According to the Centers for Disease Control, out of every 10 adults, only one eats enough fruits and vegetables each day to meet the federal recommendations. With seven of the top 10 leading causes of death in the U.S. from chronic diseases (including heart disease, some cancers, Type 2 diabetes and obesity), a diet rich in fruits and vegetables can help reduce the risk of many of these illnesses.
Knowing this and trying to actually following the guidelines can leave one feeling guilty and frustrated.
When I am able to prepare a home-cooked meal, I am often challenged to fix something that will appeal to the wide variety of tastes in my family. To compound the issue, getting some of my family to eat their veggies in any form can be a struggle. At times I have had to become something of a ninja when it comes to vegetables.
Three obstacles have to be overcome to get a picky eater to eat vegetables, but by applying our ninja kitchen skills we can win the battle without letting our opponents, I mean family, know we were fighting for their good health.
• Texture -- the texture of vegetables can be a turn off for many (I'm a texture person myself). Try preparing it another way. If that does not work, then try steaming the vegetable and purée it in a food processor to baby food consistency. Add your mix to baked goods, sauces, casseroles, meatloaf, etc. This gives all of the benefits without allowing texture to become a trap.
• Color -- often the color of a food is an automatic no go. Sometimes combining one color food you know is liked with another food of that color will camouflage the disliked food long enough to get a picky eater to try it. When that won't work make your food blend in like a ninja. Cauliflower is the same color as potatoes when mashed together. Carrots can be chopped up tiny and added to spaghetti sauce and no one is the wiser if you do not say anything. Remember, be stealthy like a ninja.
• Certain foods only -- some people will eat only a handful of foods and that is it. Experiment with adding mild and sneaky vegetables to those dishes. Several styles of pasta can be found made with vegetables in them and can make a colorful addition to the meal as long as you throw the packaging away before it can be spied. What about the one who only eats chicken nuggets? Try making homemade nuggets with a variety of crusts including crushed freeze-dried veggies. Or add spinach to brownies or zucchini to chocolate cake. Zucchini also works well into burgers and yellow squash hides quite nicely in macaroni and cheese.
For more ideas on ways to incorporate vegetables in other dishes, visit http://www.uaex.edu or follow us on Facebook @GarlandFCS. Here's an easy and yummy recipe for trying your ninja skills:
Chocolate Zucchini Cake
Cream together:
½ cup unsalted butter.
1 ¾ cup sugar.
½ cup unsweetened applesauce.
Add:
2 eggs.
1 tsp. vanilla.
Add and beat for 2 minutes:
2 ½ cups flour ½ tsp. cinnamon.
3 Tbsp. cocoa ½ tsp. baking powder.
1 tsp. baking soda ½ tsp. salt.
Add: 2 cups zucchini -- seeded and finely grated.
½ cup buttermilk.
Fold in: 1 cup milk chocolate, semisweet or dark chocolate chips.
Preheat oven to 325 degrees.
Pour batter into prepared 9-by-13 pan and bake for 30-40 minutes or until a toothpick inserted in center comes out with just a couple moist crumbs clinging to it. Cool on a rack. Can serve warm with whipped cream.
4-H Club information
For information about Garland County 4-H Club membership or program benefits, see Linda Bates at the Garland County Cooperative Extension Service office located at 236 Woodbine, call 501-623-6841, or email [email protected]. More information is available at http://www.uaex.edu/garland.
Master Gardener information
If you have an interest in gardening, you may want to apply to become a Master Gardener. You may obtain an application by calling our office to have one emailed to you, or by picking one up at the Extension office. You're welcome to attend the monthly Master Gardener meeting which is held on the third Thursday of each month, 12:30 p.m. at the Elks Lodge, 132 Abbott Place. The meetings are open to the public and guests are always welcome. Call the Extension office at 623-6841 for more information.
EHC information
Are you interested in joining an existing Extension Homemakers Club? EHC is the largest volunteer organization in the state. For information on EHC, call 623-6841 or email Alison Crane at [email protected]. Follow Alison on Facebook @garlandEGF and @Garland FCS, and EHC on Facebook @GarlandCountyEHC.
Society on 06/17/2019