7 Recipes with Hidden Health Benefits

August 31, 2021

Healthy recipes that look and taste good are hard to come by. However, they do exist, and some are even easier to make than their unhealthy counterparts. So put down the take-out menu and put your kitchen to good use. Your body will surely thank you.

Hidden Vegetable mac and cheese

1. Hidden Veggie Mac and Cheese from The Creative Bite

Shhh. Don’t tell the kids, but this mac and cheese has vegetables in it! Depending on what kind of veggies you have lying around, this recipe could contain anything from cauliflower to carrots. Yet, each one produces the same great cheese flavor and, more importantly, the extra nutrients.

If you decide to use carrots, your family will benefit from its calcium and vitamin K content. Meanwhile, cauliflower will provide you with B-vitamins, antioxidants, and phytonutrients, which can protect against certain types of cancer.

Homemade Fruit Chips

2. Homemade Fruit Chips from Rachel Cooks

Sure, fruit chips might not sound like the most delicious thing on the planet, but they aren’t a far cry from fruit rollups. Plus, they’re a million times healthier because they contain just five simple ingredients, one of which is spinach. This leafy green is an excellent source of vitamins and minerals, including iron and calcium, to support bone and tissue health.

Preheat your oven to 140°F and line a rimmed baking sheet with parchment paper. Puree all five ingredients until smooth. Then, pour the liquid onto your pan and pop it in the oven for eight to nine hours. Allow the chips to cool completely before breaking them into pieces.

matcha green tea latte oatmeal

3. Matcha Green Tea Latte Oatmeal from Cotter Crunch

Oatmeal lovers already enjoy a slew of health benefits, including better blood sugar and cholesterol levels. However, adding matcha green tea takes this classic breakfast food to a new level. While it may taste a little earthy, matcha is brimming with antioxidants, which can protect your cells from damage.

Steep tea bags in hot milk and whisk in the matcha powder. Next, prepare your oats, leaving out one-third cup of water and replacing it with matcha. Mix in the sugar, spices and coconut shavings before spooning into bowls and topping with honey.

4. Chocolate Avocado Muffins from Inside Bru Crew Life

What makes these muffins so moist and delicious? Avocado, of course! This creamy superfood contains healthy fats, which lend themselves well to baking — and keeping you healthy. They also contain 7% fiber, a nutrient that can do everything from cleaning your teeth to regulating your metabolic rate.

Egg-free cookie dough

5. Egg-Free Cookie Dough from One Green Planet

Want a safe, guilt-free way to eat cookie dough? This recipe substitutes chickpeas for eggs, so you don’t have to worry about getting sick or overindulging. These little legumes offer a variety of health benefits, such as improved digestion and reduced risk of disease. They’re also high in protein, making them an excellent addition to any vegan or vegetarian diet.

Simply add the chickpeas, almond butter, coconut sugar, and flavorings to a food processor and blend on high. Then, place the dough in a bowl, add dark chocolate chips and serve.

red lentil banana bread

6. Red Lentil Banana Bread from West of the Loop

Practically every mom uses banana bread to sneak fruit into their kids’ diets, but what if you could hide vegetables in there, too? Well, now you can with this recipe for red lentil banana bread. All you have to do is mash your wet ingredients, stir in the dry ingredients, add to a loaf pan and bake for an hour.

Like chickpeas, red lentils are high in protein and fiber. However, they contain more polyphenols, which may help manage blood pressure and promote good circulation. They’re also packed with nutrients like iron, folate, potassium, and phosphorus to support parents and kids alike.

Korean Fried Chicken

7. Korean Fried Chicken from Epicurious

If you and your family love spicy foods, whip up some crispy Korean fried chicken. This recipe is full of healthy ingredients like ginger, which can calm nausea, curb cancer growth and soothe sore muscles. Of course, the ingredients list calls for vodka, which is inherently unhealthy. However, all of the alcohol will burn off while cooking, leaving you with an ultimately more flavorful dish.

First, gather your ingredients, heat your oil and toast the sesame seeds. Then, prepare the sauce and coating in two separate bowls. Dunk the chicken into the cornstarch mixture and work in batches to fry each piece. Coat with sauce and serve alongside rice and a vegetable for a well-rounded meal.

Keeping Your Family Healthy

Helping your family stay healthy doesn’t have to be difficult. In fact, hiding fruits and veggies in every meal is actually kind of fun. And, as long as your kids remain oblivious to these hidden gems, they’ll likely never notice the difference in flavor and texture. That’s what we like to call a parenting win.