Celery's mild flavor and crunch appeals to many kids. Plain celery can be boring and rather bland, however. Adding healthy spreads or including it as part of a snack salad may make your child more willing to eat this vegetable.
Significance
Celery is not a nutritional zero. It is a source of fiber, folate, potassium, vitamin K, calcium, vitamin A and vitamin C. The USDA recommends young children, under age 8, consume between 1 and 2 cups of vegetables daily, while older kids and teens need between 2 and 3 cups daily. One 11 to 12-inch stalk counts as a 1/2 cup serving.
Ants on a Log
The classic celery snack, ants on a log, is fun for kids to make. Use natural peanut butter that does not contain added sugars or hydrogenated oils. Spread the peanut butter into a 4-inch stalk of celery. Top with a few raisins to represent the ants. In 2 tbsp. of peanut butter, your child gets 7 g of protein and heart-healthy unsaturated fats. Use ¼ cup of raisins in the snack to equal a ½ cup serving of fruit. If your child cannot eat peanut butter, try low-fat cream cheese or sunflower seed butter as an alternative.
Hummus and Feta
The dip known as hummus is a blend of healthy ingredients such as chickpeas, sesame seed paste, olive oil and lemon juice. Kids usually like the creamy texture of the dip and its nutty, tangy flavor. Spread hummus over celery sticks and top with a small amount of crumbled feta cheese. One ounce of feta cheese has 138 mg of calcium and 94 mg of phosphorus, both necessary for strong bones. Feta is also lower in fat than many other cheeses.
Apple and Celery Salad
Instead of plain celery sticks and apple wedges, offer your kids a fun salad. Chop a crisp red apple and a crisp green apple into ¼-inch sticks. Toss with 2 large celery sticks, also cut into ¼-inch thick strips. Toss the apples and celery with a dressing made with a ¼ tsp. Dijon mustard, 2 tbsp. olive oil and 1 tbsp. lemon juice. Add 1/3 cup chopped, roasted peanuts and a sprinkling of fresh parsley.
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