by Amy Shannon Woodford

Created on: February 15, 2009   Last Updated: December 12, 2009

For some kids, eating their vegetables is nothing more than a chore that buys a ticket to dessert. As grown-ups, we shouldn't need Mom to spell out what's good for us. We have a world of choices at our disposal, with healthy foods to suit every palate. Still, whether it's fiber or antioxidants or omega-3, most of us know we aren't getting all we need from our diets. And no matter our age, we also don't salivate over broccoli or spelt toast. Eating the healthiest fare without sacrificing taste requires creativity and an adventurous spirit, but it can be done.

The simplest way to get a healthy daily dose of veggies is to disguise them in your favorite foods. Think about the meals you like best and look for ways you could add an ingredient you're unlikely to eat on its own. For instance, spaghetti sauce is the perfect vehicle for zucchini, an excellent source of manganese and vitamin C. Just dice finely and saute lightly before adding to the sauce.

Carrots can easily be added to spaghetti or almost any dish with a tomato base, like chili and beans. Dice them finely, allowing them enough simmering time to become tender, or grate to render them practically unnoticeable.

The key to including atypical vegetables in a recipe is often in how you prepare them. Zucchini can also be grated and added to casseroles or other recipes, including bread. Vegetables like celery can be chopped finely enough that they are almost undetectable. Even Brussels sprouts or kale can be shredded as you would cabbage and included in stir-fry recipes.

Focus on vegetables that you do like and try to identify what draws you to them. Do you prefer leafy or crisp vegetables? If you like broccoli crowns but not the stems, don't let them go to waste. You can easily turn broccoli stems into a low-fat sauce for garnishing the steamed crowns or for use as a soup base.

Ingredients:

1 bunch fresh broccoli
1/2 t salt
2 c water
1/4 stick butter or margarine

Chop the crowns from the stems and set aside. Peel the outer layer of the stems and chop into one-inch segments. Boil in water with salt until they are fork-tender, then transfer with the cooking water to a blender. Add one-quarter stick of butter and puree. The resulting sauce is surprisingly creamy. If you aren't a fan of broccoli at all, chop the crowns finely and cook in the sauce for a soup that seems far more decadent than it is.

Soups provide an excellent way to use vegetables that might otherwise cause you to turn up your nose. A flavorful stock

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