011, 7:31 PM by Mike Chen   [ updated Mar 21, 2012, 9:09 PM ]
Happy Eating!
Not only is filling up on veggies good for your health, it can help you keep your weight in check if you reach for these filling, fiber-rich foods before other food choices.

It sounds good in theory, but it can be kind of depressing to munch on a plate filled with plain broccoli when everyone around you is enjoying their second helping of mashed potatoes.

The good news is that many of your favorite winter recipes can be modified to include pureed or chopped veggies so that you’ll get the filling and healthy benefits without feeling deprived.

Here are a few examples that we recommend you try at home!

Casseroles are a perfect foil for hidden veggies. Along with the meat and starches that typically go into these recipes, why not try shredding some veggies that don’t have an overpowering flavor – carrots, cauliflower, broccoli – and tossing them in. Your family will never notice the difference.

Soups can easily disguise a variety of pureed vegetables such as zucchini, squash, onions, or peppers. Or, make a hearty stew or chili that calls for vegetables and beans as main ingredients.

Hold the pepperoni on that pizza. Order a thin crust pie loaded with veggies and minus the meat for a family treat. Somehow, anything on top of a pizza – including veggies such as green peppers, onions, mushrooms, and tomatoes – just tastes better. Enjoy!

Make mashed “potatoes” without the potatoes. Cauliflower can be mashed and prepared to simulate the hearty comfort-food appeal of this popular side dish.

Have fun experimenting with adding more veggies to your recipes, and seek out new dishes that make vegetables the main attraction, such as eggplant parmesan or vegetable lasagna. Even just starting your meal with a simple side salad or broth-based vegetable soup can up your intake and could help you feel more satisfied with fewer calories.

Happy eating!

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