Color: Tell kids that green is a cool color. Reptiles and dinosaurs are green (ish). Tell your kids that color really is a big deal with vegetables, in a good way. Beta-carotene and vitamin A from pumpkin, squash, beets and carrots helps our eyes and skin. We need the calcium, fiber, vitamin C from dark green vegetables. Anti-oxidants come from veggies and keep us from getting sick. Tell your kids that veggies are Ninja warriors that fight infection and keep us healthy.
Texture: Agreed. Mushy vegetables are not good. It means they've had all the nutrients washed out. Fresh, locally grown, raw, crunchy are best. Frozen is okay. Steamed is the best way to cook if you cook. Canned, except for cooked pumpkin, is not ideal.
Taste: Make a deal with your veggie-hater. Tell him that you are going to have a vegetable tasting party. Make it fun and attractive. Provide lots of choices. Tell him the only way to the cookie jar is through the vegetable platter. Chances are high that he will find at least one or two veggies he likes. Here are some ways to serve vegetables in kid-friendly ways.
Green vegetables: I serve salads with every meal, using the darker lettuces: romaine, green and red leafy, spinach, radicchio, red cabbage, spring mix, spinach. For dressing, serve what kids like, but tell them veggies are living things and don't like to be drowned. Newman's Own is probably the best available in any grocery store. Here's my vinaigrette recipe is: one part olive oil to two parts balsamic vinegar, fresh ground pepper, garlic and rosemary. Here are salad options:
Salad bar night: Set out dishes of grated carrots, sliced hard-boiled eggs, cucumbers, peppers, sweet onions, broccoli and cauliflower bits, grated beets, fresh mushrooms, pine nuts, almonds, real bacon bits, celery, sprouts, grated red cabbage, croutons, cheese, grape tomatoes, garbanzo beans.
Veggie blend topping: In your food processor, grind onions, celery, zucchini, radishes, cauliflower, broccoli, beets, carrots, cucumbers for a salad topping.
Pita salads: Serve salads in a pita pocket or a wrap.
Steak salad: Grill a lean cut of steak. Cut in bite-sized pieces. Layer lettuce, veggie blend, onions, cheese, meat cubes, croutons and grape tomatoes. Add your favorite dressing.
Grilled chicken Caesar: Grill chicken, top romaine lettuce with Parmesan cheese, red onions, juice of squeezed lemon, sliced egg, croutons and anchovy fillets (omit if desired). Dress with lemon anchovy dressing (lemon juice, mayo, sour cream, black pepper and anchovy paste).
Lettuce roll-ups: The Greeks wrap food in grape leaves and Polish in cabbage leaves, so try making your sandwiches or wraps with the large sturdy leaves of Romaine or leaf lettuce instead of bread.
Asian salad: Top spinach with pecans, sesame seeds, mandarin oranges and ginger. Dress with a splash of sesame or peanut oil and rice vinegar.
Orange vegetables:
Baked Yams or sweet potatoes: Wash, but don't pierce, a yam or sweet potato. Wrap it in foil and bake until soft. Serve with butter, pecans and honey. In many countries, people subsist on yam dishes.</b>
Baked Squash: Fill a shallow baking pan with an inch of water. Cut and seed acorn, sweet dumpling or butternut squash. Arrange them face down in water to steam. Bake until tender. Serve with butter, cinnamon, nutmeg and brown sugar or honey.</b>
Pumpkin pudding: Follow the recipe on a 29 oz can of pumpkin to make the pie filling (use milk instead of canned milk) , only skip the crust, use brown sugar and extra spices. Pour into a 9x13 pan, sprayed with cooking spray. Bake until solid.
Rainbow Raw veggie platter: broccoli and cauliflower florets, green, red, orange, yellow pepper strips, carrots strips, celery (
peel away stings with a potato peeler), mushrooms, radishes, cherry or grape tomatoes.
Very few kids can resist the color, zest and flavor of these delicious vegetables!
