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How can I include healthy foods in recipes?

Learning to incorporate healthy foods into recipes can make it easier to get the variety of nutrition you need. Try some of these ideas:
  • Mix rolled oats into meat loaf.
  • Bake vegetables such as potatoes, carrots, tomatoes and squash with fish steaks or chicken breasts.
  • Add frozen or fresh vegetables to canned soup.
  • Steam vegetables along with pasta and serve with tomato sauce.
  • Use chopped fruit in breads or muffins.
  • Add chopped apricots, apples or pears to a green salad.
You'll soon find eating the recommended 2 cups of fruits and 2-1/2 to 3 cups of vegetables daily is easy and fits into a lot of your favorite recipes.
Doreen Rodo
Nutrition & Dietetics

Here is a list of things that you can do to improve your recipes:

Add puree vegetables to soup and stews.

Make desserts with fruit that is in season such as a cobbler or crisp. Use a tub margarine like Smart Balance and if the recipe calls for eggs, use egg substitute or eggs with Omega 3's.

Add flax seeds to breads such as banana and use part whole wheat flour.

Add flax seeds or beans to salsa and serve with baked chips.

Use non-fat evaporated skim milk in place of cream in recipes.

Marinate asparagus or broccoli to make a different salad(use olive or canola oil plus fresh herbs and spices).

Add small white beans to whatever vegetable you are serving at meal.

Experiment with grilling vegetables and fruits(like pineapple slices).

Whenever cooking or baking, think to yourself, how can I make this healthier.  Don't be afraid to experiment because you may end up liking your new creation!

 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.