 |
It’s probably one of the most difficult questions asked by millions of parents throughout the ages: Why won’t my kids eat their vegetables?
|
Finding creative ways to get your kids to eat more vegetables is an ongoing challenge. Experts say a child may need to be exposed to a certain food 10 to 15 times before they will actually eat it.
A recent study, done to determine why some children like vegetables and many do not, found that 6- and 7-year-olds who helped grow and/or prepare vegetables liked to eat them. It also found that even when moms prepared most of the meals, the kids tended to copy how dad ate. Obviously, it would help if Dad loved broccoli.
The most important thing parents can do is offer a variety of fruits and vegetables. In that way, the kids get a variety of nutrients when they finally decide to try them.
Making children a part of the whole growing, purchasing and preparation process can be a rewarding endeavor. Nothing tastes as good as a tomato or green bean that you’ve grown yourself. Container planting and small backyard gardens have become very popular again. Going to a farmers’ market and selecting the brightest, freshest produce can be a fun event. Family outings to a U-Pick-‘Em farm will encourage a bevy of berry recipes to try. Smoothies made with yogurt are refreshing as well as nutritious.
It’s well established that kids love to eat with their hands. Adults do also. The objective is to make finger food tasty and healthy at the same time. There are many ways to serve wholesome food this way…everything from kabobs to sushi. Use your culinary skills to make pizzas and pitas serve up more than the ordinary ingredients. Filling celery sticks with peanut butter or pimiento cheese is an old favorite kids love. Grape tomatoes are great for snacking, and eating a fresh artichoke can be a stellar mealtime event. Crunchy baby carrots and bright red or yellow pepper sticks and sugar snap peas are very appealing with a delicious dip. Hummus is a favorite and has fiber, protein and iron.
In Jessica Seinfeld’s book, Deceptively Delicious, she presents great, simple ideas to get kids to eat good food. She makes fruit and vegetable purees, a few at a time, and portions and freezes them for use in a variety of recipes. She also gives her kids age-appropriate jobs to do around mealtime, including setting and clearing the table and serving themselves. Serving themselves makes children feel independent and engaged. They feel that they’re choosing what to eat rather than being forced to eat what they’re served. They enjoy being part of mealtime.
You can check out her website for more ideas at deceptivelydelicious.com. Here are two of her most enjoyed recipes:
Jessica Seinfeld's
Macaroni and Cheese 2
| 11⁄2 cups whole-wheat elbow macaroni 1 cup nonfat (skim) milk 1⁄2 cup canned navy beans or chickpeas or white beans, rinsed, drained and pureed Nonstick cooking spray 11⁄2 cups shredded reduced-fat Cheddar cheese (about 8 ounces) 1⁄2 teaspoon salt 1⁄8 teaspoon garlic powder 1⁄8 teaspoon paprika 1⁄8 teaspoon pepper |
Bring a large pot of salted water to a boil, add the macaroni and cook according to package directions until al dente. Drain in a colander.
While the macaroni is cooking, combine the milk and the beans in a food processor and process until pureed.
Coat a large saucepan with cooking spray and set it over medium heat. Add the bean mixture to the pan and cook, stirring until smooth, 1 to 2 minutes. Add the cheese and cook until melted and creamy, 1 to 2 minutes longer. Stir in the salt, garlic powder, paprika and pepper. Stir in the macaroni and serve warm. Serves 8.
Macaroni and Cheese 1 is similar to the above, but the added vegetable
is either butternut squash or cauliflower. There are several delicious and
convenient vegetable purees available in the frozen food section at your
supermarket. They can be added to mashed potatoes and are great for
making quick, nourishing soups.
Jessica Seinfeld's
Green Eggs
| 2 teaspoons trans-fat-free,
soft, tub margarine spread 1 pound baby spinach, washed and drained 3 tablespoons low fat milk 4 large eggs 2 large egg whites Pinch of salt Nonstick cooking spray Turkey bacon (optional) |
Melt 1 teaspoon of the margarine in a large nonstick skillet over medium heat. Add the spinach, turn the heat to high, and cook, stirring often, until the spinach wilts. Then add the milk and cook to evaporate, 1 to 2 more minutes. Transfer to a food processor and puree; let cool a few minutes.
In a large bowl, whisk the eggs and egg whites with the puree and the salt.
Coat the same skillet with cooking spray and set
the pan over medium heat. Add the remaining teaspoon
margarine and heat until melted. Add the egg
mixture, reduce the heat to low and cook, stirring
occasionally 2 to 3 minutes. Serves 4.
Sweet
Potato Waffle
(from Parents Magazine)
| 8 ounce sweet
potato 1 tablespoon water Olive oil Salt and pepper |
Slice sweet potato into 12 ¼-inch-thick pieces using a waffle cutter. Place in a microwave-safe bowl with 1 tablespoon water and cover with waxed paper. Microwave on high for 2 ½ minutes.
Transfer potatoes to a baking sheet lined with parchment paper. Brush slices lightly with olive oil and sprinkle with salt and pepper. Bake at 450 degrees F, turning once, for 15 minutes or until tender and browned. This is a fun finger food.
Send us your comments and feedback: contactus@valleyparent.com.
