We all know that vegetables play an important role, not just in your child’s daily diet but in yours as well. And let's be honest: we don't eat enough of it. So if you're looking to change your ways slooowly and get the whole family to eat more, these 10 recipes are great starters. Your kids (and hubby) may even want seconds.
1. Veggie Sushi Vegetables: carrots, cucumbers
Your kids will have fun helping you make these finger-food sandwiches that are easy to eat.
Serves 4 to 6 Prep time 8 minutes, plus chilling time
What you'll need 4 slices pullman or tasty bread (sliced bread) 2 tablespoons cream cheese 1 carrot (around 100 grams), sliced into thin strips 1 cucumber (around 100 grams), sliced into thin strips
2. Chicken and Veggie Soup Vegetables: green beans, carrots, potatoes, squash
Chicken soup is a classic dish that's both easy to make and packed with nutrition.
Serves 4 Prep Time 10 minutes Cooking Time 50 minutes to 1 hour
What you'll need 3 chicken leg quarters 1 to 2 white onions, quartered 2 cloves garlic, peeled and smashed but left whole 6 cups water 1 to 2 teaspoons sea salt Freshly cracked black pepper, to taste 2 carrots (about 250 grams), peeled and cubed 2 medium potatoes (about 250 grams), peeled and cubed 1 (250-gram) squash, peeled and chopped 120 grams green beans, cut into roughly the same size as the carrot cubes
Packed with vitamin A, C, beta-carotene and dietary fiber, these zucchini sticks are perfect as appetizers or side dish.
Serves 4 What you'll need 2 large or 3 medium-sized zucchinis 1 cup panko bread crumbs 1 tablespoon Italian seasoning 1 teaspoon garlic powder 1 teaspoon onion powder 1/4 cup Parmesan cheese 1/2 teaspoon salt 1/4 teaspoon black pepper 2 eggs, beaten refined coconut oil, for brushing
4. Vegetable Bolognese Vegetables: eggplant, celery, carrots, mushrooms, red bell pepper, tomatoes
This pasta dish has no meat whatsoever, but expect requests for more helpings.
Serves 6 to 8 Prep Time 20 minutes Cooking Time 35 minutes
What you'll need 3 medium eggplants, sliced into small cubes, unpeeled (about 2 to 3 cups) 1/4 cup olive oil, plus more if needed 1/4 cup minced onions 1 stalk celery, minced (about 1/4 cup) 1 medium carrot, minced (about 3/4 cup) 1 small red bell pepper, cored and minced (about 1/4 cup) 250 grams fresh mushrooms (button, shiitake, or a combination), stems removed and caps mincedsalt and pepper, to taste 1/2 cup red wine (optional) 2 (800-gram) cans tomato purée or crushed tomatoes 1 cup water 1 cup fresh basil, sliced into thin strips 600 grams pasta (we used linguine), cooked according to package directions freshly grated parmesan cheese, to serve
5. Malunggay and Fish Lumpia Vegetables: malunggay leaves, carrots
Conceal malunggay leaves in a crispy lumpiang Shanghai wrapper, and the kids will never know.
Makes 12 Prep Time 15 minutes Cooking Time 15 minutes
What you'll need 1 (400-gram) piece boneless bangus, pan-fried and flaked 1 medium red onion, minced 5 cloves garlic, minced 1/4 cup minced carrots 1/2 cup malunggay leaves 1/8 cup chopped cilantro 1 large egg Salt and pepper, to taste 12 lumpia wrappers Vegetable oil, for frying
6. Baked Arroz a la Cubana Peppers Vegetables: bell peppers, green peas
A lot of kids (grown-ups) don't really care for green and red bell peppers, but they might change their mind when they get a taste of the filling.
Serves 6 Prep Time 20 minutes Cooking Time 40 minutes What you'll need 3 large red, yellow, or green bell peppers, halved lengthwise and seeded 1 tablespoon butter 3 cloves garlic, chopped 1/2 medium white onion, chopped 200 grams ground beef 1/2 cup tomato sauce 3 tablespoons soy sauce 2 ripe Cavendish bananas, diced 1/4 cup raisins 2 tablespoons frozen green peas 2 tablespoons fresh orange juice 2 cups cooked white rice, cooled salt and pepper, to taste 3 tablespoons Japanese breadcrumbs 3 tablespoons grated quick-melting cheese
One look at this cheesy lasagna, and no one, kid or adult, will ask you what's inside. But they're ready for a generous helping.
Serves 6 to 8 Prep Time 45 minutes Cooking Time 1 hour 20 minutes
For the Sausage-vegetable Tomato Sauce 1/4 cup olive oil 1 cup minced white onion 1/2 cup minced carrot 1/2 cup minced celery 500 grams raw pork sausage, casings removed and crumbled 1 (425-gram) can sliced button mushrooms, drained 2 medium eggplants, cubed 2 medium zucchinis, cubed 1 (225-gram) can diced tomatoes 1 (720-ml) bottle tomato purée 2 tablespoons tomato paste 1 cup vegetable or chicken stock, plus more if needed 1 1/2 teaspoons dried oregano 2 tablespoons chopped parsley salt and pepper, to taste
For the Béchamel Sauce 1/4 cup butter, cubed 1/2 cup all-purpose flour 4 cups milk, warmed 1/4 teaspoon salt 1/8 teaspoon ground nutmeg 1/8 teaspoon white pepper 12 sheets large lasagna noodles, cooked according to package directions 1 (200-gram) pack ricotta cheese (optional) 2 1/2 cups grated mozzarella cheese
Tomatoes and cheese are always the perfect pair. Add other vegetables, and you've got a filling and hearty comfort food.
Serves 4 Prep Time 30 minutes Cooking Time 30 minutes
1 tablespoon olive oil 1 tablespoon butter 1 cup diced white onions 1 cup diced carrots 1 cup diced celery 1 (225-gram) can diced or crushed tomatoes 4 cups chicken stock 1 (225-gram) can chickpeas (garbanzos), drained 1/2 cup green beans, sliced into 1/2-inch lengths 1 cup peeled and diced potatoes 1 teaspoon Italian seasoning 2 tablespoons chopped parsley salt and pepper, to taste 4 slices French bread or sourdough bread, toasted 4 slices mozzarella cheese 4 slices Gruyère cheese
10. Avocado and Beans Enchiladas Vegetables: avocados, beans
Technically, avocados aren't really vegetables but they're just as nutritious (or even more so). They offer nearly 20 vitamins and minerals including potassium, lutein and folate. They're also a good source of vitamin B, C and E.
Serves 5 to 6 Prep Time 30 minutes Baking Time approximately 20 minutes
What you'll need 2 avocados, ripe but still firm, flesh scooped out and diced 2 garlic cloves, finely chopped 1/4 cup cilantro (wansoy), chopped 1/4 cup lemon juice, about two lemons 1/2 teaspoon table salt 1/2 teaspoon cumin 8 to 10 pieces flour tortillas, medium size 1 can refried beans sour cream, to serve
For the topping 1 1/2 cups bottled salsa 1/3 cup water 1 cup chopped ripe tomatoes 1/2 teaspoon table salt 1 cup shredded cheese, Quickmelt or Mexican Blend