Tips and Tricks for Eating More Fruits and Vegetables

How can I eat healthy and still enjoy what I'm eating? How can I sneak healthy foods into the diets of my two children and my husband (who, when it comes to eating, is like a third child)?

As a thirty-something mother of two, I see more and more the role nutrition plays in my life and in the lives of my family members. I want to eat what I like, but I want to look good. I want to have good cholesterol and triglycerides levels when I see my doctor, and I want the scale to be friend, not foe. I also want to arm my children with healthy immune systems, lots of energy and strong bones, among other things. And I'd like my husband to realize he's no longer nineteen and cannot simply eat what his precious (and aging) heart desires.

These seemingly simple, yet deceptively difficult goals require a little creativity and some trial and error to achieve. That is why I have begun to experiment in my kitchen. And I'm proud to report that my little test lab has produced some great crowd-pleasers (and by crowd, I mean my little, but picky, family of four) that have since been incorporated into our family menu.

For the purpose of this blog, I thought the best place to start would be with fruits and veggies.

For most of us, meeting the three to five serving-per-day requirement is not as easy as it sounds. Add kids to the mix and difficult suddenly becomes downright daunting. Luckily, I have discovered some great ways to sneak nature's goodness into some tasty meals.

Homemade Apple Sauce with Agave:

If you like apple pie, you'll want to add this recipe to your collection. This versatile dish can be enjoyed as a breakfast meal, a side dish or even as a dessert. 

Ingredients:

8 medium apples

1/4 cup agave syrup

2 tsp ground cinnamon

1/2 cup water 

Directions:

Peel, core and dice the apples. In a medium saucepan, add all ingredients. Bring to a boil. Reduce heat to low and simmer for 20 minutes. Once softened, mash apples with fork or potato masher. Serve warm or cold.

When I make this for my family, it is usually completely gone before it even has time to cool! 

Veggie-Infused Marinara Sauce:

Pasta. Pizza. Mozzarella sticks. What do these tasty foods have in common aside from their wide appeal among kids and adults alike? They are all made with, or accompanied by, marinara sauce. Marinara sauce is not only very easy to make, it also makes for a great secret home to some power veggies, such as carrots, onions and even wheat germ (yes, I know this is not a fruit or a veggie... but it's healthy for you nonetheless). 

Ingredients:

2 tbsp olive oil

1 28 oz can whole or pureed tomatoes

1 large onion, chopped

1 celery stalk, chopped

3 cloves garlic, chopped

1 large carrot, pealed and chopped

1 fresh thyme sprig

1 tbsp chopped fresh basil

1 bay leaf

1 tbsp fresh chopped parsley

1 1/2 plus a dash of salt (more or less to taste)

1/2 plus a dash of pepper (more or less to taste)

1 Tbsp wheat germ 

Directions:

Heat olive oil in sauce pot. Add carrots, celery and onions and a dash of salt and pepper. Sautee until cooked through, about 10 minutes. Add garlic and cook another 2-3 minutes. Add canned tomatoes, herbs, wheat germ and remaining salt and pepper. Bring to a boil. Reduce heat to low and simmer covered for about 1 hour. Blend sauce with either handheld or stand-alone food processor till combined and smooth. 

Hearty Vegetable Soup:

This is a good one, courtesy of a friend who has been successfully feeding her children only the healthiest of foods since before they had teeth. While my family loves this soup for it's hearty, rich flavor, I love it for it's powerful nutritional content. When I serve this meal, I feel content in knowing my children are filling their little bodies with some great power foods.  It's a cinch to cook and even easier to store for a quick meal later in the week.

Ingredients:

2 quarts vegetable or chicken stock

2 tbsp olive oil

1 medium onion, chopped

4 medium carrots, chopped

2 medium celery stalks, chopped

1 clove minced garlic

3 tbsp tomato paste

1 bay leaf

2 cans of navy beans, kidney or cannellini beans, drained

1 cup frozen peas or edimame

Salt and pepper to taste

Directions:
Heat olive oil in 5-quart pot until hot. Add onion and sauté on low heat until translucent, approximately 5-7 minutes. Add garlic and sauté 1 minute more. Add celery and carrots for 3 more minutes. Stir in tomato paste for another two minutes. Add stock and bay leaf and bring to a boil. Simmer for 20 minutes on low.

Add beans, peas and salt and pepper to taste. For thicker stock, ladle out 2 cups, blend in a blender and return to stock. Add your favorite noodle and you've got a meal!

OTHER EASY TRICKS:

- Sweeten a bowl of strawberries with a pinch of sugar for a syrupy treat.

- Top your favorite berry or sliced banana with a fat free whipped topping

- Bring a bag of carrots in the car for drive-time munching

- Keep frozen fruit on hand for a quick homemade smoothie

Want more ideas and strategies, download How to Eat Healthy Without Noticing: A Non-Dieter's Guide to Eating Better on Amazon.com, Barnes & Noble or via your iBooks app.