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the secret ingredient - boosting vegetable consumption

posted September 6, 2006 - 4:16pm
the secret ingredient - boosting vegetable consumption

I must confess I am a sneaky cook . I can persuade almost anyone to try one of my concoction at least once. sometimes I reveal the secret ingredients and sometimes I do not.
there are all sorts of ways to boost vegetable consumption most of the times without others even knowing it.

Soups

Soups are one of the easiest ways to sneak in the veggies. you can always simmer vegetables in a broth and
Remove the vegetables and use the vitamin enriched broth in the soup
Puree the vegetables and broth together then add it to the soup
pureed vegetables can be added to creamed soups, add some cheese and who is going to know
You can camouflage some vegetables in soup too, such as slicing up broccoli stalks thinly and claiming it to be celery, adding spinach and saying yes when they ask if it is lettuce, and adding sweet potatoes and swearing they are carrots

try serving them deep fried

Tempura batter recipes are available just by doing a search on recipe sites. You can stir up one of these batters and dip chunks of vegetables in them then deep fry them. They can be served with a hidden whipped vegetable dip

juice
If you have a juice machine, you can whip up all sorts of concoctions. You can combine vegetable and fruit juices to make a delicious drink
By the way V 8 splash is a vegetable fruit juice combination available on your grocery shelf. The main ingredient is carrot juice. So you can serve this chilled, or make it into ice Popsicles and even add it as the cold liquid when making gelatin, as you can most vegetable/fruit juices

A raw vegetable platter

I'm sure the vegetable haters eat some vegetables. one way to encourage them to eat more vegetables is to put together a raw vegetables platter with a dip for them to dip them into. This is best served after school or work and before dinner. this is the time of day when they are most hungry, and if they really are hungry they'll eat the vegetables. Most vegetable platters are served with ranch dressing. You can also serve this platter made up of steamed vegetables with your main meal.

The best of vegetables to make the raw platter with are sliced cucumbers or zucchini squash, cherry tomatoes, broccoli florets, cauliflower florets, celery and carrots sticks, pea pods, and green pepper slices.

Another possibility for raw vegetables slices is to dip them in a cheese fondue

The steamed platter could consist of zucchini, broccoli , cauliflower, pea pods, carrots, and sweet potato slices. You could drizzle a little garlic butter over these vegetables before serving or dip them on the tip of a fork into a cheese or salad dressing dip.

roasted or grilled vegetables

These taste very different from boiled bland vegetables give them a try.

Sandwich spreads
one way to add color and crunch to your favorite sandwich spreads is to stir in some shredded vegetables

Salads

Diced or shredded vegetables are a healthy addition to salads. When cheese cubes and sliced meets are also added to the salad and everything is drizzled with dressing the vegetables have no taste of their own

pasta salads

These are popular with kids. You can either by these in the delicatessen or make your own. Minced, shredded or diced vegetables can be added to these

delicatessen salads such as coleslaw, macaroni and potato salads have hidden vegetables in them

fritters

These deep fried morsels can be a sneaky member of your arsenal. pureed or shredded vegetables can be added to these batters. You can even make zucchini fritters and roll them in confectioners' sugar when they're cool and serve them as doughnuts

Quick breads and muffins

pureed and shredded vegetables can be used in these baked goods. Many times they are combined with chopped nuts to give these breads a sweet and crunchy texture. Good choices are zucchini, sweet potato, carrots, and pumpkin

focaccia

These bread those can be topped with olive oil, shredded vegetables, herbs, and cheeses and baked until bubbly

Vegetables can also be used as pizza toppings

Omelets

Shredded vegetables are a nutritious choice to add to these along with diced breakfast meats and cheeses new

Stews and casseroles

You can use the same method to prepare these as with soups. Sweet potatoes or yams can be substituted for regular potatoes or carrots in these recipes

shredded or diced vegetables can be added to casseroles and side dishes

Meats

When mixing up a meat loaf, meatballs, and croquettes add shredded carrots, minced green pepper, or some chopped spinach to the meat mixture

Serve vegetable combinations

Steamed vegetables are sometimes good when served in combinations. You can top these with a butter or cheese sauce before serving. One of my favorite combinations is a sliced onion, sliced carrots, cubed peeled potatoes, and shredded cabbage, steamed with a tiny bit of water. When the vegetables are tender drizzle them with butter and serve

Cakes

Many vegetables can be used to make cakes. I have recipes for and have tried to mashed potato chocolate cake, chocolate zucchini cake, red beets chocolate cake, pumpkin cake, sweet potato cake, and chocolate sauerkraut cake, and they are all delicious and you cannot taste the secret ingredient.

Cookies

Shredded vegetables such zucchini squash, carrots, and pumpkin can be used along with raisins and nuts and even chocolate chips to make delicious cookies

pies and puddings

Custard pies and puddings can be made with pureed cooked vegetables. Since most people like pumpkin pie, try making it next time using pureed carrots, yams, or sweet potatoes instead of the pumpkin. It basically tastes the same, the color intensity is just a bit off

Bread pudding is a good way to use up leftover bread. Make it tastier and healthier by adding a bit of pureed cooked carrots, yams, pumpkin or sweet potatoes to the liquid before pouring it over the bread slices.
Jams, jellies , condiments and butters

Sometimes you can make vegetable or vegetable/fruit jams and jellies to serve on toast, pancakes , waffles, and breads

Pumpkin, carrot, and sweet potato butters can be used on cottage cheese and breads

Chutneys and relishes
cooked chopped vegetables can be used in these

These are just some of the ways you can sneak vegetables into foods. I'm sure you can come up with some of your own and if you don't tell they might not ever know, at least not until they ask for the recipe.



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