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6 Easy Ways to Sneak Veggies Into Meals
6 Easy Ways to Sneak Veggies Into Meals
We’ve probably read plenty of articles that tell us that we should let kids fully experience the great taste of the vegetable they are eating without resorting to “sneaking” vegetables into things like muffins or smoothies. And that advice still holds true: a recent study showed that (surprise), when veggies are presented in an artful and delicious way, kids chose them more often, and ate more of them. It seems kids like to eat things that taste good, too.
But, let’s be honest, sometimes it’s just easier to sneak a few veggies in. Especially if we are suffering from the “Omigod, my kids have eaten nothing but pancakes today” guilt (cough). So, when times get tough, and veggies on the plate are scarce, here are some stand-by methods for veggie insertion:
1. Zoodle Me: Using a veggie spiraler or julienne peeler, make thin “zoodles” from zucchini. First, cut off each end of the zucchini, then slice downward to create the zoodles. Throw in a pan with either olive oil or butter (mmm, butter) and add your favorite spices, cooking for about three to five minutes. Add your favorite sauce, and voila, kid-friendly awesomeness!
2. 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 butter (or your oil of choice), and a sprinkle of salt, these green noodles are a hit. You can also try cooked and then blended butternut squash for a variation of “orange” noodles.
3. 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, as they do in my house.
4. 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 use snap peas, edamame, or other beans), then you’ll be getting your kids to eat some extra fiber and nutrients.
5. Break 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 also works well, too. (Here’s a fail-proof guide to green smoothies.)
6. Cauliflower Cous cous: 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 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 kids to eat vegetables is something of a dance. We want to make sure that they get all that they need for healthy and growth, but we must also balance their need for autonomy and choice. If we consistently provide healthy options for our children, and consistently model healthy eating while still respecting their personal preferences, then our kids will learn healthy habits, too.
And of course, you can always bring your kids to enjoy delicious meat-free meals filled with fresh juicy vegetables at top restaurants and cafes on http://KindMeal.my. With great food and nice ambiance, they surely wouldn't complain! =)
Source: http://bit.ly/1IrutQB
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