Two out of three of my children will eat just about anything- including their veggies, but we are always looking to increase our fiber intake.
There is an epidemic where many families today rely on prepackaged or fast food. These products are high in sodium and preservatives that have dehydrating properties. It can take a toll on a GI tract.
Everyone knows the importance of eating your veggies. Our minds immediately go for the essential vitamins and minerals they provide, but don’t forget about fiber content!
A few months ago we touched base with a pediatric nutritionist. We were hoping for advice on managing Jacen’s Ehlers-Danlos symptoms. After the visit, we started using cafeteria style plates to provide Jacen with a visual on the appropriate portions of a balanced meal. We make a point of including a fruit, veggie, protein and whole grain into each meal.
Even after following the nutritionist’s advice, Jacen struggles with his terrible GI issues. I like to hide extra fiber into sauces by popping some cooked produce into my ninja blender. I think the key to success is making sure the produce is cooked to a soft state, almost over cooked and soggy.
Last night I blended mushrooms, cauliflower and onion into spaghetti sauce. It went unnoticed by any of the kids! It’s also great for the adults in the family since the addition of produce reduces fat and calories per portion.
We have even done this is in cheese sauces. Arielle is extremely picky and requests macaroni and cheese almost every night. It was easy to incorporate the blended produce into the sauce while making baked Mac and cheese. When topped with breadcrumbs, it’s impossible to detect.
I love sneaky chef tips! If you have any of your own I’d love to hear about them in the comments.
With healthy hearts,
Kate and the Kids.
2 thoughts on “My sneaky chef tip!”
I LOVE this. Okay so mushrooms cauliflower and onions for red sauce. What would you recommend for cheese sauce for maximum undetection? I’m curious to hear how else you’ve disguised other foods. Nevermind the kids -I’m with Ariel I’m picky too! Lol
I’ve added cauliflower and onions to just about anything- bbq, cheese sauce, sloppy joes, etc. I use them in almost every meal to be completely honest. Lentils also blend nicely in the ninja blender or food processor, and sweet potatoes go great in cheese sauces! They’ve never been detected by my kids!