Indeed, kids are picky eaters, perhaps, your toughest critics.
Children think that red, orange, yellow, green, and violet colors add flavor to their artworks. But, how come they dislike the vegetables that have the colors they usually use in their drawings? There could be several reasons for that, like the taste, texture, visual appeal, or cooking method of the vegetables.
As a parent, it’s your responsibility to feed your children with foods that are rich in nutrients, and the best practical and inexpensive source for that is vegetables. Therefore, you must include a veggie dish in their daily meal to improve and boost their health. But the question is “how”? Worry no more because we’ll provide you 5 amazing dishes using 5 of the healthiest vegetables—from red to violet.
Red Beets
This vegetable has a ruby-red flesh that contains antioxidants called betalain that is proven to prevent or fight cancer. This anticancer agent starves and immobilizes the cancer cells from growing. Moreover, red beets are also high in fiber that’s good for proper digestion, and reduce potential chronic diseases like colon cancer.
Borscht Soup (Red Beet Soup) with Beef
Borscht is a Russian/Ukrainian traditional soup dish. It has a deep red color from the red beet pigments infused in the liquid. It uses rich bone stock that’s mixed with several vegetables like cabbage, onion, potatoes, herbs, and especially red beets. Vegetables like beets are a healthy choice to use in these dishes. It’s a hearty dish during the cold season or when your kid is sick. Topping it with stir-fried beef strips will complete the dish.
Corn
Almost everybody loves the taste of corn, from savory to sweet dishes. But, did you know that this vegetable contains a tremendous amount of nutrients in its kernels? This vegetable is composed of adequate fiber and carbohydrates and proven to have possessed low-quality-proteins.
Herbed Corn On The Cob
Corn on the cob is the perfect snack that your kids would love. It can be either grilled or steamed. Grilled corn on the cob gives a smoky aftertaste, and the steamed one retains its corny flavor. Brushing the corn with the herb-butter compound amplifies the overall flavor of the corn on the cob.
Carrots
This crunchy all-year-round vegetable is versatile because it’s highly nutritious and perfect for dishes. It’s a rich beta-carotene source, which is an antioxidant that protects the body from free radicals. This antioxidant is also proven to reduce the risk of cancer and heart diseases. In addition, it has an exceptional amount of vitamins A, B6, K1, biotin, and potassium.
Mixed-nuts Carrot Muffin
Kids love sweet treats, and using carrots as the primary ingredient is the perfect way to their tummies. If you have your own carrot muffin recipe, try to add grated carrots and substitute the fat-rich ingredients with healthier ones. Instead of using butter, you can use yogurt to keep the moisture and fluff. Adding some nuts like almonds, pecans, or macadamia would give an earthy and nutty depth of flavor.
Eggplant
Eggplant is a vegetable that’s jam-packed with flavors and nutrients. Significantly, eggplants contain a high amount of anthocyanins, a type of pigment on eggplant’s skin that makes it vibrant. Moreover, since it’s rich in fiber and low in calories, it’s a perfect dietary veggie to include in the meal, especially for kids who have weight issues.
Baked Eggplant Sticks
Baked eggplant sticks are a perfect addition to your kid’s lunch or snack menu. Its texture is like croquettes – crispy yet chewy in the middle. This is an easy-peasy recipe that can be done in just a matter of minutes, and you can also do this as a bonding activity with your kids.
All you need to do is prepare one bowl of seasoned flour, one bowl containing beaten eggs, and one bowl for the bread crumbs. Roll the sliced eggplant in the flour first and coat it with egg mixture so that the bread crumbs would stick to it. Importantly, instead of deep-frying, you can bake the eggplant sticks, a healthier way of cooking.
Collard Greens
Studies have shown that collard greens have the best calcium source among the varieties of green leafy vegetables. They reveal that eating more than one serving of collard greens per week reduces the risk of glaucoma. It also contains vitamins A, C, K, B6, thiamin, choline, niacin, and pantothenic acid.
Creamed Collard Greens
Creamed collard greens are a perfect appetizer to begin the meal or a side dish for heavy foods. The collard greens are blanched first in salted hot water for 3 minutes. After that, the veggie is transferred to an ice bath to stop the cooking process. When it’s already cooled down, the greens are squeezed to remove the moisture and then chopped. Ths dried greens are sauteed in butter, onion, garlic, salt, and pepper, with grated Pecorino Romano or mozzarella cheese.
Takeaway
In a nutshell, gone are the days when kids evaded eating vegetables because new recipes have been invented just for them. And as a parent, keep an eye on the foods that your kids are eating and be wise on the foods you buy. Ensure that every ingredient you have in your kitchen contributes to your kid’s integral well-being, especially their age is the crucial stage of growth and development.