It’s dinner time. You display a beautiful array of vegetables on your child’s plate. And then it happens. She says “I’m done” without eating a single bite. Sound familiar?
If so, you aren’t alone. Fortunately, there’s simple ways to sneak more veggies into your child’s meals.
Packing in the Carrots
Carrots are loaded with beta carotene, which is great for your child’s skin and eyes. They’re also packed with insoluble fiber, keeping your child’s digestive track clean and healthy. So, how can you encourage your child to eat more? One word: red sauce.
Steam carrots for about 10 minutes and blend in a food processor with a few teaspoons of water. Then, dump a ½ cup into your favorite red sauce – and use in spaghetti or lasagna. Mission accomplished.
The Magic of Cauliflower
Strengthen your child’s immune system with a healthy dose of cauliflower. Steam the florets for about 10 minutes – and blend in the food processor with a few teaspoons of water.
Add ½ cup of the puree to your favorite mashed potato recipe or blend into homemade or boxed macaroni and cheese.
Sweet potatoes are rich in soluble fiber, which assists with stabilizing blood sugar levels. This vegetable is also high in beta carotene and antioxidants. Puree sweet potatoes by cutting into quarters and steaming for about 45 minutes.
Blend in your food processor and add ½ cup into your child’s favorite pancake recipe.
Spinach is high in folic acid, which keeps you child’s cells healthy. This vegetable is also rich in iron, magnesium and potassium, helping to regulate blood sugar and provide energy – which is important when you visit your favorite Portland indoor playground.
The easiest way to add spinach to your child’s diet, without getting into a power struggle – is blending the veggie into smoothies. Another trick is steaming spinach for up to 40 seconds, pureeing it – and adding ½ cup to your favorite brownie recipe. Or, you can add the puree to chocolate cupcakes for your kids birthday party.
Rich in potassium and beta carotene, pumpkin is excellent for your child’s heart, skin and eyes.
Add ¼ cup of canned pumpkin to your child’s morning oatmeal. Then top with brown sugar and dried fruit. You can also add pumpkin to your favorite muffin recipe, providing an extra boost of energy before visiting your favorite indoor play Portland park. Get your child involved in the baking for some Portland rainy day fun.
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fruits and vegetables into your child’s diet? Please share by leaving a comment below!