If you’re holding on to any of your food aversions from the days when you hung Tiger Beat posters on your wall, it’s time to let go of your fears and give those hated foods another try. After all, a finicky eater at 4 is pretty typical but a picky eater at 40 comes off as a bit…high-maintenance.

As we age, our palates mature and become less sensitive and many of the foods that seemed so icky when we were young become far more approachable; even loved. Your taste buds also change every 5 to 7 years, so maybe your new taste buds will enjoy a flavor your old ones didn’t.

If you’re still not convinced to give those unloved foods another try, consider that everything on our list of 10 Most Hated Foods comes with some sort of substantial health benefit. With the right preparation and ingredients, even the most off-putting foods can become a new favorite.

Broccoli

This divisive little green “tree” was publicly dissed by President George Bush and Seinfeld’s Newman, who referred to the beleaguered vegetable as a “vile weed.” But the nutritional benefits of broccoli mean it is well worth giving a second try. Broccoli is packed with vitamin C, iron and fiber, not to mention compounds that have been shown to fight off cancer.

Don’t try to mask the flavor of broccoli by smothering it with gobs of melted cheese, as you’ll somewhat negate the health benefits by coating it in all that fat and cholesterol. Instead, try lightly steaming broccoli so that it retains a bit of a crunch. Toss with a few dashes of teriyaki and a pinch of salt and pepper to taste, and you’ve got a delicious, healthful side. Steamed broccoli is a great topping for baked potatoes, or you can shred raw broccoli and add it to your favorite slaw.

Liver

If liver on the menu makes you think of the liver and onion platters of yore, it might be time to reevaluate this often maligned organ meet. Beef liver is a lean source of protein, essential minerals (like iron, selenium, zinc and copper), vitamins A, B12 and B6, folate and omega-3 fatty acids. One note of caution; liver is packed with cholesterol, so it’s best in moderation.

To prepare liver, slice it into your desired size and dip it into water that is near the boiling point for about 5 minutes. Wash and drain again. You can also soak it in a lemon marinade for 30 minutes before cooking. Don’t overcook the liver, or it will become bitter; simply heat it until the red hue has disappeared. You can sauté, grill or fry liver, and incorporate it into an Asian stir fry or fusion dish, or dice it up and add it to a spicy Indian-inspired stew.

Brussels sprouts

Kids invariably turn their noses up at these bitter, mini cabbages. But culinary-savvy adults know that these delicious-if fragrant-vegetables are crammed with good-for-you components, like vitamins K and C, folate, fiber, potassium, protein and magnesium. Plus, more and more studies are showing that the plant phytonutrients in Brussels sprouts may boost the immune system and prevent cancer.

You can go the traditional route, and boil some Brussels sprouts and add them to stews or roasts, or you can chop them up and add them to stir fries. For a particularly delicious and low-fat recipe, toss a bag of frozen Brussels sprouts with a few teaspoons of sesame oil, rice vinegar, miso paste and a pinch of minced garlic and roast for 20 minutes at 450 degrees F. Toss with another teaspoon of sesame oil and rice vinegar along with some toasted sesame seeds and serve.

Lima Beans

Like most legumes, lima beans are full of lean protein and fiber, not to mention potassium, iron and copper. The nutrients in lima beans have been shown to fight cardiovascular disease and the “butter beans” are also a powerful source of antioxidants. Try adding lima beans to homemade vegetable soup or chicken stew, or simply toss cooked lima beans with lemon juice and shaved parmesan cheese with some fresh mint for a light, refreshing side.

Cooked Carrots

While it’s actually more nutritionally beneficial to munch on raw carrots, developing a taste for cooked carrots will expand your repertoire of good-for-you veggie sides that can easily be incorporated into your weekly menus. Carrots are an excellent source of vitamin A and beta-carotene and taste great when sautéed with a bit of butter and dried herbs, like chives. The key is to boil the carrots until they become tender, but not mushy.

Other flavors that blend well with the taste of cooked carrots include honey, brown sugar and orange juice. Just be sure to use a light hand when adding these sweet accompaniments. Cooked carrots already have a naturally sweet flavor and you don’t want to cause a sugar surge by soaking the veggies in a thick glaze of maple syrup.

Beets

In addition to their gorgeous (and white fabric staining) purplish-red hue, beets come in golden yellow or rainbow varieties. Beets are high in fiber and have properties that fight inflammation. The purple roots are particularly high in a potent cancer-fighting nutrient. Are you an expectant mother? Pile on the beets; they’re loaded with folate, which helps protect against birth defects.

Borscht, a traditional Eastern European/Russian soup of beets is better than it sounds. Or, you could try grilling your beets. If cooked beets aren’t your thing, shred fresh, raw beets into a salad or use as a sandwich topping. You may be surprised at how sweet this root vegetable actually is. Try pickled or canned beets on a Greek salad or on their own with a few crumbles of goat cheese. It’s a simple and delicious combination.

Spinach

Fresh, raw spinach is an in vogue veggie used in wraps, salads and all manner of trendy meal preparations, but that doesn’t mean that everyone has climbed aboard board the green bandwagon. Spinach is one of those “power foods” that deserves a place on your dinner plate, not just in a creamy, cheesy dip.

Like most vegetables and greens, spinach is most powerful when consumed raw. Instead of using iceberg lettuce-which has zero dietary benefits-in your sandwiches, start using fresh spinach or baby spinach. Make a salad of baby spinach, sliced strawberries, slivered almonds, feta cheese and a poppy-seed dressing. If you’re not wolfing down the raw stuff like Popeye, you can sneak it into your diet by adding to soups, lasagna or as a pizza topping.

Whole Wheat Bread

Let go of the memory of the dry, flavorless whole wheat breads of yesteryear. Today’s whole wheat breads come in a variety of inviting flavors and textures; some with seeds, nuts or other “extras” that really make the taste. These breads far outshine white bread in terms of flavor and health benefits.

White bread is packed with sugar and white flour and typically contains very little dietary fiber. While whole wheat bread overall is a better nutritional choice, not all whole wheat bread is created equal. Choose a brand that is low in (or free from) added sugar and one that contains no high-fructose corn syrup. Aim for something with at least 2 grams of fiber per slice and be certain that it says “whole wheat flour” in the ingredients.

Cottage Cheese

Perhaps it’s the curdled texture of this dieters’ staple that gets kids to wrinkle their noses in disgust, but low-fat, 1% cottage cheese, when eaten in moderation, is an easy way to sneak extra protein and calcium into your diet.

Start by mixing a little bit into a bowl of fresh or canned fruit until you warm up to the taste. Incorporate it into your lasagna in place of ricotta cheese or baked pastas instead of mozzarella. For a breakfast treat that really masks the consistency of cottage cheese, try cottage cheese pancakes.

Fish

Fresh fish is great for your brain and your heart. Most types are low in fat and high in protein and loaded with heart-healthy omega-3 fatty acids. Most people’s aversion to fish comes from that unmistakable “fishy” taste or smell that comes from fish that is not fresh, so make sure the fish you try is of a very high quality. Fresh-caught is best!

There is an unbelievable variety of fish available and each type will have its own flavor and texture. Some people find that fresh water fish has a less “fishy” taste than salt water catches, but generally speaking, swordfish, tilapia, white fish, flounder and grouper have a fairly mild flavor. Grilled Mahi Mahi is delicious with a lime or mango salsa, and there’s nothing better than freshly caught and grilled salmon with a bit of lemon.

Let go of your decades-old food aversions and embrace the culinary and nutritional benefits of the unloved foods from your childhood. Who knows – you might just find something you love!