According to the Pinggang Pinoy Food Guide recommended Department of Science and Technology’s Food and Research Institute, a healthy diet consists of glow foods, or fruits and vegetables, that equal the amount of go foods, or carbohydrates, on your child’s plate. Glow foods are responsible for providing your kids with lots of vitamins and nutrients, and while some kids are (thankfully) big fans of fruits and vegetable, we understand that others might have some hesitations when it comes to eating their green leafy veggies.
But fret not – there are quite a few ways you can add vegetables to your children’s diets! Aside from having positive conversations about food (for example, talking about how dishes are made), one of the best ways to help your kids eat more vegetables is by letting them try unfamiliar food (in this case, the veggies) in smaller portions, or by combining them with food that your kids already love. That’s why we’ve put together a helpful list of gulay ulam ideas that will get your child excited about having vegetables for lunch and dinner!
Here Are Gulay Ulam Ideas To Get Your Kids To Eat More Vegetables:
1 Ginisang Sitaw at Kalabasa Recipe
Looking for a quick and easy vegetable recipe for your kids? This ginisang sitaw and kalabasa recipe could not get any easier. Aside from being able to buy chopped kalabasa or squash at your local supermarket, this whole dish comes together in just a few minutes.
One of the best things about it (aside from it being literally made with veggies) is that it pairs well with your child's favorite fried food! Whether you're having fried chicken, porkchop, or even roasted or grilled meats, this easy sauteed sitaw and kalabasa recipe is the perfect way to add more vegetables to your dining table.
Get this ginisang sitaw at kalabasa recipe on Yummy.ph.
2 Ginisang Gulay at Tokwa
Vegetable stir-fries are one of the easiest dishes to put together — not only because the ingredients are cut up into smaller pieces that cook faster, but also because they're very, very versatile. This Ginisang Gulay at Tokwa Recipe uses baby corn, tofu, and sitaw, but you can easily replace any of these with your child's favorite veggies: carrots, cabbage, and broccoli are great substitutions
Get this ginisang gulay at tokwa recipe on Yummy.ph.
3 Ginataang Kalabasa with Pork Luncheon Meat
One way to get your kids excited about eating vegetables is by adding their favorite food to unfamiliar dishes! For example, if your kids love SPAM, then you should try this ginataang kalabasa with pork luncheon meat recipe. Since pork luncheon meat tends to be salty, you can add less salt when you're cooking. This dish makes a great go-to ulam for when you want to indulge your children while still making sure they get the recommended amount of glow food in their diet.
Get this ginataang kalabasa with pork luncheon meat recipe on Yummy.ph.
4 Ginataang Hipon, Sitaw at Kalabasa
Do your kids love seafood? This ginataang hipon, sitaw, at kalabasa is a creamy and delicious recipe that will satisfy your children's seafood craving while making sure they get their fill of vegetables, too. The gata or coconut milk marries the flavors of the shrimp and vegetables well, and you'll want to make lots of rice because your kids will surely be asking for second servings.
Get this recipe on ginataang hipon, sitaw, at kalabasa recipe on Yummy.ph.
5 Baked Malunggay Omelet Wrap
You don't have to be an omelet master to make this pretty baked malunggay omelet wrap; all you need is a few minutes and an oven! Regardless of whether you bake it or simply cook this malunggay omelet in a pan, it's a quick way to add lots of nutrients to your child's breakfast.
Get this baked malunggay omelet wrap recipe on Yummy.ph.
6 Mini Fiesta Frittatas
We love a great make-ahead recipe, which is exactly what these mini fiesta frittatas are. You can make a big batch of these, freeze them, and then just pop them in the microwave to reheat them for your kids' breakfast or snacks. This recipe uses zucchini, broccoli and red bell peppers, but you can definitely switch these out for cucumbers, carrots, cauliflowers, or even potatoes if that's what you have in the pantry or if that's what your children prefer!
Get this mini fiesta frittatas recipe on Yummy.ph.
7 Adobong Sitaw with Chicken
Who doesn't love adobo? Even picky eaters can fall in love with this adobong sitaw with chicken recipe as it's meaty, savory, and garlicky. And because we used chicken instead of pork, it also cooks relatively faster than the usual pork adobo — it's a win-win for the parents who'll be cooking and the young ones who'll be enjoying this dish.
Get this adobong sitaw with chicken recipe on Yummy.ph.
8 Monggo with Garlic Longganisa
Monggo or mung beans are not only rich in nutrients; they're also rich in proteins, which are essential for your children's growth. Ginisang monggo by itself is already a deliciously savory dish, but pair it with garlic longganisa and you'll have an ulam that your child will be excited for every time.
Get this monggo with garlic longganisa recipe on Yummy.ph.
9 Lumpiang Gulay
This lumpiang gulay recipe can be served as a viand or as a snack, but either way, it's a really fun way to eat vegetables. The wrappers get super cruncy, and then you get to the soft, impeccably seasoned veggies inside! If your kids aren't too keen on eating lumpia that only has vegetables, you can always adjust the filling to include ground chicken or pork and mince the veggies so they're less noticeable.
Get this lumpiang gulay recipe on Yummy.ph.
10 Okoy with Kalabasa Recipe
Okoy is a beloved Filipino snack that's made by frying tiny shrimp and vegetables together in a batter. It's crunchy, savory, and quite filling; it's easy to make, too! These fried fritters make the kalabasa crunchy on the ourtside and soft and sweet on the inside — it will be hard even for picky eaters to just have one!
Get this okoy with kalabasa recipe on Yummy.ph.
Want to get more tips on getting your kids to eat more vegetables? This mom shares how she got her kids to fall in love with veggies.
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