Dip it! Dunk it! Eat it! Munch it!
Most kids go through eating phases (can 2 to 30 years old be a phase??) where they just do not want to eat veggies. Be it a taste issue, texture issue, or just newfound autonomy many kids say ‘no thanks’.
I think I am lucky. My girls are eaters. They will eat pretty much any vegetable or food I put in front of them.
I pay for it with my son. I am telling you, the boy is suspect of anything that is not a meatball or PB&J. His no-veggie preference has been around since he was eating finger foods. When I was feeding him baby food he was great, ate it all. Once we got to finger foods and self-feeding he capitalized on that freedom to express dislike on many foods. Once I even saw him segregate the green goldfish from the other rainbow goldfish on his highchair at about 15 months!
Here are a few of my tricks strategies for getting vegtables in the kids:
1) I sometimes serve dips and veggies while dinner is still cooking (and the kids are ravenous)and if I serve it on the counter in the kitchen it adds novelty of eating not at the table.
2) I always put the same vegetables on his plate as on our plates. If for no other reason, just so he sees them as a regular part of meals.
3) I will hide vegetables in food when I can/think of it/have time. Like: sweet potato “ice-cubes” (baked mashed sweet potato frozen in small snack size ziplock bags or ice cube trays) that I add to smoothies.
4) I will ask him to try one bite, I will give him incentive occasionally, I will inform him on why they are good for him, but I will not force.
Okay, here are five dips I make to get the kids into eating thier veggies:
Ranch Dip-
1 container of low fat sour cream or 2 cups low fat plain yogurt (Greek yogurt is perfect for this)
1 package of Ranch dip mix
Plunk in a bowl and mix. Done.
“Green dippy” Guacamole
3-4 ripe avocados
1 finely chopped seeded tomato
½ cup finely chopped red onion
½ cup chopped cilantro
Juice of one lime
Salt to taste
Place peeled and seeded avocados in a bowl and mash with a fork to keep it chunky then stir in all the other chopped ingredients. Important note: You can make this in a food processor (it will be much smoother) but do NOT process with the onions the onions will become too strong in flavor, fold onions in last with a spoon or fork.
Corn and Black Bean Salsa
You can add or omit according to what you have on hand.
3-4 fresh green chilies (these are mild but full of flavor)
4-6 ripe tomatoes
½ red onion chopped fine
½ cup chopped cilantro
1 can drained and rinsed black beans
1 can summer crisp sweet corn (or you can use frozen)
Juice of one lime
1 teaspoon ground cumin
Salt and pepper to taste
Option: add chunks of avacado, add 1-2 chopped jalepenos
Chop and drop into a bowl, add seasonings to taste.
Serve with chips or pita bread triangles.
Cheddar Cheese Dip
3 teaspoons butter
2-3 tablespoons flour
1 cup milk
3-4 cups shredded cheese (this can be any combination of cheeses you wish)
½ teaspoon dry mustard
½ teaspoon Worcestershire sauce
Salt and pepper to taste
Start by gently melting butter in a non-stick pot. Add flour to butter and gently cook till all flour is aborbed into the butter (about one minute) stiring with a wooden or silicone spoon (this makes a roux). Add the milk slowly while incorporating the roux (you can use a wisk if it is too lumpy). Bring the mixture to a low boil (it will thicken once it boils) and then add cheese. Mixture should be a stringy cheesy mass that pulls away from the sides some. If it is too loose you can add more cheese.
Options: stir in a couple tablespoons of cream cheese or parmesan cheese for a little different taste.
Serve with sliced vegatbles. Peppers, celery, carrots, sugar snap peas, broccoli , cauliflower or even sliced granny smith apples are great. You can par-boil or steam cauliflower, broccoli, even carrots if you prefer over raw.
Orange Juice Dip for Fruit
8 0z Cream Cheese
½ cup orange juice (if using fresh juice you can add 1 tblspoon of orange zest)
2 tablespoons honey
Blend in a food processor or with a wooden spoon (using softened cream cheese makes it easy) and serve with sliced fruits.
Do you have an easy and yummy dip that you can share with us?
Happy Crunching!
-Amanda