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V is for Vegetable Victory!

As posted in the SAS eNews 10/31/2012

Often the cozy picture portrayed in glossy magazines of family mealtimes is a world apart from the reality – especially when the “v word” is mentioned. Sometimes getting your child to eat their veggies can seem like the hardest kind of workout at bootcamp! We know that children are more likely to eat their veggies if they are offered them regularly from a very young age and if they form part of regular mealtimes. However, many children do go through the stage of turning their nose up at the offer of any vegetable despite having eaten them willingly as babies and toddlers. For those times when you need some inspiration to revitalize your family’s vegetable intake, here are some helpful ideas: Ask your child to be a ‘tester’ on a new recipe, X Factor style. Encourage them to give feedback on score cards at home. They’ll feel involved and independent – and you can sneak in their two portions of vegetables! If they won’t eat veg in their sandwiches, try it in savory muffins – beetroot and carrot work well. Don’t avoid ‘treats’ altogether or you run the risk of cakes becoming the ‘forbidden fruit’ – especially as other kids often have them for snacks. Instead, take control by making your own. Not only is this cheaper but you can get the kids involved too. One last tip: whatever the recipe says about sugar, take out 50g – no one will notice. “Subs” are all the rage – try them at home and get the kids involved in making their own. Provide the bread and a selection of veggie fillings and a protein. Increase their veggie intake through their sandwiches. Try cream cheese and thinly sliced cucumber or hummus with grated carrot or cheese with avocado spread. Give pizza a veggie makeover! Use grated carrot or zucchini in the homemade bread base, add extra veg such as grated onion, carrot, zucchini and red peppers in the tomato base sauce (this is what we do at school and the children love them!) and include some extra with the topping. This can also be used for pasta sauces. Add pulses and beans to dishes. They count as vegetables too! Kidney beans and chickpeas are good for adding to Mexican dishes and curries and lentils are fantastic in soups, casseroles and even in salads. Use vegetables on the side as a garnish, slices of tomato, sweet corn salsa, a sprinkle of grated carrot. It adds color and might be eaten! Don’t be frightened of trying veggies in desserts – think of celery, cherry tomatoes or carrot sticks with cheese and crackers, pumpkin pie, zucchini cake, carrot cake or beetroot muffins. They are all really delicious. Add extra veg to soups – see our recipe idea below We eat with our senses and when it comes to vegetables there’s no exception. Have a go using the “look, see, smell veggie Game” it may help to encourage your child to try something new. Use a chart to write about and draw the new fruits and vegetables you pick at the supermarket. Note it, describe how it looks, smells, feels, if it has any juice, and perhaps how it tastes too, it’s fun trying this with veggies you have never tried before. Think about amazing asparagus, peppy peppers, tangy mango or exciting edamame beans. Vary your veggies – variety is just as important as quantity. Phytochemicals are important compounds in vegetables and our body needs the full range to gain the health benefits. Since it is phytochemicals that give food its color, choosing a variety of different colored fruit and vegetables will ensure your child’s body receives maximum benefit. Get your child in the kitchen – Children are much more likely to try something when they have helped to make a meal. Let them help, and you might be amazed at what they are willing to then try at mealtime. Recommended book: take a look at Fiona Faulkner’s Book: 25 Foods Kids Hate…and How to Get Them Eating 24. She has been nicknamed the ‘Harry Potter of vegetables’ and has some great recipe ideas. And lastly – ensure your child sees you eating vegetables regularly and certainly at mealtimes when you eat together. You are your child’s greatest role model – use it to your advantage. Recipe idea: ORANGE SOUPServes approx 6 RECIPE PREP TIME: Approx 5 minutes               RECIPE COOK TIME: 30 minutes INGREDIENTS 100 g split yellow peas, soaked overnight (simply place in a bowl, cover with cold water and leave) or red lentils 2 tbsp olive oil 1 onion, diced 1 garlic clove, crushed 1 tsp ground cumin / curry powder 1 large sweet potato, peeled and roughly chopped 2 large carrots, roughly chopped (or use one small butternut squash, peeled and chopped) 1000ml hot vegetable stock METHOD: 1. Drain the split peas and rinse them through with cold water. Set aside. 2. In a large saucepan, heat the oil. Sauté the onion, garlic and cumin for a couple of minutes. Add the potato, carrots, split peas and stock. Simmer for about 30 minutes, stirring occasionally. 3. Transfer to a blender and blitz until smooth. Taste and add any seasoning you want to. Loosen slightly with a bit of extra stock if needed. NOTESLeave the spice altogether for very young ones – or cut it back to half a teaspoon.   Hope you enjoy making this soup! Regards, Richard Hogan