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For Busy People: Simple Hidden Vegetable Recipes For Kids

For Busy People: Simple Hidden Vegetable Recipes For Kids

Everyone needs fruit and vegetables as part of an ongoing balanced diet, and kids are certainly no exception. The trouble is, children can be notoriously picky eaters and sometimes spurn the nutritious meals you set before them. You don’t want to fall back on junk food or cut out the veggies entirely, but at the same time it’s important to make sure that they enjoy their food. The solution? Sneak in more vegetables using the simple tips and tricks below!

1. Sneaky Spaghetti

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    Photo Credit: Joshued/Pixabay

    Most kids love pasta, so why not take the opportunity to squeeze a few vegetables into a basic sauce? Cook 2 onions and 4 cloves of garlic in olive oil until they are soft. Add in 1 can of whole tomatoes, a pinch of oregano and a few finely-chopped carrots, zucchini and bell pepper. Season with salt and pepper, stirring in a couple of handfuls of spinach toward the end before serving with wholewheat spaghetti.

    Health benefits: Carrots and bell peppers are high in Vitamin A, which is essential for healthy vision.

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    2. Make A Kale Smoothie

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      Photo Credit: NGi/Pixabay

      Kids will love the bright green colour of this super-healthy smoothie. It’s so simple that they can help in the making process too!
      Blend together 1/2 coconut milk, 1 ripe banana, 2 cups chopped pineapple, and 2 cups chopped kale in a blender until smooth. Additional water can be included to ensure a smooth consistency.

      Health benefits: Kale is high in iron, which is essential for healthy blood cell development.

      3. Potato Gratin With A Broccoli Twist

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      broccoli-498600_1280

        Photo Credit: ImageParty/Pixabay

        Spread 1 large broccoli and 1 large cauliflower, cut into florets, on a baking dish. Combine 1/2 cup milk, 1/4 cream, 1/2 teaspoon of nutmeg, 2 cups Gruyere cheese and 3/4 cup Emmentaler cheese and cook over a medium heat until the mixture reaches a smooth, thick texture. Pour this over the cauliflower and broccoli. Lightly sprinkle with Parmesan before baking at 350°C for 40-50 minutes.

        Health benefits: Broccoli contains Vitamin C, essential for a heathy immune system. Cauliflower is a healthy, low-fat, low-carbohydrate alternative to rice and potatoes.

        4. Roasted Butternut Squash Salad

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          Photo Credit: catherineford/Pixabay

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          Butternut squash has a sweet flavour and soft texture, which often appeals to children. