Boy, you sound like my great nephew! (when he was 5 years old.)
Roasting your vegetables makes them sweeter (do you like sweet things?) and more flavorful without washing all the flavor away in water. Now I don't like cooked bell pepper myself (love it raw) so I would substitute celery, beets, whatever looks good.
6 zucchini, peeled and chopped 1 eggplant, peeled and diced 4 small red potatoes quartered 8 carrots, diced 16 cherry tomatoes 2 red onions, sliced 1 red bell pepper, sliced 1 yellow bell pepper, sliced 1/2 cup olive oil 1 teaspoon dried rosemary 1 teaspoon dried thyme 2 bay leaves, crushed 1 teaspoon dried oregano 2 cloves garlic, minced 2 tablespoons fresh lemon juice 1 teaspoon grated lemon zest salt and pepper to taste Directions
In a large bowl mix the zucchini, eggplant, carrots, tomatoes, onions and peppers with the oil, rosemary, thyme, bay leaves, oregano, garlic, lemon juice, lemon zest, salt and pepper. Cover and chill for at least 2 hours, and preferably overnight. Preheat oven to 400 degrees F (200 degrees C).
On a large roasting pan, roast the vegetables, uncovered, for 20 minutes, or until the tomatoes have split and the edges of some of the vegetables are starting to crisp. Remove from the oven and stir before returning to the oven for another 20 minutes. At this time reduce heat to 200 degrees F (95 degrees C) and continue cooking until vegetables are tender, turning every 20 minutes.
Nutritional Information Amount Per Serving Calories: 72, Total Fat: 4.7g, Cholesterol: 0mg
My husband used to be a picky eater, but when we got married he began broadening his tastes. The trick was finding the veggies he actualy did like. Crazy as it sounds, he chooses sour craugt over steamed and seasoned broccoli. He chooses salsa over peppers.
He had to make the changes, though. If I do the cooking he eats it or he doesn't. The result went like this:
He often ordered pizza, subs, and broached chicken instead of eating what you called cardboard or "gag" food. He gained lots and lots of weight. He got frustrated with himself, perhaps like you did, and realized changes had to be made. He did a lot of research, like what you're doing here, and started doing his own grocery shopping (reading many labels).
Now he's had time to research what he can "gag" down and even enjoy. As his list of acceptable food grows, we can shop and cook more, together. It's been a fun journey.
I'm confident that as your desire to get healthier grows, your taste for eting healthy will grow also. Starting from the disadvantage you seem to be at, it will take time and patience. Spark will always have lots of good ideas and motivation.
Since you like fruit how about smoothies for breakfast. I usually do a cup or 2 of fruit, 1/2 cup of yogurt, 1/4 cup of orange or pom juice, half a banana, and a couple cups of raw spinach. You can't taste the spinach-even a little. I've made smoothies with spinach for tons of people and no one has ever been able to taste it int he smoothie. That will give you a serving or two of your dark leafy greens while tasting like something you like.
Go pick up the book "deceptively delicious" by jessica seinfeld its about getting kids to eat healthing without them ever knowing. Now I understand your an adult but the recipies are amazing (Im in love with her brownies) everything is good for you but you would never know it or suspect there are veggies hidden inside. Its making a change without feeling like your making one or missing anything. I would really recomend it.
I thought of another idea for you. Buy a pasta maker and a good food processor. Puree the veggies and add them to your pasta dough. Roll and cut them with the pasta maker into a nice healthy pasta dough. The veggie texture is obviously changed and the taste is very muted. Go ahead and serve with a low fat homemade cheese sauce. More then likely, you will totally forget there are any veggies in there when you are eating it.
Chicken - Try to stick to boneless, skinless chicken breast. Pasta - Ronzoni SmartTaste or whole wheat Shredded cheese - try Sargento reduced fat Corn - don't listen to the no carb rubbish. Corn is actually healthy. Just stick to reasonable portions
Mashed Potatoes - potato is actually healthy. Some of the things frequently mixed with it, not so much. Try different things like a little fat free yogurt, season with salt, the tiniest bit of pepper and give Land-o-lakes light butter a try if you like buttery mushed potatoes (half the fat of regular butter and tastes very good.
White Rice: try to gradually switch over to brown rice. Mix brown rice with your white rice more white then brown, then over time reverse it to be mostly brown rice as you get more used to the taste of it.
Pizza (pepperoni or cheese, no sauce): Try making your own use Hormel Turkey Pepperoni (great tasting stuff and very reasonable on calories) and Sargento reduced fat cheeses.
