There are kids who happily empty plates of crispy salads and broccoli like they were candy, but what do you do when your kids refuse to eat green vegetables? Children need plant-based nutrition – vegetables contain the vitamins and minerals they need.
Vegetables from the cabbage family are exceptionally rich sources of nutrients: calcium, vitamins A and C, and beta-carotene. Most children and many adults do not like the taste and texture of these vegetables.
Instead of begging your child to eat food they don’t like, prepare vegetables in such a way that they will eat them with gusto. Don’t load your child’s plate with huge portions of vegetables. Give him some and let him ask for more.
Encourage your child to try each dish, but don’t force him to eat more if he doesn’t like it. The best thing is a good example. If you eat healthy food, chances are your children will also eat healthy food.
Spring came. Time to plant gardens. Even a small plot or several containers with earth is already something. Choose plants that are easy to grow and produce a high yield. It can be zucchini, lettuce, cabbage, peas or tomatoes. Have your child choose the seeds and help with planting, watering, and harvesting.
A food processor can also be very useful in preparing baby food. In a few seconds, you can make puree: mix cookies and a variety of vegetables and herbs. Vegetable puree can be added to soups, rice, mashed potatoes, spaghetti sauce, pesto, pizza or salads – simple and healthy. Add puree to the food your family loves. Hardly anyone will notice the difference in taste.
Minced vegetables can only be kept in the refrigerator for a few days. No problem – make a large batch and freeze it in the freezer. Vegetables can be there for several months. You can just take a handful of minced meat any time you need it.
If your kids don’t want to eat vegetable chunks in soup, puree them in a blender or food processor. Try mixing vegetables with beans. You will be surprised how delicious it is. Such soups can be drunk from a cup. Pureed soups are a good way to feed a sick child who does not want to eat.
Vegetable smoothies? You will not even try them, the children will drink everything to the bottom. Take this combination of ingredients to make a smoothie: 1-1/2 cups apple juice, 1/2 apple, chopped, 1/2 orange, peeled, 1/2 raw sweet potato or 1 carrot, chopped, 1/4 cup chopped cabbage, 1 banana. Get 2 to 3 servings.
Vegetables can be used in baked goods such as zucchini muffins, carrot cake, pumpkin or sweet potato rolls. A little honey, maple syrup, or date paste can be used to sweeten baked goods. Minced vegetables can be added to the dough when baking bread, pizza, buns, muffins, etc.
Another great way to use ground vegetable is to mix it with tofu or beans and make burgers. You can make veggie burgers with whole grains and vegetables.
Quick veggie burgers
Mix 2-1/2 cups cooked rice or millet with 1 grated carrot, 1/2 cup chopped cabbage, 2 tablespoons sesame seeds, 1 teaspoon soy sauce or 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Mix thoroughly by hand. Add a little water or breadcrumbs, if needed, so that the mass can be formed into patties. Fry them in a little oil until they are brown and crispy on both sides. Burgers can also be baked at 400° on a greased baking sheet for approximately 10 minutes per side.