Hate these healthy ingredients? Try them this way

Mushy cauliflower and liver – these are a few of my least favorite things. (At least, I assume liver would be on that list, if I had ever tried it.)

And that’s the problem: many of us have only tried a food once – or, uh, never – before declaring that we don’t like it, said Kelly Homesley, a registered dietitian at Novant Health Bariatric Solutions - Elizabeth in Charlotte.

And while it’s fine to skip over foods that lack nutritional value, we’re missing out if we shun healthy foods after just one trial. (Or no trial.) Especially since eating a variety of foods is key for good health.

Here are a few ways to give healthy ingredients a fairer shake, along with a few examples to illustrate.

Before giving up on healthy foods you don't like, try these 4 things

1. Try a different kind of food within the “food family.”

If you had tried oatmeal raisin cookies, but had never tried a chocolate chip cookie, your understanding of “cookies” wouldn’t be complete.

Similarly, you can’t decide you “hate fish” if you’ve only tried one kind of fish. Salmon tastes different from tuna. Mahi-mahi tastes different from rainbow trout. And a farm-raised fish can taste very different from its wild-caught counterpart. You don’t have to stick to the fish counter; salmon, tuna, sardines, and mackerel are all waiting for you in the canned goods aisle, and are healthy – and affordable – options.

This is true outside of fish, too. A tart Granny Smith apple is different from a sweet Fuji apple. Greek yogurt is creamier and more tart than traditional yogurt. English cucumbers are sweeter than American cucumbers. Kidney beans are sweeter than black beans … and so on. Don’t knock a specific food until you’ve tried all the variations, Homesley said.

2. Mix the ingredient into dishes you enjoy.

Who says your hated ingredient needs to be the star of the show? Put it in a supporting role instead.

What this looks like: Take those veggies you don’t like but know you should be eating, and throw them into a chili, soup, meatloaf, curry or burrito where you won’t notice them as much.

Puree peppers, onions, carrots and celery into a spaghetti sauce, or put them on top of a pizza with cheese and other toppings.

Mix zucchini, pumpkin, cottage cheese or carrots into muffins or into a smoothie with some fruits you do like.

Add mashed cauliflower or mix in some sweet potatoes or carrots to your next batch of mashed potatoes.

3. Try using the ingredient in a recipe from another culture.

Vegetable curry, pasta primavera, and vegetarian fajitas all feature similar vegetables – but with totally different flavor profiles. If you didn’t enjoy the way an ingredient tasted when you were growing up, explore how another culture prepares it and see if it changes your mind.

4. Try a completely different preparation method to prepare the ingredient.

You may hate an ingredient one way – but what if you prepare it a new way? Here are some commonly hated healthy ingredients, with Homesley’s suggestions on how to zhuzh them up.

• Cabbage: Many of us may only try this once a year at St. Patrick’s Day, but it’s a good source of fiber, vitamin K and vitamin C all year, Homesley said. Two fresh ideas: Try it roasted with sauce (check out the recipe below), or try it raw, as a slaw. We've got slaw recipes! (And rhymes, apparently.)

• Brussels sprouts: Homesley first tried these boiled – “awful,” she said. But different preparation methods made these nutritional powerhouses one of her favorite foods. Try them roasted by tossing them with olive oil, salt, and pepper, then roasting them at 425 degrees until they’re almost burnt. Try them caramelized, with a little maple syrup using the recipe below.

• Broccoli: If you lived through the 1990s, you’ve probably tried this fiber-and-vitamin packed vegetable in a cheesy casserole or steamed to oblivion in a microwave. Time to branch out. Air fry broccoli, olive oil, garlic powder, salt and pepper together at 390 degrees for 7 to 9 minutes for a crispy broccoli option. Or stir-fry the veggies in a pan in warmed avocado oil with a little minced garlic. Some people don’t like broccoli stems, which can taste bitter; cut off the stems and try the florets only. Or, try broccoli with some mix-ins, in a salad. We’ve got a broccoli salad recipe for you.

• Kale and/or spinach: If you don’t like these nutrient-rich leafy greens in a salad, don’t give up! Try sautéing them in olive oil, then sprinkling with salt and pepper and a drizzle of lemon juice before serving. Or throw them into a smoothie. Or bake up some kale chips with garlic and parmesan (recipe below).

• Cauliflower: This high-fiber, low-calorie vegetable deserves better than a sad veggie tray. Visit the freezer section for “riced” cauliflower you can serve in place of rice, or frozen florets that will make your smoothie extra creamy.

• Chickpeas/garbanzo beans: This budget-friendly vegetarian protein is fiber-rich and has a low glycemic index, which helps with controlling blood sugar and weight. Many of us have only tried chickpeas mixed into a stew or hummus, but they can also stand alone. Homesley recommends air-frying them, then serving them as a snack or on top of a salad for extra protein and crunch. (Recipe below.)

• Cottage cheese: For many of us, our relationship with cottage cheese ended the first time we tried it. But don’t give up on this great source of protein and calcium. Cottage cheese is commonly paired with fruit for a sweet treat, so try changing up the flavor profile. Put a thin layer of cottage cheese on bread and top with tomato slices and a shake of everything bagel seasoning. Or skip the bread and put it in a bowl with cherry tomatoes, salt and pepper, and a drizzle of olive oil. Or, try cottage cheese blended, as a mayonnaise replacement. The big chunks will “break up” in your blender, leaving a smooth texture you can use in place of mayonnaise. Homesley recommends using it in a chicken or egg salad. This ranch dressing or dip recipe is also great.
  

When to give up on a healthy ingredient you don't like

If you have tried every idea above and still don’t like an ingredient, you don’t have to force yourself to eat it because that can cause an unhealthy relationship with food. But keep in mind that eating a varied diet is key to good nutrition, Homesley said, and don’t give up on ingredients that might benefit your body until you’ve truly tried them every possible way a few times.

And no, we did not totally walk the talk here. No healthy liver recipe. Got one? Email it to HealthyHeadlines@novanthealth.org and tell us where you found it and what makes it tasty. If there’s a family story, we’d love to hear it.