Sass up your spaghetti sauce by adding chopped onions, mushrooms, bell peppers, and zucchini. If your children don't like "chunks" in their marinara, simply saute the vegetables in a separate pan, then blend the veggies in a food processor and add them to the sauce.
Puree fruit in a blender and add it to plain or vanilla yogurt. Pre-mixed fruit-flavored yogurts have tons of added sugar.
Make the switch from white to whole grain varieties of bread, rice, pasta and even flour. For the kids, try whole grain white bread, which has the nutritional value of whole grain bread but the look, taste and texture of white bread. Win win!
Switch from mashed potatoes to mashed (or pureed) cauliflower. Simply steam 1 pound of cauliflower florets until tender, then combine them with 1/4 cup of skim milk, a tablespoon of light butter such as Smart Balance, 1 teaspoon garlic powder and salt and pepper to taste. Blend in a food processor or with a hand blender.
Instead of using milk in a recipe, try substituting chicken stock instead. It provides tons of flavor but has fewer calories than milk.
Purchase reduced-fat cheeses and look for reduced-sodium versions of items such as canned soups, which are packed with sodium for preservation.
Toss some boiled or pureed carrots — along with frozen fruit, milk or fruit juice and yogurt — into the blender when you're making homemade fruit smoothies. You won't be able to taste the veggies, but you'll get tons of added nutrition.
For more tips on healthy nutrition, check this out:
Easy ways to make kids eat vegetables
And you'll see personalized content just for you whenever you click the My Feed .
SheKnows is making some changes!