Take the "Yuck" out of Nutritious Foods!

Do you avoid carrots, spinach and other nutritious veggies because the flavor turns you off? You may be missing a quick antidote... condiments and innovative food combos. Remember you are what you eat! Nutritious foods keep body and brain perking throughout life.

Why not...

Start with color: “We eat with our eyes, and choosing colorful condiments, Marjorie Fitch-Hilgenberg, University of Arkansas dietetics professor advises, "can enhance the nutritional value of a routine food.”

Condiments, or “enhancements” for food, include extras such as herbs and spices, sauces, garnishes and marinades. They add more adventure for our palates! Here's just a few recommendations to increase nutrition and cut down on calorie laden extras such as dressings, mayonnaise,

Change sandwich fillers What're you including? – Most folks put meat or cheese between slices of bread and slather it with mayo. "When you add dark leafy greens and tomatoes and replace the mayo," Fitch-Hilgenberg says, "you can create a quick lunch with a serving or more of vegetables and little excess fat."

Leafy greens can help prevent cognitive decline … due to their rich vitamin E antioxidants … that guard brain cells from oxidative damage and inflammation, processes … thought to increase mental decline. Makes me think twice about adding more greens daily... You?

Fitch-Hilgenberg’s research shows most folks don’t detect the difference when nutrient-rich spinach replaces lettuce on burgers and subs. The resulting sandwich provides greater quantities of key nutrients, including vitamin C, vitamin A and folic acid. “You can spread some salsa, cranberry sauce, mango chutney or sauerkraut," Fitch-Hilgenberg recommends. "They all add great taste and some extra nutrients without adding fat."

Find alternatives to mayo Here are more healthy replacements for mayonnaise, beyond the low-fat and non-fat options on the grocery shelves. Give low-fat yogurt a try. You might enjoy, yogurt mixed with coarse mustard and dill, a tasty topping for grilled salmon steaks or salmon croquettes. Or, try a variety of mustards – Dijon, coarse-ground, spicy brown and wasabi – as low-calorie, high-flavor condiments.

Add fruit for taste treats! Fruit adds new appeal to foods when using it for flavor. For instance, adding orange slices to cooked carrots can make the carrots more delectable even more nutritious. Why not whip fresh or frozen fruit in the blender for lively ice cream toppings or stir it into plain yogurt.

I enjoy cutting up fresh fruits such as, apples, peaches, oranges, grapes, for a burst of fresh flavor in garden salads. Add a few pine nuts, slivered almonds or sunflower seeds for extra pizazz. Fruits, nuts and seeds make salads tasty -- no dressings needed!

Find adventure in new condiments: “Condiments give you a chance to be adventurous and to taste other cuisines without leaving home,” Fitch-Hilgenberg said. “Chicken can be marinated in tandoori sauce, barbeque sauce or spicy brown mustard to take your meal to India, Texas or Germany.”

Two condiments from south Asia can be found in most groceries – curries and chutneys. Curry, which some studies have shown to contribute to healthy aging, does not have to be hot. A mild curry can be an intriguing addition to cooked carrots or rice and broccoli. Chutneys come in many different varieties, and Fitch-Hilgenberg advised reading the label before buying. Some contain fruit, such as mango chutney; others contain high levels of sodium.

Go easy with sauces and salad dressings: Marinades bring new flavor to foods instead of spreading on sauces after cooking. Similarly, toss a salad in a large bowl with just a hint of dressing, to flavor of greens. You enhanced flavor without drenching in dressing that is high in fat and sodium. Best part is that it's cheaper to use a little sauce or dressing in the kitchen than to put the bottle on the table.

Condiments we choose are only limited by our imagination. Got any recommendations we'd enjoy to ante up nutritious choices?