Hide the Good Stuff!
If you have a family that fights against the healthy changes you attempt to make to their menu, then I say it’s time for you to fly under the radar. There are ways to hide away yummy goodness in the foods you prepare; leaving those you serve unaware, yet nutritionally fortified. That’s right—“stealth health” is what I’m talking about!
Here’s a sample “incognito” dinner plan with a sweet ending:
Meatloaf (with oat bran added)—use your own recipe with the addition of ½ cup oat bran sprinkled in. For moisture and a “bonding ingredient”, use apple sauce rather than eggs.
Mashed Potatoes (mashed with equal parts cauliflower)—steam, rather than boil your potato pieces for 10 minutes, then add an equal volume of chopped cauliflower florets on top for another 15 minutes. Mash it all together when fork tender, adding some reduced fat milk, salt, and butter. (You can substitute smart blend-type butters made with olive or canola oil).
Green beans almondine (sautéed in coconut oil)—after cooking beans, toss together with toasted almond slices which have been sautéed in coconut oil (a good-for-you-fat).
Power brownies (enriched with black beans)—Drain one 14.5 oz. can of black beans and rinse them in a colander under very hot water. Pour the beans back into their cleaned can and fill with water to the very top. Puree the beans and water in a food processor. Combine the black bean puree with one box store-bought brownie mix (hold the eggs and oil—no other ingredients are required). Bake as directed. The resulting dessert will be a dense, chocolaty treat somewhere between brownies and fudge in texture. (Shhh…don’t let on to the secret until everyone has enjoyed their first bite!)
This meal’s healthy goodness can remain our little secret. I won’t tell if you won’t!