With sugary and fatty junk food having most of the commercials on television, children often skip an important food group for days on end; fruits and vegetables. Any parent will tell you it is hard to get a child to eat their vegetables. There is nothing stopping you from having the child sit there until they eat them. I recommend that as a last resort, but it is better to associate vegetables and fruits with something positive. Here are some ways to get your kids to eat more fruits and vegetables in their diets. All of them are easy, cheap, and yours to try:
1. Finger Foods- Kids love to eat with their fingers. Heck, while I write this I'm on the floor eating French fries and green pepper strips. Baby carrots, vegetables cut into strips and apple slices make handy snacks with no forks needed.
2. Make them the "grab" food- This is mostly for older kids who can go right into the fridge and grab something. Apples and carrots can be eaten right out of the fridge while dried fruits like raisins are ready in the cabinet. Put the junk food on a high shelf so it makes it a less convenient option. Applesauce with no sugar added or an orange makes a great addition to any lunch that moms can throw into a lunchbox with a sandwich.
3. Stir fry- It's amazing how much a tablespoon of peanut butter can mask the taste of any vegetable. Chopsticks make the meal fun and interesting for any age group. Stir frying is quick and easy. Just saute vegetables in a pan and add your favorite sauce. My favorite is peanut butter, garlic, soy sauce, ginger, and a hint of red pepper for spice. Most kids love Chinese food and this is the healthier and cheaper alternative. You could even fry up some chicken to go with it and it would still be better for you than General Tso's.
4. Soups- I can't think of anything easier to make than a soup. Even my husband can't mess it up. Throw vegetables, meat, and spices into water and allow them to boil. No need to get fancy. We all remember eating soup when we were sick and it brings back positive memories. It makes us all warm and comfortable inside. For an added bonus, add noodles that kids can slurp. It's very common to slurp noodles in Japan!
5. Banana ice cream- Ice cream in moderation is a good thing, but you can't have it for breakfast. That is unless it's made out of bananas. Just freeze a few bananas, peel them, and serve with fruit, whipped cream, or a hint of chocolate syrup (we won't tell your mother). Bananas provide lots of potassium and increase the amount of serotonin in the brain, making you happier. Looks like ice cream for breakfast can kids happy in two ways.
6. Mushroom pizzas- This one is up in the air and you'll have to try it for yourself. Portabella mushrooms have a meaty flavor but some kids can be put off by the texture. Just use the mushroom as the crust of a mini pizza. Coat the mushroom with a bit of olive oil, top with tomato sauce, cheese, and toppings, and put it in the oven until the cheese has melted.
7. Applesauce in brownies and cakes- My mother taught me this trick and I have used it ever since. When baking a cake or brownies with a mix, substitute the oil with applesauce. The goods come out more moist and healthier. After you've had a brownie made with applesauce, you'll never go back to oily ones. There's no better way to turn a fat into a fruit.
8. Smoothies- These aren't just for adults anymore. Blend yogurt, ice, and fruit to make your kids what they might end up calling a milkshake. It is fun making these with kids and they can pick whatever flavors they want to go into their smoothie. I love blueberries and banana because it makes a gray color. Best of all, you can make a whole pitcher and put it in the fridge for the next few days. Don't plan on using it for awhile? It freezes and defrosts just as easy.
1. Finger Foods- Kids love to eat with their fingers. Heck, while I write this I'm on the floor eating French fries and green pepper strips. Baby carrots, vegetables cut into strips and apple slices make handy snacks with no forks needed.
2. Make them the "grab" food- This is mostly for older kids who can go right into the fridge and grab something. Apples and carrots can be eaten right out of the fridge while dried fruits like raisins are ready in the cabinet. Put the junk food on a high shelf so it makes it a less convenient option. Applesauce with no sugar added or an orange makes a great addition to any lunch that moms can throw into a lunchbox with a sandwich.
3. Stir fry- It's amazing how much a tablespoon of peanut butter can mask the taste of any vegetable. Chopsticks make the meal fun and interesting for any age group. Stir frying is quick and easy. Just saute vegetables in a pan and add your favorite sauce. My favorite is peanut butter, garlic, soy sauce, ginger, and a hint of red pepper for spice. Most kids love Chinese food and this is the healthier and cheaper alternative. You could even fry up some chicken to go with it and it would still be better for you than General Tso's.
4. Soups- I can't think of anything easier to make than a soup. Even my husband can't mess it up. Throw vegetables, meat, and spices into water and allow them to boil. No need to get fancy. We all remember eating soup when we were sick and it brings back positive memories. It makes us all warm and comfortable inside. For an added bonus, add noodles that kids can slurp. It's very common to slurp noodles in Japan!
5. Banana ice cream- Ice cream in moderation is a good thing, but you can't have it for breakfast. That is unless it's made out of bananas. Just freeze a few bananas, peel them, and serve with fruit, whipped cream, or a hint of chocolate syrup (we won't tell your mother). Bananas provide lots of potassium and increase the amount of serotonin in the brain, making you happier. Looks like ice cream for breakfast can kids happy in two ways.
6. Mushroom pizzas- This one is up in the air and you'll have to try it for yourself. Portabella mushrooms have a meaty flavor but some kids can be put off by the texture. Just use the mushroom as the crust of a mini pizza. Coat the mushroom with a bit of olive oil, top with tomato sauce, cheese, and toppings, and put it in the oven until the cheese has melted.
7. Applesauce in brownies and cakes- My mother taught me this trick and I have used it ever since. When baking a cake or brownies with a mix, substitute the oil with applesauce. The goods come out more moist and healthier. After you've had a brownie made with applesauce, you'll never go back to oily ones. There's no better way to turn a fat into a fruit.
8. Smoothies- These aren't just for adults anymore. Blend yogurt, ice, and fruit to make your kids what they might end up calling a milkshake. It is fun making these with kids and they can pick whatever flavors they want to go into their smoothie. I love blueberries and banana because it makes a gray color. Best of all, you can make a whole pitcher and put it in the fridge for the next few days. Don't plan on using it for awhile? It freezes and defrosts just as easy.