By FMT’s Lifestyle Desk
You’ve probably read plenty of articles lecturing you to let your kids fully experience vegetables without resorting to ‘sneaking’ them into things like muffins or smoothies. And that advice holds true: a recent study showed that, when veggies are presented in an artful and delicious way, kids chose them more often, and ate more of them (surprise!). It seems kids like to eat things that are healthy (and taste great) too.
But, let’s be honest, sometimes it’s just easier to sneak a few veggies in. Especially if we’re suffering from “Omigod, my kids have eaten nothing but kuih today” guilt. So, when times get tough, and veggies on the plate are adamantly pushed away, here are some stand-by methods for vegetable inclusion:
- ‘Zoodle’ me: Using a veggie peeler, make thin ‘zoodles’ from zucchini. First, cut off each end of the zucchini, then slice downward to create the zoodles. Throw them in a pan with olive oil and add your favorite spices, cooking for about three to five minutes. Add your favorite sauce, and voila, kid-friendly awesomeness!
- Noodle me: Try making ‘green’ noodles by blending up a couple of handfuls of baby spinach with a little bit of water, and then adding to cooked noodles. With a liberal dose of low-fat butter (or your oil of choice), and a sprinkle of salt, these weird, green noodles are a guaranteed hit.
- More noodle ideas: It somehow seems easier to smuggle in veggies if they are covered in a red sauce. Zucchini, squash, and sweet yellow peppers all might pass this kid test.
- Dip me: This one isn’t super sneaky, since the veggies for your choice of dip will be in plain view – however, it’s a method that deserves acknowledgement. And, bonus: if you use a veggie-based dip (like red pepper hummus, baba ganoush, or one of the other varieties of hummus that uses snap peas, edamame, or other beans), then you’ll be getting your kids to eat some extra fiber and nutrients.
- Bring out the blender: If all else fails, make smoothies for dessert. With either pineapple or banana as a sweetener, a helping of raw kale can easily be disguised. Try a banana, strawberry, and kale blend. Spinach works well, too.
- Cauliflower Couscous: Put some cauliflower in a food processor and pulse a few times until the texture is similar to rice or cous cous. Then heat up some oil or low-fat butter in a pan, and cook the pulsed cauliflower for 5 to 8 minutes on medium heat. That’s it!
As with everything kid-related, getting your munchkins to eat vegetables is something of a dance. We want to make sure that they get all they require for their health and development, but we must also balance this with their need for autonomy and choice. If we consistently provide healthy options for our children, and routinely promote healthy eating (while respecting their personal preferences), then our kids will learn healthy dietary habits too.
* Based on an article published in the world’s first meat-free lifestyle platform, www.KindMeal.my