Hamburgers (lettuce and cheese and a patty): Try a lower fat meat, start only slightly lower then your current, and change these over time to the leanest you can find. Try the 50% light Cabbot cheese (cabbot makes awesome light cheese)
Zatarans blackened chicken Alfredo (that stuff is SO good. It's like they add an addictive drug to it! And boy is it fattening.): Make this one a rare treat
Veggies: Fried green beans: rare treat or skip it if isn't that important to you Carrots: great choice, have these more often Lettuce (iceburg, the thick steam in romaine is annoying): Very low in calories and nutrition but still ok to eat.
I suggest against eating foods you can't stand or are allergic to.
Edited by: AURORA629 at: 5/6/2011 (22:03)
Fitness Minutes: (103,711)
4,974 5/5/11 8:12 P
My Nutrition Coach is also a professional Chef and he has a Spark Team called Fit To Be In Your Kitchen. Every recipe I've made from him is incredible including: Coconut Shrimp Curry Soup, Black Eyed Peas & Collard Green soup, Turkey Sausage Pasta and they're all HEALTHY and super easy to make! His name is Ruben Sandoval and his Sparkname is FLEXCHEF.
What about soups and stews? I have a hard time eating a lot of my favorite veggies because they upset my stomach now but when they are in a soup and are pureed a bit they are great. You can make a cream of anything soup and use low-fat milk to cut down on the calories and fat. Added benefit is that you get a good serving of calcium out of it!
Do you have a grill or a George Forman grill? Endless possibilities with a grill and some chicken. Get some marinade or some dried herbs to get some flavor into your chicken.
Salad with grilled chicken
Carrots and dip for a snack Dip is fat free salad dressing.
Hamburgers w/cheese and lettuce are fine as long as you use lean ground beef and 100 calorie sandwich thins.
Pasta with grilled chicken.
Try brown rice, it really is good !!
Make your own pizza with whole wheat pita pockets. Slice in half so you have two circles. Place on a cookie sheet. Add low fat mozzarella cheese and turkey pepperoni. Some seasoning and bake until cheese is melted.
I don't eat much veggies either b/c I can't stand them but I have found that if they get cut up into tiny pieces where I forget they are in my food and I can't taste them, then I'm good to go. Not real helpful, I know! Anyways I'm a big fan of the Hungry Girl books. Also I switched from hamburger to ground turkey which is lower in calories (and a lot of times cheaper). My favorite brand is HoneySuckle White b/c it doesn't taste as dried out as other brands but you will have to try different brands to see which you like. Believe me they don't all taste the same. It's good that you like lettece though. I can't stand lettece but I like spinach so a lot of recipes that call for lettece gets spinach put in instead.
Since you like pasta, to get some veggies in, you can shred or chop them finely, saute or steam them, and mix them into marinara sauce, then cook it until they break down and meld into the sauce. Add grilled chicken, put it over your pasta, and you have a compete meal. I've served this to a lot of people who thought they hated vegetables, and they never even knew they were in there!
Zucchini, carrots, and a small amount of finely chopped spinach are great for this. Usually I add a handful of peas as well. (Those you can see.)
Edited by: THISYEARSMODEL at: 5/3/2011 (13:15)
Fitness Minutes: (40,733)
2,934 5/2/11 6:03 P
Change your pasta to whole wheat pasta, change rice to either wild rice or long grain brown rice.
I personally can't stand mushrooms, bell peppers and anything spicy.
Do you like fresh spinach?
You could roast your veggies then turn them to liquid.
Fitness Minutes: (0)
2 5/2/11 5:56 P
Food I mostly eat: Chicken Pasta Shredded cheese Corn Mashed Potatoes White Rice Pizza (pepperoni or cheese, no sauce) Hamburgers (lettuce and cheese and a patty) Zatarans blackened chicken Alfredo (that stuff is SO good. It's like they add an addictive drug to it! And boy is it fattening.)
Veggies I dont mind: Fried green beans Carrots Lettuce (iceburg, the thick steam in romaine is annoying)
Things I DON'T do: Fish COOKED carrots...YUCK! (Raw carrots are fine)
I have tried several times to eat veggies such as broccoli, peas, etc, but they nearly make me gag. I have even tried cutting them up into small bits. The next thing I am going to try is literally turning them to a liquid and mixing them with food. XD
I usually don't like sauce or marinate of any kind (or gravy).
