INTRODUCTION;
In 2024, healthy eating will remain a top priority for people of all genders. However, catering to picky eaters can be a challenge. Here are some nutritious and appealing food options for both men and women who may have selective tastes:
Smoothie Bowls
Blend together a variety of fruits, vegetables, and a dairy-free or Greek yoghurt base to create colourful and flavorful smoothie bowls. Top with granola, nuts, seeds, and honey for added texture and taste.
Grilled Veggie Wraps
Grill an assortment of vegetables like bell peppers, zucchini, and eggplant. Place them in a whole-grain wrap with a flavorful sauce or spread. Adding some grilled chicken or tofu can make it more filling.
Stuffed Bell Peppers
Fill bell peppers with a mixture of lean ground turkey, quinoa, black beans, corn, and diced tomatoes. Bake until the peppers are tender and top with cheese or a dairy-free alternative
Oatmeal with Toppings
Start with a bowl of plain oatmeal and allow picky eaters to choose their own toppings.
can include fresh berries, sliced bananas, nuts, seeds, honey, or a dollop of nut butter.
Baked Sweet Potato Fries
Slice sweet potatoes into fries, toss with a bit of olive oil and your choice of seasonings, then bake until crispy. Serve with a healthy dip like Greek yoghurt mixed with herbs.
Sushi Rolls
Create homemade sushi rolls with avocado, cucumber, and cooked shrimp or imitation crab. Customise the rolls with preferred ingredients and serve with low-sodium soy sauce or a dipping sauce.
Pasta with Veggie-Based Sauce
Puree vegetables like spinach, carrots, or butternut squash to make a colourful pasta sauce. Mix it with whole-grain or legume-based pasta for added nutrition.
Chicken or Tofu Stir-Fry
Make a stir-fry with a mix of colourful vegetables and your choice of protein. Use a flavorful sauce like teriyaki or peanut sauce for added taste.
Greek Yoghurt Parfait
Layer Greek yoghurt with granola, fresh berries, and a drizzle of honey. This is a satisfying and healthy dessert or breakfast option.
Homemade Trail Mix
Create a custom trail mix with a variety of nuts, seeds, dried fruits, and a hint of dark chocolate for a satisfying and nutritious snack.
Quinoa Salad
Combine cooked quinoa with diced vegetables, herbs, and your choice of protein (such as grilled chicken, tofu, or chickpeas). Dress with a vinaigrette or tahini sauce
Baked Fish or Tofu with Lemon and Herbs
Season fish fillets or tofu with lemon juice, garlic, and your favourite herbs, then bake until tender and flaky.
Fruit Salad
Make a colourful and refreshing fruit salad with a mix of seasonal fruits. Drizzle with a bit of honey or lime juice for added flavour.
Remember to be patient with picky eaters and encourage them to try new foods gradually. It's also essential to respect their food preferences while striving to incorporate a variety of nutrients into their meals. Customising meals and involving them in the cooking process can make healthy eating more enjoyable and appealing.