(Closed) Healthy food for picky eaters

posted 4 years ago in Fitness
Post # 16
Member
13677 posts
Honey Beekeeper
  • Wedding: November 1999

If you love pasta, try making zoodles — zucchini noodles.  You can buy a cheap spiralizer that will cut up the noodles in 30 seconds and all you do is cook them for like 2 minutes and use them in place of pasta.  I make zoodle shrimp scampi all the time!

Post # 18
Member
9580 posts
Buzzing Beekeeper
  • Wedding: July 2016

i havent read this thread carefully, but here are some tricks that some kids fall for..

– popcorn cauliflower (http://allrecipes.com/recipe/235545/popcorn-cauliflower/)

– mashed potatoes with peas in them.  If they are upset by the green, then mashed potatoes with mashed cauliflower mixed in. 

– chicken noodle soup soup where the veggies are cut up so small they become part of the broth (this happens to me all the time even when i dont cut them up small because I use a pressure cooker, lol)

– butternut squash–roasted and then mashed and mixed in to mac n cheese (some peopel grate it, but IMO butternut squash that isnt roasted tastes bad and kids will notice)

ETA: see.. I wsent back and read your OP and noticed you’re not in fact trying to feed 4 year olds, you just happen to eat LIKE 4 year olds. -_-‘ my bad.  Well, the above holds… but I can add some other super delicious veggie dishes:

– slice cauliflower in to “steaks” (i.e. just slice them like you’re slicing bread), cover in oil and sprinkle with salt and bake each side for 20 minutes or so at 350 degrees unil both sides are golden brown.  You’ll thank me, it tastes SO good.

– slice onions into half moons (or however, doesnt really matter) and add to a pan with some hot olive oil in it over medium heat and cook, stirring occasionally, until they are dark brown, translucent, and taste sweet and without almost any resistant (you just made caramelized onions, congrats!) add some chopped garlic and a couple HUGE handfulls of cooking greens (FI and I buy the pre-washed baby kale and baby spinach… way easier than buying the big guys and having to wash them etc… also less bitter cus they’re babies).  You will easily eat 5 cups of greens because once they cook down it’ll be less than half a cup’s worth, and will look like its mostly caramelized onions!  We eat this almost nightly.

  • This reply was modified 3 years, 10 months ago by Profile Photo amanda1988.
Post # 19
Member
3426 posts
Sugar bee
  • Wedding: June 2016

Change up the way you’re cooking the veggies.

Asparagus boiled in water? Disgusting!! 

Asparagus baked in the oven with garlic salt and olive oil? Amazing!! 

Also, proportions are a big deal. Cook way more of whatever vegetable you can stand, then cook a lot less of the pasta. Stock up on healthy snacks like fruits, so that if you’re still hungry from the lack of pasta you can eat something healthy to fill you up.  

Post # 20
Member
3396 posts
Sugar bee

If you have a powerful blender, try making a spinach smoothie – banana, water, spinach, frozen pineapple. I swear it will taste like banana and pineapple only. However, you need a blendtec or vitamix or something simikar to destroy the spinach chunks.

Post # 21
Member
1552 posts
Bumble bee

I grew up on plain boiled and steamed veg because of my mum and HATED it. They key is to make vegetables fun. We put a honey glaze on carrots and parsnips and its really good. Another thing to try are cheesy mash- but try sweet potato or swede instead of normal potato. I would say avoid the strong green vegetables for now while you get used to eating the rest. The easiest way to start is with onions and peppers- just chop them finely and put in with pasta sauce. Then try things like fajitas and tacos which have onions and peppers in but arent too strong. Ive had a really good mac n cheese that had sweetcorn in! I think you need to just start small and incorporate veg into meals that you already enjoy. As you go along you can add more and more. Try adding a small amount of lettuce or cucumber into sandwiches you make too. 