I love fruits. I like cantaloupe, but I am allergic to it. I am also allergic to eggs. I can eat them baked into other foods, but I cant have deviled eggs, or omelets and things with "whole egg" in them.
I am not really into sweets. I don't mind eating a brownie once in a while, but that's about it. (This makes it hell trying to find someplace to eat breakfast at! Everything on restaurant menus is either sweet, or has egg....) The only sugary thing I eat/drink is Dr.Pepper and am already replacing it with green tea (yummy!).
I can understand how you feel. I might not be quiet as picky as you. I have learned to caramelize vegetables and that helps. I never eat vegetables like broccili alone. I will get bad stomach upset and throw up. I have learned to put vegetables in my ninja and make it almost pureed. I then add meat like chicken or beef process it in the ninja add carmalized vegetables like onions and and put them in a low carb tortia. Its the only way I get vegetables but I have learned to do it almost everyday. I do like salad but most of my problem is up set stomach and vegetables make me feel weird if I eat them alone. I could never eat carrots or apples just as a snack alone at night before bed or would be sick feeling all night. If I eat fruit I have to eat it and then have some kind of carb with it or can even feel dizzish from it. Weird I know. I can eat apples and carrots if they are cooked. I can't drink coffee even a little coffee will make me sick. I just have something with my stomach but it makes it very hard to loose weight. I can't eat nutmeg in anything and some spice that is in a lot of italian foods I think its basil. My face will turn read and I will get asthma nutmeg does the same thing. Also can't eat any foods with jalepeno or even green chilies red pepper flakes or cayenne. Cant use any artificial sweetners and that too really limits what I can make or eat. I am struggling right now because so many recipes have things in them I can't eat. Not so much the taste but what it does to my stomach or gives me a flushed red mentol feeling face. I have wondered if other people have these kind of eating difficulities because its very limiting.
A more full list of what you can eat and what you enjoy would be helpful. Using what you gave already here is my first suggestion.
Low fat, high fiber macaroni and cheese with a hidden serving of butternut squash
For your pasta pick Rozoni Smart Taste (tastes like normal pasta, but packs more fiber)
Make your own cheese sauce.
3/4 cup fat free milk 1 tablespoon corn starch 1 tablespoon light butter 2 oz Cabot 75% reduced fat cheddar (shred to crumbs in a blender or food processor, or grate by hand) 1/2 teaspoon salt
Whisk the milk and corn starch together. Put over high heat and continue to stir until it comes to a boil. Add all other ingredients and keep on stirring. Add to this cheesy mixture well mashed butternut squash.
Cook the pasta by manufacturer's instructions.
Fitness Minutes: (40,733)
2,934 4/17/11 1:26 P
DKOLKER - There is process that occurs called caramelizing that makes the food sweeter. You can roast root vegetables till the caramelize, there are several recipes posted here that you can follow. Also, do you like balsamic vinegar? When you use a good balsamic it is sweet, this is something you could add to your vegetables to change the flavor.
Could you list EVERYTHING you like to eat? That way we can help you with recipes. You did'nt mention salad or any fruit.
Fitness Minutes: (0)
1,307 4/17/11 10:04 A
It takes time for the taste buds to change. When I was trying to eat healthier I would add a food that I thought was just fair to a food I like. So if you like pasta add some veggies. If at first adding some cheese to the veggies helps I think it is better then not having it.
Fitness Minutes: (0)
2 4/16/11 9:43 P
Okay, I will admit. I am an extremely (No really. There aren't many foods that I like.) picky eater. As a kid, I had really bad allergies, had to take shots, and my diet was restricted to certain foods. I defiantly ate my veggies, but now (as an adult) I can't stand them!
I mainly live off pasta, cheese, chicken, and Dr. Pepper. I may eat 1 serving of veggies per week and would be limited to corn.
That doesn't sound healthy does it? Can't really lose weight on that kind of a diet either and I can tell I am packing on the pounds.
I have tried cooking veggies in different ways, but I don't care how you cook them...they still taste like crap. I could drown them in cheese or butter...but again. That defeats the purpose!
I really really want to eat right, but don't want to be miserable by having to eat something I hate (eating isn't supposed to be a chore). I am desperate for healthy delicious food!
What can I do? Am I doomed to being chunky and eating what I like, or thin and forced to eat cardboard and things that make me gag?
So, I would like to ask your help in finding recipes. I searched all over the internet, but so far I have yet to cook something that tastes good and is healthy at the same time. I know my health will affect me in the future if I don't started eating healthy now. I need help!
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