The Sneaky Gourmet Fifteen Ways to Disguise Vegetables

Your kid won't go near vegetables? See if you can sneak in a few here and there with some of these suggestions:

Food for Thought_

Unfortunately enough, recent studies report that 21 percent of American kids 12 to 19 are obese.

For further reading, look for

The Can-Do Eating Plan for Overweight Kids and Teens, Michelle Daum, M.S., R.D. Avon Books, 1997 1-800-223-0690

  1. Add a mixed vegetable medley to your meatloaf recipe.
  2. Scatter cooked vegetables throughout pasta and then cover with marinara sauce.
  3. Grate carrots into tuna or chicken salad and stuff in a pita pocket.
  4. Make homemade pizza. Toss on sliced mushrooms and chopped broccoli before spreading on the cheese.
  5. Make vegetable lasagna. You can stick with a single vegetable such as spinach (see the Spinach Lasagna recipe in Chapter 19) or mix in a variety of chopped, cooked vegetables such as zucchini, cauliflower, broccoli, carrots, mushrooms, green beans, and so on.
  6. Add cooked peas, corn, and carrots to mashed potatoes.
  7. Serve vegetable soup with crackers.
  8. Puree cooked squash and carrots, and then add small amounts into your ground beef or ground turkey. Shape into hamburgers or turkey-burgers and cook on the grill.
  9. Top a baked potato with chopped broccoli and low-fat melted cheese.
  10. Make low-fat zucchini and carrot muffins.
  11. Serve "make-your-own tacos" and have different stations set up with lean ground beef (or ground turkey), sliced tomatoes, shredded lettuce, and carrots.
  12. Make chicken-vegetable kabobs. Alternate chunks of grilled chicken, peppers, tomatoes, onions, zucchini, and mushrooms on metal skewers. Set up a variety of dips that your kids can have fun experimenting with, such as barbecue sauce, honey mustard sauce, sweet and sour sauce, and low-fat salad dressings. Of course, maybe you'll get lucky and your kids will simply like the original marinade.
  13. Finely chop cooked broccoli and thoroughly mix into your rice.

Food for Thought

Research has shown that vitamin C and omega-3 fats (fats found in oily fish) can reduce asthmatic symptoms in children.

Food for Thought

Have your kids log their exercise for a week so that they understand the importance of regular physical activity and feel proud about the accomplishment.

Monday: Rode my bike for 1 hour

Tuesday: Dance class for 45 minutes

Wednesday: Walked the dog 20 minutes

  1. Turn your kids on to wok cooking and have them assist with washing and cutting up the vegetables. Try chicken-vegetable stir-fry, beef-vegetable stir-fry, or seafood-vegetable stir-fry. Pour them all over rice or linguini and hand out the chopsticks.
  2. Make a spinach dip with low-fat plain yogurt, low-fat sour cream, and pureed cooked spinach. Have them dip carrots, celery, peppers, and zucchini slices. If they don't want to dip with raw veggies, give them some crackers; at least they'll get the spinach from the dip.
Coping with Asthma

Coping with Asthma

If you suffer with asthma, you will no doubt be familiar with the uncomfortable sensations as your bronchial tubes begin to narrow and your muscles around them start to tighten. A sticky mucus known as phlegm begins to produce and increase within your bronchial tubes and you begin to wheeze, cough and struggle to breathe.

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