Health Tips

Learning To Eat And Like More Veggies

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Here are a few ways to make veggies more fun!

Dip it. Dip sliced, raw vegetables into plain Greek yogurt, hummus, nut butters, salsa (spicy or fruity), guacamole, tomato sauce. For a quick and easy peanut dipping sauce, mix equal parts peanut butter with warm water, 2 TBS rice vinegar, 2 TBS lime juice, 1 tsp tamari and 1 tsp maple syrup.

Top it. Put your favorite toppings over steamed, sauteed or roasted veggies. I like to put baked sweet potato or roasted squash in a high powered blender with cashews, water and seasoning to make a veggie “cheese” sauce. Double the veggies!!

Flavor it. Season with a dash of salt, lemon juice, honey, dill, cinnamon. Raisins are a sweet addition to salads and stir-fries, nuts and seeds are a great topper for crunch.

Pizza it. What kid doesn’t like pizza? Top your next pizza with slices of veggies. I always find that the thinner the veggie the better chance they’ll eat it. Slice peppers, asparagus, broccoli, onions, eggplant and more really thin and top with a drizzle of olive oil and a dash of salt and pepper before putting in the oven. If you are doing artichokes or olives or roasted red peppers, chop into small bit side pieces.

Hide it. Add grated or diced veggies to favorite foods such as sauces, soups, mac and cheese. One of our favorites is to add shredded carrots to a mac and cheese or blend baked sweet potato or roasted squash right into the cheese sauce.

Design it. Make veggie art. Pinterest is a great resource for veggie art. Veggie Art on Pinterest.

Share it. Let your kids participate in the menu prep, food shopping and cooking. Get them involved with all that goes into making a good meal and give them choices and authority along the way. The more input they have into the meal the more they will eat.

Egg it. Stuff diced veggies into an omelet or make an egg salad with not only celery but finely diced carrots, peppers, green onions.

Grow it (or CSA it). Show kids how to take care of a garden, harvest the veggies and wash and prepare them. If you are a member of a CSA take them with you when you pick up your share. Let them pick the vegetables and place them in the basket. Walk them around the farm and let them see where things are grown.

Try it. Try a different vegetable or fruit everyday. It takes 8-10 attempts before a child will try something new so don’t give up on try 1, 2 or even 3. Be persistent. Make it fun. make a chart of all the ones you like and find recipes to use them.

Fill it/Wrap it. Fill a tortilla or make a wrap with roasted veggies and hummus or a light vinaigrette.

Tell it. Tell your children that veggies are grow foods, run fast foods, jump high foods, play soccer better foods or whatever it is they want to do better.

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