Six Recipes To Get Your Child To Eat Vegetables
Vegetables and legumes are great sources of nutrients for both adults and children. But as we well know, for many children they don’t taste good. However, with a little creativity, you can prepare delicious meals to get your child to eat vegetables.
We’ve all been small at times. Maybe we hated some vegetables ourselves that our parents put us to eat. The recipes we share in this article will make your child fall in love with vegetables.
Delicious recipes to get your child to eat vegetables
The best way to get kids to enjoy eating vegetables is to skillfully hide them in food. After all, no child refuses pizza or burgers, for example. Another option is to include them in juices and desserts, which children can then enjoy in the morning or as snacks.
Try some of the following recipes!
1. Lentil eggplant burgers
Ingredients
- 500 g of uncooked, peeled and chopped eggplant
- 500 g of uncooked lentils
- 4 tablespoons oatmeal
- 2 chopped onions
- 2 cloves of garlic
- 1 chopped celery stalk
- 3 tablespoons cornstarch
- 3 tablespoons wheat flour
- fresh, chopped parsley (to taste)
- pepper, oil and salt (to taste)
Manufacturing
- Soak the lenses in water for at least three hours. This is best done the day before cooking.
- Add soaked lentils to boiling water and allow to cook for at least 15 minutes.
- Strain well and save the broth for soups or cooking noodles.
- Sauté onions, eggplant, garlic and celery in oil for about 10 minutes on medium heat.
- Change the lenses with a fork or food processor. Add the vegetables from the pan.
- Season with salt, pepper and chopped parsley. Add oats and cornstarch. Add the oil to a hot frying pan and then make steaks from this mixture between the burgers.
- Serve between burger rolls or with rice.
2. Beef-carrot-spinach burgers
Ingredients
- 500 g minced beef, mutton or pork (steaks can also be made from turkey or chicken mince)
- 250 g finely grated carrots
- 250 g of chopped spinach
- 1 chopped onion
- 2 chopped garlic cloves
- 1 teaspoon cheese cumin
- 2 tablespoons finely grated turmeric
- 3 tablespoons breadcrumbs
- salt and pepper (according to your taste)
Manufacturing
- Knead all the ingredients into a dough.
- If you want gluten-free burger steaks, leave out the breadcrumbs.
- Shape the steaks and fry them in a pan.
- Serve with burgers or with rice.
- You can replace the carrot with broccoli (just grate it finely and add it to the meat raw).
3. Pumpkin dip on bread
- 300 g of pumpkin
- 1 teaspoon fresh grated ginger
- 1 chopped garlic clove
- olive oil, salt and pepper (to taste)
- Roasted chian, flax or sesame seeds (optional)
Manufacturing
This dip is the perfect spread on children’s breads.
- Slice the pumpkin and bake the slices in the oven.
- Bake until soft.
- Take the pumpkin slices from the oven and remove the peel. You can toast the crusts a little more, add salt to them and serve as a snack.
- Put the pumpkin pulp, ginger and garlic in a blender or food processor.
- Stir and then add oil, salt and seeds of your choice. Let it be a moment.
4. Vegetable pizza with raw tomato sauce
Ingredients
- 2 ripe tomatoes
- 1 zucchini
- ½ red pepper
- 2 onions
- 2 cloves of garlic
- 1 tablespoon chopped capers
- 2 tablespoons pitted, sliced black olives
- 250 g of grated mozzarella cheese
- thyme or basil to taste (fresh or dried)
- salt and pepper (according to your taste)
- 400 g of wheat flour
- 2 dl warm water
- 5 tablespoons olive or corn oil
Manufacturing
- Preheat the oven to 180 degrees.
- In a bowl, mix together the flour, water and half the oil. Season with salt. You can add some herbs of your choice.
- When the mixture begins to be doughy, place it on a floured surface and knead for about five minutes.
- Shape the dough into a ball. Cover it with a cloth and let it stand for 10 minutes.
- Cut the stems out of the tomatoes and grate the tomatoes. This is how they change and the shell comes off at the same time.
- Add the rest of the oil to the tomatoes, chopped garlic, chopped capers, chopped herbs of your choice, salt and pepper.
- Chop the onions and peppers into rings. Cut off the ends of the zucchini and split the zucchini in half. Then slice them into a crescent shape.
- Use a rolling pin to shape the dough into a pizza base of a suitable size.
- Pour the tomato sauce and vegetables over the dough. Finally, add the cheese and olives.
- Bake for about 15 minutes.
You can use any cheese or omit the cheese altogether.
5. Beetroot-strawberry-orange juice
Ingredients
- 2 medium beets
- 10 strawberries
- 5 dl freshly squeezed orange juice
- honey or whole cane sugar to taste
- water to taste
Manufacturing
- Dice the beets and mix them in a blender or food processor with orange juice and strawberries.
- Add honey or whole cane sugar to your liking.
- You can also add water if the liquid is too thick or the orange juice is too acidic.
The juice should be drunk with the fruit flesh, but some children may not like the flesh of the juice. In this case, strain the juice or use the beets through the juicer.
6. Gluten-free brownies from black beans
Ingredients
- 375 g of black beans
- 3 tablespoons unsweetened cocoa powder
- 125 g of oatmeal or flour
- 60 g of whole cane sugar
- 2 tablespoons vanilla extract
- ½ teaspoon baking powder
- 125 g chocolate chips (optional)
Manufacturing
- Soak black beans in water the day before making brownies.
- Boil the beans until soft without salt.
- Preheat the oven to 180 degrees.
- Put all the ingredients except the chocolate chips in a blender or food processor. The mixture should be thick, uniform and lump-free.
- Pour the mixture into a square pan and add the chocolate tops.
- Bake in the oven for 15-18 minutes.
- Allow to cool for 10 minutes before serving.
- You can also add two ripe bananas or cooking bananas to the mixture instead of sugar.
Finally
A child is made to eat vegetables simply by offering him different options and modifying the menu a bit. What makes kids usually avoid vegetables is that we always serve them the same way. Creativity is what makes kids try new foods.
