Getting Kids to Eat Their Vegetables

Eating plenty of veggies is important to a healthy diet. However, getting kids to eat vegetables is often difficult. Kids that are growing especially need to get the nutrition that are in vegetables and fruits, and even little toddlers need to get plenty of veggies in their diet. It can definitely be hard to get kids to eat their vegetables

There's always, at least, one kid that, no matter what you do, will NOT eat...

I have to tell you that I have three very distinct  (from each other) kids.

Kimberly, my oldest, LOVE salads. Greens, tomatoes... She is getting very a little picky these days, though. She is very skeptical to try new things! But still, I can say she is my best "healthy" eater.

Rebecca is very funny about food. She goes through "seasons". Sometimes she will eat everything, her veggies, salad, but then, something happen (I haven't figured out what - yet) and she won't eat anything! But she NEVER gives up her tomatoes! That she will eat as snack!!

Now Noah... This is another story... A sad one, I might add. I can't get this boy to eat anything! I've tried some different things, but he rathers starve than to eat veggies! It's funny and sad at the same time!

Last year, I went to a green smoothie class just to find out the solution to my problems - at least the "eat your vegetables" kind of problem!!

Green smoothies are greens  blended with fruits. It is actually very easy to cover up the flavor of the greens with the sweet fruits.

So needless to say I was more than happy when I got home and, enthusiasticlly, started making my green smothies every day, with the help of my wonderful not-anything green-eater son! I was quite shocked (the good shocked) when we finished our bright green smoothie and Noah drunk almost a quart just by himself!  He is the one the LOVES the smoothies the most!

So  that's the only way I can get Noah to "eat" greens! 

Does your kids like greens? How do you "make" them eat their veggies?

Green Smoothie Recipes


Base:

I use 40% greens and 60% fruit (adjust to taste)
Water (you can use rice milk, coconut milk or almond milk)
Ice
Banana or avocado (to make it creamy)
Agave (sweetener) to taste

For the greens I like kale, spinach and collard greens best, but you can use ANYTHING green; lettuce, arugula, beet tops, cabbage, radish greens, etc...

And I use whatever fruit I have at home. If you use berries the smoothie will be brownish red!!


Tropical Kale Smoothie


1 large ripe banana, peeled
10 kale leaves
1 cup pineapple, fresh
3 dates, pitted
1 cup mango, frozen
3 ice cubes
1 1/2 cup pure water

Pour the water and toss the banana, kale, pineapple, and dates into the blender. Blend. Then add the mango and ice. Blend again until smooth. Very Yummy! 1-2 servings

Melon Lettuce Smoothie


10 large leaves of romaine lettuce
2 cup ripe cantaloupe slices
1 cup strawberries
1/2 teaspoon agave (optional)
6 ice cubes

Add the cantaloupe, strawberries, lettuce, agave, ice into the blender in that order. Blend until completely smooth. Serves 1-2

Spinach Green Smoothie


1 large banana, ripe
1 cup mangoes, frozen
1/2 cup strawberries, frozen
5 oz spinach, fresh
1 1/2 cups pure water

Pour water in first. Then place the banana closest to the blade with the rest of the ingredients on top. Blend until smooth. Serves 1-2

Roasted Spring Vegetables {sort of like} Risotto

Ingredients


1 pound asparagus, cut into 2-inch lengths
2 cups whole baby carrots cut in lengthwise quarters
6 green onions, cut into 1-inch pieces
3 medium assorted peppers (yellow, red, green), cut into 1-inch strips
2 medium zucchini or yellow squash, cut into diagonal slices
1 cup halved fresh medium mushrooms
2 teaspoons chopped fresh rosemary leaves
3 1/2 cups  Vegetable Broth
1 tablespoon olive oil
1 1/3 cups uncooked Arborio rice
1/2 cup grated Parmesan cheese

Directions


1.Preheat oven to 425 degrees F. Spray 17x11-inch roasting pan with cooking spray.
2.Mix asparagus, carrots, onions, peppers, squash, mushrooms, rosemary and 1/4 cup broth in prepared pan.
3.Roast 20 minutes or until done, stirring once. Prepare risotto while the vegetables are roasting.
4.Heat oil in saucepot. Add rice. Cook and stir for 2 minutes Add 1/2 cup broth and cook until broth is absorbed. Add remaining broth, 1/2 cup at a time, stirring until all broth is absorbed before adding more. (Total cooking time: 25 minutes)
5.Add vegetables and cheese. Heat through. Serve immediately.

I made this last night and it was D.E.L.I.C.I.O.U.S! I used basmati brown rice instead of arborio rice and ommited the cheese. So it wasn't creamy (risotto like) at all. So if you want the traditional risotto texture, use arborio!

MeatLess Monday.

I am not a vegetarian, but when I heard about “Meat Less Monday,” I was intrigued. I had never thought about the environmental impact of raising livestock. Below are the facts to get us off to a good start.

A quick taste of Meatless Monday

WHAT IS MEATLESS MONDAY?

An international movement to help people reduce their meat consumption by 15% to improve personal health and the health of the planet. We are a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins Bloomberg School of Public Health.

WHY MEATLESS?

On average, Americans consume 8 ounces of meat per day – 45% more than the USDA recommends. Going meatless once a week can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help limit your carbon footprint and save precious resources like fresh water and fossil fuel.

WHY MONDAY?

Multiple studies have shown that periodic health prompts lead to positive behavior change. Monday is the beginning of the week, making it the perfect time to reevaluate our choices and set our intentions for the coming days. With a Meatless Monday, you have a scheduled, recurring reminder to start your week off on a nutritious note. And if this Monday passes you by, next week is another opportunity to focus on health!

Key Benefits of  Meatless Monday

** FOR YOUR HEALTH **

-REDUCE HEART DISEASE

Beans, peas, nuts and seeds contain little to no saturated fats. Reducing saturated fats can help keep your cholesterol low, and cut risk of cardiovascular disease.

-LIMIT CANCER RISK

Hundreds of studies suggest that diets high in fruits and vegetables can reduce cancer risk. Red meat consumption is associated with colon cancer.

-FIGHT DIABETES

Research suggests that plant-based diets– particularly those low in processed meat – can reduce your risk of type 2 diabetes.

-CURB OBESITY

People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A plant-based diet is a great source of fiber (absent in animal products). This makes you feel full with fewer calories, ie. lower calorie intake and less overeating.

-LIVE LONGER

Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.

-IMPROVE YOUR DIET

Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

** FOR YOUR WALLET **

-CUT WEEKLY BUDGET

Food prices continue to rise. Current increases are especially sharp in packaged items and meat, which require extra expenses like feed and transportation. Forgoing meat once a week is a great way to cut the weekly budget.

-CURB HEALTHCARE SPENDING

Treatment of chronic preventable diseases accounts for 70% of total U.S. healthcare spending. By reducing our risk for these conditions, we can curtail healthcare spending nationwide.

** FOR OUR PLANET **

-REDUCE CARBON FOOTPRINT

The UN estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that accelerate climate change.

-MINIMIZE WATER USAGE

The water needs of livestock are huge, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef.

-REDUCE FUEL DEPENDENCE

On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. (compared to 2.2 calories of fossil fuel for plant-based protein).

 

 

 

JOIN IN!

Visit meatlessmonday.com and then tell your friends, family, co-workers and community leaders how they can improve their health and the health of the planet by cutting meat one Monday at a time!

source: meatlessmonday.com