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Kid-Friendly Veggie Recipes

By |2024-05-10T08:37:01-04:00April 11th, 2018|Categories: Health A-Z, Pediatrics|Tags: , |

As most parents come to realize, getting your children to eat their vegetables can be an exhausting endeavor. Try as you might, your little ones just don’t want to sit at the dinner table and eat a piece of broccoli, but will scarf down any and all chicken nuggets in the vicinity. Instead of forcing vegetables on your children, here are a few ways to ease them into it and not make it such a traumatic experience for both of you.

  • Cut vegetables like carrots and zucchini into sticks, which kids are more apt to eat than whole pieces. You could also use fun shape cutters to increase their odds of enjoyment.
  • Dip it! Offer your kids a dip for their vegetables, such as a light ranch dressing, plain hummus or yogurt sauce.
  • Your children may prefer raw vegetables to steamed, or vice-versa. Try a couple of different cooking techniques to see which way they like them best.
  • Try a little psychology on them. Give your children a generous helping of vegetables on their plates, and when they balk at eating it, tell them they only have to eat a little bit, which is how much you wanted them to eat in the first place.

A little sprinkling of low-fat Parmesan cheese can go a long way.

Super Taters

4 medium potatoes, diced
2 cups cauliflower, sliced thin
1 cup white beans, rinsed
¾ cup skim milk
4 tablespoons Parmesan
½ teaspoon garlic powder

Place potatoes in medium-sized pan with enough water to cover them. Bring to a boil over medium-high and cook until the potatoes are almost tender, around 15 minutes.

Add the cauliflower and beans and cook for 5 more minutes until all are tender. Pour off excess water and place back on stove over low heat.

Mash with potato masher or hand blender and add enough milk to make mashed potatoes.

Season with garlic powder and parmesan cheese.

Nutritional Information
Calories: 197
Total Fat: 1g
Sodium: 87mg
Total Carbohydrates: 39g
Dietary Fiber: 5g
Sugars: 3g
Protein: 9g

Tomato Basil Alphabet Soup

1 30-ounce can Italian recipe diced tomatoes
1 16-ounce can no-salt-added tomato sauce
1 cup water
2 cups frozen mixed vegetables
1 cup alphabet macaroni
1 teaspoon granulated garlic
1 teaspoon oregano
Black pepper to taste
Olive oil to taste
Cheese to taste

In a medium saucepan, combine all ingredients, except oil and cheese. Bring to a boil. Cook 8 to 10 minutes or until vegetables and macaroni are tender, stirring frequently.

Serve hot with a sprinkle of olive oil and cheese over each portion.

Nutritional Information
Calories: 132
Total Fat: 1g
Sodium: 38mg
Total Carbohydrates: 26g
Dietary Fiber: 5g
Sugars: 3g
Protein: 9g

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