Introduction
Having a picky eater in the family can be a challenge, especially when it comes to ensuring they are getting the right nutrients for their growth and development. However, with a bit of creativity and patience, it is possible to create a healthy diet that even the pickiest of eaters will enjoy. In this article, we will explore some delicious and nutritious recipes that are perfect for picky eaters.
Ingredient
Recipe 1: Hidden Veggie Pasta Sauce
- 2 cups of mixed vegetables (carrots, zucchini, bell peppers)
- 1 can of diced tomatoes
- 1 onion, chopped
- 2 cloves of garlic, minced
- 1 tablespoon of olive oil
- 1 teaspoon of dried herbs (such as basil or oregano)
- Salt and pepper to taste
- 1 cup of vegetable broth
- 1 tablespoon of tomato paste
- Grated cheese for serving (optional)
Recipe 2: Veggie-loaded Chicken Nuggets
- 2 boneless, skinless chicken breasts
- 1 cup of mixed vegetables (broccoli, cauliflower, carrots)
- 1 cup of whole wheat breadcrumbs
- 1/4 cup of grated Parmesan cheese
- 1/2 teaspoon of garlic powder
- 1/2 teaspoon of paprika
- Salt and pepper to taste
- 2 eggs, beaten
- Cooking spray
Instructions
Recipe 1: Hidden Veggie Pasta Sauce
1. Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and minced garlic, and sauté until they become translucent.
2. Add the mixed vegetables to the saucepan and cook for a few minutes until they start to soften.
3. Add the diced tomatoes, vegetable broth, tomato paste, dried herbs, salt, and pepper to the saucepan. Stir well to combine.
4. Bring the sauce to a simmer and let it cook for about 15 minutes, or until the vegetables are completely tender.
5. Use an immersion blender or a regular blender to blend the sauce until smooth. Be careful when blending hot liquids.
6. Serve the sauce over your favorite pasta and top with grated cheese if desired.
Recipe 2: Veggie-loaded Chicken Nuggets
1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. Steam or boil the mixed vegetables until they are soft. Drain and let them cool.
3. Cut the chicken breasts into small nugget-sized pieces. Season them with salt, pepper, garlic powder, and paprika.
4. In a food processor, blend the cooked vegetables until they become a smooth puree.
5. In a bowl, combine the vegetable puree, breadcrumbs, grated Parmesan cheese, and beaten eggs.
6. Dip each chicken nugget piece into the vegetable mixture, coating it evenly.
7. Place the coated nuggets on the prepared baking sheet and lightly spray them with cooking spray.
8. Bake the nuggets for about 15-20 minutes, or until they are golden brown and cooked through.
9. Serve the veggie-loaded chicken nuggets with a side of your choice, such as sweet potato fries or a salad.
Nutrition
Both recipes are packed with essential nutrients that picky eaters often miss out on. The hidden veggie pasta sauce provides a good source of vitamins A and C from the mixed vegetables, as well as fiber from the whole wheat pasta. The veggie-loaded chicken nuggets offer a balanced combination of protein from the chicken, vitamins and minerals from the mixed vegetables, and whole grains from the breadcrumbs.
These recipes are not only delicious but also nutritious, making them perfect for picky eaters who need some encouragement to try new foods. By incorporating their favorite ingredients into these dishes, you can help your picky eater develop healthier eating habits.
Remember, it's important to be patient and keep offering a variety of foods to your picky eater. With time and persistence, they may surprise you by expanding their food preferences and enjoying a wider range of healthy options.
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