“I’m NOT eating that!”
How often have you heard these words when handing your child a plate with vegetables accompanying their meals?
Rest assured, your kids can get their nutrients without getting on your nerves with dinnertime arguments. Below are various ideas that incorporate certain vegetables into delicious, common recipes.
Importance of Vegetables in Children’s Diets
Vegetables have numerous health benefits that contribute to the development, growth, and overall well-being of children.
- Rich in vitamins such as A, C, K, and folate and packed with minerals such as potassium and magnesium, which are essential for growth and development.
- High fiber content leading to healthy weight, better digestion, and prevention of constipation.
- Prevent chronic diseases such as diabetes, heart disease, and certain cancers.
- Good for hydration due to high water content in many vegetables.
- Encourages healthy eating habits that continue through their lives.
1. Hiding Avocado
- Mash 1/2 avocado and use in ordinary tuna salad (one 5 oz. can), chicken salad (one 5 oz. can or 10 oz. shredded chicken) , and/or egg salad (3 hardboiled eggs) recipes.
- Puree an avocado and add to creamy pasta sauces such as pesto or Alfredo.
- Blend avocado into creamy soups, such as tomato, butternut squash, and/or potato soup.
- Mash avocado and stir it into scrambled eggs.
Health Benefits of Avocado
- packed with vitamins B5, B6, C, E, K, and folate
good source of dietary fiber and healthy fats, promoting digestive health - high in monounsaturated fats (good for the heart), assisting in the reduction of poor cholesterol levels
- high in potassium (more than bananas) and helps regulate blood pressure
- absorbs nutrients (vitamins A, D, E,K) from other foods
- reduces inflammation
- contains antioxidants like lutein and zeaxanthin, which benefit eye health
2. Hiding Cauliflower
Riced cauliflower is a fantastic substitute for or can be added to recipes that call for risotto and white or brown rice. Simply buy a bag found in the frozen food section of the supermarket. Looking to make your own cauliflower rice? Prepare with fresh heads of cauliflower by “ricing” in a food processor or chopping into tiny pieces.
- Use in place of or in addition to risotto recipes.
- Incorporate into stuffed (and unstuffed) peppers.
- Use in place of or in addition to fried rice recipes.
- Add to chicken/beef/shrimp with broccoli rice bowls.
- Stir into taco meat.
- Mashed cauliflower in place of mashed potatoes– Melt 2 tablespoons of butter in a four quart pot on medium-high heat. Add either two 16 oz. bags of frozen cauliflower rice or one head of fresh cauliflower (riced) into the butter. Cook for approximately 3-5 minutes. Add 1/4 cup chicken broth. Cook for another 2-3 minutes. Drain cauliflower. Add to a blender with 1/2 tsp. kosher salt, 1/4 tsp. garlic powder, 4 tbsp. parmesan cheese, and 1 tbs. sour cream. Process until smooth. Stir in a pinch more of salt and pepper and serve.
Health Benefits of Cauliflower
- packed with vitamins B6, C, K, as well as the minerals folate, potassium, and manganese
- high in fiber, aiding in digestion and promotes a healthy gut
- contains antioxidants like glucosinolates and isothiocyanate, which reduce inflammation
- contributes to better heart health by lowering cholesterol levels and reducing blood pressure
- strengthens and boosts the immune system
- supports brain health due to the presence of choline
- linked to reduced risk of certain cancers
3. Hiding Zucchini/Yellow Squash
- Grate and add to marinara sauce.
- Grate and add to meat sauce, such as Bolognese.
- Zucchini Fries– Cut into 1/2″ sticks. Whisk two eggs and dip sticks in egg batter. Prepare a shallow dish with 1/2 cup bread crumbs, 2 tbsp. Parmesan cheese, and 1 tsp. salt. Coat egg-battered zucchini sticks with dry ingredients. Spray cooking spray on baking sheets and place zucchini sticks on sheets. Bake in oven on 375 degrees for 15 minutes. Flip and cook another 15 minutes or until crispy.
- Grate or puree and add to lasagna or baked ziti.
- Grate and add to frittatas or scrambled eggs.
Health Benefits of Zucchini
- rich in vitamins A and C
- contains the minerals potassium and manganese
- high in fiber, aiding in digestion
- contains antioxidants such as lutein and zeaxanthin, supporting eye health
- high water content, aiding in hydration
- potassium content supports cardiovascular (heart) health
Health Benefits of Yellow Squash
- rich in vitamins A, B6, and C, boosting immune function and energy metabolism
- contains the minerals magnesium, manganese, and potassium
- high fiber, aiding in digestion and preventing constipation
- contains antioxidants that protect the body from oxidative stress
- high water content, aiding in hydration
- potassium content supports cardiovascular (heart) health
4. Hiding Sweet Potato
- Mix mashed sweet potatoes with regular mashed potatoes.
- Mix pureed sweet potatoes into macaroni and cheese.
- Blend and add to tomato sauce or chili.
- Grate or puree and mix into meatball or meatloaf mixtures.
- Peel and cut sweet potatoes into sticks resembling French fries (approximately 1/4″ thick). Toss with olive oil, salt, pepper, garlic powder. Spread on baking sheets. Bake in oven on 400 degrees for 15 minutes, then flip and cook another 10 minutes.
Health Benefits of Sweet Potato
- rich in vitamins A (from beta-carotene), B6, and C
- contains the minerals potassium and manganese
- high in fiber, aiding in digestion
- boosts immune system due to high vitamin C content
- improves gut health, aiding in a healthy digestive system
- presence of beta-carotene converts to vitamin A, promoting healthy vision
5. Hiding Butternut Squash
- Mix pureed butternut squash into macaroni and cheese.
- Blend and add to soups or stews for a creamy texture.
- Peel and remove seeds. Use grater to integrate into a meatball mixture or burger patties.
- Blend and add to tomato and/or Alfredo sauces.
Health Benefits of Butternut Squash
- rich in vitamins A, B6, C, and E
- contains minerals such as folate, magnesium, and potassium
- high in fiber, aiding in digestion
- contains antioxidants such as beta-carotene, which protect cells from oxidative damage, reduces inflammation, and promotes healthy vision
- boosts immune system due to high levels of vitamin C and beta-carotene
- bone health improves and collagen forms due to presence of manganese and vitamin C
By making delicious and nutricious meals a consistent part of their daily diets, we will help our children build a foundation of health and well-being that will last a lifetime.
