It can be a struggle to get your kids to eat their vegetables. Consistently serving up plain steamed veggies and grown-up salads is not a strategy that usually works. However, it is possible to make homemade vegetable-based meals that your kids will gobble up without a fight. Choose veggies that kids naturally enjoy, such as potatoes, beans, corn and broccoli, and serve them in ways that your kids might find fun and interactive.
Hummus Platter
Kids enjoy the nutty flavor of hummus, a dip made from mashed chickpeas, sesame paste, lemon juice and olive oil. Allow your child to build his own meal by offering a small dish of hummus along with toasted whole wheat pita bread, crumbled feta cheese, sliced tomatoes and cucumbers and sliced black olives. The hummus is a source of protein and fiber, while the cheese offers some calcium. The dip, tomatoes and cucumbers all count towards the recommended 2 to 3 cups of vegetables per day.
Stuffed Baked Potatoes
Plain baked potatoes can be boring, but offer an array of toppings for stuffing to make a fun meal. Along with shredded low-fat cheese and plain, nonfat yogurt, provide vegetable toppings, such as chopped, steamed broccoli, salsa and caramelized onions. Your child will enjoy building his meal, and may be more likely to eat it as a result.
Corn Chowder
A corn chowder is a tasty way to incorporate a number of vegetables into a kid-friendly meal. To prepare the soup, sauté chopped onion and garlic in olive oil and add chopped red bell pepper and carrots. Cook the vegetables until slightly soft and add 2 cups of low-sodium vegetable broth, 1 1/2 cups nonfat milk, 1 tsp. dried thyme, 1 chopped, peeled russet potato and 2 cups of frozen or fresh corn. Simmer for about 15 to 20 minutes and then add 1 cup of mashed white beans for body and extra servings of vegetables. Cook an additional five minutes, to make sure it is completely warmed through and serve with crusty whole-wheat bread for a satisfying meal.
Quesadillas
Quesadillas, with their crispy outer shell and melty innards, are a favorite with kids. You can incorporate multiple vegetables into a quesadilla. Sandwich mashed black or pinto beans along with shredded carrot and zucchini and low-fat cheddar cheese between two whole wheat tortillas. Serve with mild salsa and guacamole made by mashing a large avocado with 1 tsp. minced garlic, sea salt and lime juice. Using whole wheat tortillas ups the nutrition content, while low-fat cheese keeps the saturated fat content under control.
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