Kids and Nutrition: Making Vegetables Taste Good
Getting kids to eat vegetables is not always an easy task. Because they are low in calories, sugar, fat, and salt, many kids find the taste of vegetables less than appealing. The good news? We can make them taste good!
For some kids, it may be as simple as serving vegetables with another dish they really enjoy or letting them get involved in meal prep. Others may happily indulge in carrot sticks or broccoli if they are paired with their favorite dip like guacamole or hummus. For many kids, though, to make veggies more appetizing it may be necessary to serve them in unexpected ways – even if that means sneaking them into some of your child’s favorite foods.
If you have a picky eater, here are some recipes to help you to just that!
Veggie packed burgers
- 2 lbs ground meat (beef, chicken, turkey)
- 1/2 large onion, finely chopped
- 1 medium zucchini, finely grated
- 1/2 large carrot, grated
- 1/2 large green apple, grated
- 1/2 cup (about 1 bunch) parsley, chopped
- 1/2 tsp sweet paprika
- 1/4 cup tomato sauce
- 1/4 tsp salt
- 1/4 tsp pepper
- Place all ingredients in a bowl and mix together well using clean hands.
- Form into patties and set aside the ones you need. Place the remaining patties into resealable bags, separating each patty with baking paper.
- Heat a grill or frying pan over medium heat and spray with cooking oil. Cook patties for 4-5 minutes per side, or until done. Do not overcook or they will be dry.
- Place patties on burger buns with salad ingredients and add your favorite condiments.
- 2 cups spinach leaves
- 1 cup of vanilla yogurt
- 3/4 cup milk (or soy milk, almond milk, rice milk, etc.)
- 1/2 cup frozen berries
- 1 banana
Blend all ingredients together. Add more milk if the smoothie is too thick (frozen fruit will make the smoothie thicker). You could also make a smoothie bowl!
Veggie Red Sauce
- 1 28-oz can whole tomatoes
- 2 tablespoons olive oil
- 2 onions, peeled and chopped
- 4 cloves garlic, minced
- 1 teaspoon dried oregano
- 2 carrots, peeled and shredded
- 1 bell pepper, any color, chopped
- 1 zucchini, shredded
- few handfuls baby spinach
- sprinkle or two of sea salt and freshly ground pepper
Heat the oil in a saucepan with the onions and garlic. Sauté them until they begin to soften and caramelize. Pour in the tomatoes, toss in salt and pepper, oregano, carrots, bell pepper and zucchini. Simmer for roughly 20 minutes.
Stir in the spinach and continue simmering briefly as it wilts and heats through.
To minimize mess, purée the sauce with an immersion blender directly in the pot, or use a food processor or blender. Reheat as needed, then serve with your family’s favorite pasta.
Power Packed Fruit and Veggie Muffin Recipe for Picky Eaters
- 1 cup whole wheat flour
- 1 cup all-purpose flour
- 3/4 tsp baking soda
- 1/2 tsp salt
- 1/4 tsp nutmeg
- 1/4 tsp cinnamon
- 1/2 cup sugar
- 4 tbsp butter, unsalted
- 2 large eggs
- 1 tsp vanilla extract
- 1/2 cup broccoli, florets
- 1 medium zucchini
- 1 1/2 medium carrot
- 1/2 medium apple
- 1 medium banana
- 1/8 cup apple juice
- 1/4 cup applesauce, unsweetened
- 1/4 cup yogurt, plain
- Preheat oven to 350 degrees F.
- In a medium size bowl, mix together flours, baking soda, salt, nutmeg, and cinnamon. Set aside.
- Soften butter.
- In a mixer or another bowl, mix the sugar, butter, eggs and vanilla. Beat well.
- In a food processor, combine steamed broccoli, zucchini, apple, banana, apple juice, and applesauce. Pulse until thoroughly mixed.
- Shred carrots. If you don’t want the shreds in your muffin, combine your carrots with the rest of the fruits and veggies in the food processor.
- Combine the fruit and veggie puree, carrots (unless you already added carrots to the puree), and yogurt, into the wet ingredient mixture (sugar/butter/eggs) and beat until mixed.
- Finally, add the dry ingredients and mix just until combined and wet.
- In a muffin tin, place muffin papers or spray with cooking spray.
- Scoop the mixture into a prepared muffin pan. Fill each spot about 3/4 of the way full.
- For mini muffins: Bake in a 350 degree oven for 15-20 minutes for mini-muffins.
- For regular size muffins: Bake in a 375 degree oven for about 20-25 minutes.
- Bake until the tops are slightly brown and a toothpick comes out clean or they bounce back when you touch them with your finger.
In the end, all that matters is that you to keep trying new ways to pack nutrition into your child’s meals!