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picked it or helped to prepare it. As much of a challenge it can be to haul your kids to the store or the farmer’s market, it’s a critical part of their connection to what you’re feeding them.
When my daughter was 1, I’d sit her in the front of the cart and hand her di erent fruit and veggies and recite the name so she could repeat it, hold it, smell it. By the age of 3, I would hand her a bag and ask her to pick a few of her favorite fruits and when we got home, I’d be sure to have her help wash it and we’d immediately cut it up so she could try it. at’s blooming pride on display. It seems so simple but there’s something about perception and the e ort she took in picking just the right ones and if she did it, well of course she was going to try it. Recently, I made purple sweet potato gnocchi with a 2-year old and the rst sentence I ever heard her put together on her own was uttered – ‘I made that’. Yes, she made that and boy was she proud of it. And yes, she inhaled it, too. Now, that is empowering.
“You can’t imagine the shock on people’s faces when I tell them I put beets and sweet potatoes in baked goods. e great thing is veggies can substitute for fat and sugar
in a lot of cases.”
Belly-up to the kitchen bench
Give them a task: A child will be much more apt to try something if they’ve picked it or helped to prepare it. Let them take part in the process, whether it’s picking, washing the veggies, pushing the blender ‘on’ button or mixing them into a sauce.
Let them pick: As much of a challenge it can be to haul your kids to the store or the farmer’s market, it’s a critical part of
their connection to what you’re feeding them. ey don’t have much say in anything, but here, they can have some choice. Kids have a valid interest in being part of the shopping and cooking experience. Help feed their curiosity with small tasks.
Gear them up: Kids love ‘dress-up’ and little chefs love to assume the role. Give them an apron and maybe even a little chef ’s hat to get them excited about their role is a great strategy. Take lots of pictures. ese will make for great conversation with their future boyfriends and girlfriends.
Grow your own: I’ve never met a child who isn’t interested in digging in the dirt, so introducing them to gardening is a fantastic activity. ere’s something about seeing the fruit of your labor
www.edibleorangecounty.com
sprout that is like a miracle for kids, and they will be fascinated by the idea of growing their own food. Windowsill herbs are a cinch – and if I can grow them with no green thumb skills, you can too. Another life skill that will pay o in spades.
How to get more good
stu into their bellies.
1) Do it raw. Try to get as much produce onto their plates in
their raw state to really appreciate their pure avors. e good news here is kids love crunchy, with an al dente bite and it’s a big time saver because it’s one less thing to cook. Carrots, celery, cucumber, jicama, sugar snap peas and bell pepper are all great veg options. Some veggies get more palatable with a light steam, like broccoli and cauli ower.
2) Skinny-Dips. O ering a low-fat, high avor dunker for your veggies is the perfect way to get them to indulge. It’s also fun. Remember, kids love to be creative and taking a carrot stick to a spread is like dipping a paintbrush. Make- ahead dips like cuke and dill Greek yogurt, sundried tomato hummus and spinach pesto spread are great options that also pack a nutritious punch.
3) Get Saucy. One of the easiest ways to slip in a ton of veggies is into a versatile sauce that goes the distance. I combine fresh spinach, kale, zucchini, bell pepper, tomato, garlic and onion to make the base for my pizzas, pasta, bakes, soups and stews. You’ve got supercharged nutrition in there, but no chunks. Make extra and freeze them in ice cube trays for smaller servings.
4) Bake it, don’t break it. You can’t imagine the shock on people’s faces when I tell them I put beets and sweet potatoes in baked goods. e great thing is veggies can substitute for fat and sugar in a lot of cases. By exchanging fat for veggies, trading whole sugar for natural sugar-free alternatives and substituting white our with whole grains, you can transform baked good into functional foods.
5) Get your blender on. I can take coconut water or almond milk, throw in a couple of cups for fresh spinach, fresh blueberries and some high quality protein powder and a little ax seed and some crushed ice, I’ve got serious satiation in a glass in a minute at. We’re talking texture here again. It’s smooth, cool and goes down really easy.
6) Freeze frame. Popsicles are a great way to get veggies into a treat, because you can blend greens and avocado with fruit right in. You can also add nut butter, yogurt or coconut milk to make them creamy, dreamy and full of protein. is is a treat that feels like a cheat to them.
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