Eat More Veggies

Nowadays every parent thought of a healthy child at there home. A child who can eat everything without any “nakhraa” especially when it comes to vegetables, means All Green Veggies.

But, it generally doesn’t happen nowadays. Kids are too smart and too choosy about the meals, snacks when it comes to the taste. It becomes a task for the parents to add vegetables into their daily meals at least 2 times a day. Best dietitian in Delhi always says to all the parents to add green salads before their meal, and make it more colourfull, tangy in taste. Add some Cucumber, Onion, Tomato, add chaat masala, lemon juice, make it tasty.  On the other hand, make a green vegetable in such a way that the kid should relish it and finish it too.

Before giving or making green vegetables always speak to your kids and tell them about how u can make the green vegetable more interesting by adding their ideas to make it tempting. Also, the best ways are by telling the benefits of eating vegetables, all the vitamins & minerals present in these veggies and what it does to our body.

There are many ideas and tips which make your kids to eat more veggies:

  1. Make there favorite green vegetable on Monday, like lady finger, Green pea potato cabbage vegetables. Add different spices, salt, and give some Tangy Tadka by adding lemon, chaat masala or dry mango powder.
  2. Ask your kids what they wanted to have in the next coming days, involve them in buying their favorite vegetable. Now ask them how to cook and what else you like to add in this vegetable. Tell them the different dishes makes out of spinach like – spinach besan or oats cheela, spinach parantha or green parantha, green (spinach) poori.
  3. Try out vegetarian food as a meal instead of meat and processed meals.
  4. Kids usually like rice a lot, make a green vegetable and other vegetable mix biryani or pulao and include cucumber raita (curd) along.
  5. Make a stuffed parantha by adding grated cauliflower and onion stalks, with some coriander leaves or radish and its leaves stuff parantha.
  6. Squash, bottle gourd are Big “no-no” for all kids, make these vegetables into interesting dishes like grated ghiya (bottle gourd) cheela, parantha, or make fried balls by adding gram flour and serve them as a snack.

These Simple steps surely helpful to all the parents and may help or solve the issue of not eat more veggies. Kids too will enjoy these different varieties of green veggies dishes and eat them with their favorite sauce or chutney without any “Nakhraa”

As per best online dietitian fresh vegetables provide goodness and variety adds excitement to your meals. Here are some sources of vitamins and minerals present in greens.

Vitamins & Minerals Vegetables Rich sources
Vit -A, calcium Green leafy Kale, spinach, turnip greens, lettuce, mustard greens
Vit – K, calcium Green leafy vegetables Kale, spinach, beets green, swiss chard, turnip greens, dandelion, celery
Vit – E, calcium, Greens & other veggies Spinach, Turnip greens, Swiss chard, mustard greens, broccoli, Pumpkin, Asparagus, bell peppers
Vit- B group & calcium Green leafy & veggies Spinach, Drum sticks & leaves, Collard, Broccoli, cauliflower, beets, turnip greens, asparagus, lettuce, spinach, cabbage,
Calcium, Phosphorus,

Sodium, Iron, Zinc,

Copper

Green leafy & veggies Kale, Turnip greens, collards, cabbage, mustard, okra, broccoli, green beans, beet green, spring onion, fennel, squash

 

Some interesting Recipes for kids with Green Veggies :

1. Spinach Oats and Gram flour rolls with cheese

Ingredients:

  • Take Spinach paste, as required to make the batter.
  • Take 6 tablespoon oats powder and 12 tablespoon gram flour.
  • Add all, add water, salt, and spices, chat masala, to make a dosa batter.
  • Heat TAWA/Flat PAN, spread the batter (can apply ghee on tawa for greasing), apply ghee on both the sides, flip it, cook from both the sides till golden, fill inside with grated cheese, add corn, bell peppers, onion, and roll it.
  • Serve with sauce and Juice.

2. Grated Cucumber Cheela

Ingredients:

  • Take cucumber, grate it, as required to make the batter.
  • Take 6 tablespoon oats powder and 12 tablespoon gram flour.
  • Add all, salt and spices, chat masala, add corn, bell peppers, onion to make a dosa batter
  • Heat TAWA/Flat PAN spread the batter (can apply ghee on tawa for greasing), apply ghee on both the sides, flip it, cook from both the sides till golden.
  • Serve with sauce and Juice.

3. Grated Ghiya Cheela

Ingredients:

  • Take ghiya, grate it, boil it once, as required to make the batter.
  • Take 6 tablespoon oats powder and 12 tablespoon gram flour.
  • Add all, salt and spices, chat masala, add corn, bell peppers, onion to make a dosa batter.
  • Heat TAWA/Flat PAN spread the batter (can apply ghee on tawa for greasing), apply ghee on both the sides, flip it, cook from both the sides till golden.
  • Serve with sauce and Juice.

4. Potato Green peas and cabbage Fried balls

Ingredients:

  • Take Potato boiled 2, 1 cup washed cabbage grate it, boiled peas and beans, add onion and green capsicum chopped. Mash all together.
  • Take 6 tablespoon oats powder and 6 tablespoon gram flour and 2 bread crumbs, add into veggies.
  • Add all, salt and spices, chat masala, add corn, bell peppers, onion to make fine balls.
  • Heat deep PAN adds Required amount of oil (seed oil) shallow fry the balls till golden or Airfryer all the balls, coat each ball with oil, set required temperature 180-200 degree. (air fryer take very less oil, fewer calories, and good for calories content. All age people, people on diet plans can also take 2 to 3 balls.

5. Grated cabbage, green lettuce, cucumber, zucchini salad with corn, bell peppers Sandwich.

  • Take 3 slice sandwich bread or any Wheat bread.
  • Place 1 cheese slice, place lettuce 1 leaf.
  • In 3 spoon hung curd, add grated cabbage, add chopped onion, capsicum, bell peppers, sliced or diced zucchini, cucumber, add oregano, salt, chaat masala.
  • Apply 3 to 4 spoon over bread, spread on bread.
  • Now grill the sandwich and serve with sauce.

These few Interesting recipes make your Kids eat more veggies in different style, they will love to eat them all variety of dishes and relish the taste of snacks.

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