We all need good nutrition, especially kids. But, “Kids don’t like veggies.” Actually kids don’t like bland, boring vegetables. A bit of seasoning, a little fun and a few sneaky tricks can get your whole family eating more veggies. Now is the time to try new tricks as our Harvest Home Farmers Markets are filled with fresh, flavorful produce. With a few tricks and you can get your family to eat more fruits and vegetables.
Talking to other moms, we learned a few tricks to make vegetables more inviting, especially for kids.
Don’t boil veggies: It turns them into bland mush with less taste and less nutrition.
Steam them, pan-roast them
Hide them in soups, stews or stir-fry. Chop veggies in small pieces.
Sneak them into sandwiches, and even desserts
Dress them up with a bit of olive oil and some seasonings
Green beans with tarragon
Carrots with dill
Collard greens with thyme and garlic
Add natural sweetness and taste with fruit
Mash squash with apple sauce and a dash of cinnamon
Oranges make beets delicious
Serve tasty finger food: Skip the chips
Raw carrot sticks, broccoli spears, green beans, cauliflower, pepper strips go with salsa, black bean dip or guacamole. Get extra nutrition from the dip. Serve the dips with cooked veggies as well.
Can’t let go of the chips? See recipe below for a healthier chips alternative.
Have some fun
Re-name the veggies and make up a story: Broccoli = trees; Cauliflower = marble rocks; carrot slices= coins.
Give mashed veggies a face with raisins as eyes and red pepper as lips
Have some fun: “sneak” veggies into meals
“SNEAKY” MOM TREATS
RECIPE: Baked Veggie Chips
INGREDIENTS:
1 medium golden Beetroot
1 medium beetroot
1 medium zucchini
1 large carrot
1 small sweet potato
1 small rutabaga or turnip
1/2 teaspoon sea salt, adjust to taste
1/2 teaspoon pepper, adjust to taste
1 sprinkle of olive oil, optional
PREPARATION:
Preheat the oven to 400 degrees F.
Slice all the veggies into uniformly thin slices with a knife or mandoline. In a bowl, toss them with the oil, salt, and pepper until evenly coated.
Spread out on baking pan(s) lined with parchment paper, minimizing overlap. Bake for 10 minutes at 400 degrees F. Flip. Bake for another 5-10 minutes until crispy and slightly brown but not burnt. Watch them carefully and even remove some early if they are browning before the others.
Remove from the oven and allow to cool for a few minutes before eating.
TIPS: Eating More Fruits And Vegetables
Make smoothies: Call them a special treat. Banana or mango "hide" the taste of greens.
Involve your kids: Most kids like to help in the kitchen. See what they can mix together, different veggie combos, interesting spices. A little experimenting together can be fun and helpful.
Liven up sandwiches: Slip in a bit of avocado, pepper, cucumber, tomato. Use mashed avocado instead of mayonnaise.
Serve veggies frozen: Small veggies like peas or green beans make a great frozen snack.