Post # 22
Hostess
3868 posts
Honey bee
  • Wedding: November 2016

I used to be a picky eater, but I developed a ton of food allergies in college and couldn’t eat a lot of my go to foods (can’t digest meat anymore and am lactose intolerant). The things I literally wanted to puke being around are now the core elements of my diet: fish (especially salmon), beans, whole grains, spinach, greek yogurt (doesn’t bother me for some reason), and eggs. Trust me, I get the physical reaction you have when you encounter food that you don’t like and I won’t pretend it’s easy, but I forced myself to start eating these things. I didn’t do it all at once and I still season things a TON, but now I genuinely enjoy these foods, so you can teach yourself to like them if you force it enough times. Some things I’ve tried:

Salmon: I hate things that taste “fishy” so I camoflauge the fishy taste with either Franks Red Hot and lime juice or brown sugar and soy sauce.
Eggs: I add freshly chopped chives and season with cayenne, garlic, and black pepper.
Beans: I primarily eat beans in veggie chili (great for sneaking in other veggies) so there are lots of spices involved (chili powder, cayenne, garlic, cumin, curry, sea salt)
Spinach: I add to fruit smoothies/protein shakes (1 scoop vanilla protein powder, 1 cup almond milk, 1 cup frozen fruit, large handful of spinach). If you have a good blender, you can’t taste the spinach at all.

For veggies, my favorite thing to do is bake them in olive oil and seasoning (can you tell I love spices?). My go tos are:
1) broccoli, chopped, and placed in a pan with some olive oil, garlic, pepper, and cayenne
2) zucchini thinly sliced, drizzled with olive oil, rosemary and thyme, baked in the oven on a non-stick pan
3) smashed red potatoes: boil small red potatoes, put them on a pan and smash them with the bottom of a cup or a meat tenderizer; drizzle with olive oil and sprinkle sea salt, crushed black pepper, and garlic on them

I agree with PP to experiment with different cooking methods and spices. Veggies can be incredibly delicious!!

Post # 23
Member
6628 posts
Bee Keeper
  • Wedding: June 2015

Everyone’s advice is really good.  If you feel you should start slower, how about buying things like spinach/kale ravioli?  Or if you have alfredo sauce, blend in some huge handfuls of spinach.  I do that on a regular basis.  Sliced green and yellow squash, sauteed with onion, diced tomato and sliced sausage – basically ratatouille.  Yum.

Post # 24
Member
2180 posts
Buzzing bee

shortbridetobe:  I assume you mean American Chinese food, which means you’re probably eating the dishes that are a lot of fried starch smothered in sugar. You’re missing out on a lot of great ways to eat your veggies if you’re ignoring everything outside of the continental US!

In general it’s good to stay away from prepackaged mixes. The quality of the vegetables is usually not great and the instructions are meant for the most conveneint cooking, not the most flavorful. Here are my favorite lazy-picky recipes:

Roasted Carrots (also works with parsnips): Skin and slice them into quarters and toss with olive oil and a little orange juice and honey. Add some cinnamon, tumeric, thyme and salt and pepper to taste, then toss until they’re thoroughly coated. Put them on a foil-lined baking sheet and into the oven at 400 degrees for about fifteen minutes or until tender and carmelized.

Roasted Baby Bok Choy: Hooray leafy greens! Wash and quarter the bok choy, lightly coat the quarters with olive oil and sprinkle with salt and freshly cracked pepper. Put those bad boys in the oven at 400 for eight minutes. While they’re roasting, toast some sesame seeds on the stovetop and assemble the dressing: soy sauce with a little olive oil, apple cider vinegar, garlic powder, crushed red pepper and a tiny bit of sugar. When the bok choy is done (leaves should be crispy and stems should be tender), move them to a plate and drizzle on the dressing and top with the sesame seeds. Divine.

Cauliflower Steaks: Basically like PP described, but I like soaking them in coconut milk with a little curry powder, salt and red pepper before cooking them.

It’s not too difficult to incoporate veggies into more of your meals. A little fresh mozzarella and thinly sliced zucchini vastly improve a plain frozen pizza. A fistful of spinach is masked by fruit in a smoothie and a couple slices of avocado will give it a rich milkshake texture. Squash (acorn, butternut, etc) is so easy to cook in the microwave, season and dice up and add to couscous. Goat cheese and spinach omelettes are a breakfast-for-dinner staple for us as well. Good luck!

 

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