Monday, March 29, 2010

"Eat Your Veggies!!"

Veggies are yummy! But sometimes, children do not always warm right up to them. If they have the choice between a vegetable and a chip, chances are they will choose the chip. Even if you have raised your child on veggies, it can still be challenging to get them the right amount needed each day. Here are some fun, yummy ways to cook veggies for your child! They are also yummy for adults!

Crispy Kale

Chop Kale or Spinach or both and place on a baking sheet. Drizzle with Olive Oil and lightly salt and pepper. Roast in the oven for about 10 minutes until crispy. Let cool. It can make a great side dish or snack and you can take it with you.

Zucchini Pizza

Buy whole grain pizza crusts. Add sauce, cheese (vegan cheese works great too with no cholestrol) and other spices. Slice the zucchini thinly. Add either under the cheese or above. Very yummy!

Burritos or Quesadillas

Mexican dishes are a great way to get veggies in a fun meal to eat. Buy a healthy wrap (whole grain or spinach, etc) and fill with your child's favorite veggies, rice and cheese. This is great for lunch or dinner.


It isn't a good idea to "hide" veggies with children. They need to know that veggies are good for them and tasty, not a trick. But puree is a great way to get even more veggies in sauces and such. Try to puree veggies that match in color. For instance, if you are making macaroni and cheese, add pureed squash. (cook the squash with water or soy milk until soft, then stick in the blender. Once smooth add to sauce). Add spinach, tomatoes, cauliflower, etc to spaghetti sauce. It won't change the taste, but add a nutrient kick!


Smoothies are a great, quick way to get fruits and veggies in your child. They love them and can think of them as milkshakes! One great recipe basic is: 1 c. soy milk, a handful of frozen fruits, 1 banana and two handfuls of spinach. It is very yummy. You can also throw peanut butter in there for more protein. You can not taste the veggies but the vitamins are there!

Macaroni noodles and veggies
With whole grain macaroni noodles, you can add just about anything and children will eat them. Steam some veggies; like broccoli, peas, corn, lima beans, etc. then add to the warm noodles. You can sprinkle with parmesan cheese (vegan of course) and even add small chunks of meat if you go that route.

There are many more recipes. If you have some, please share. Veggies are easier than you think. Try a new veggie a week. Just buy it, then look up a recipe with it. It can be something you and your child experiment with together. Then you can talk about what it was like and whether or not you like it. When you try a new crazy vegetable, tell me about it!

1 comment:

  1. Thanks Mary! Can't wait to try the pizza and smoothie. They all sound great!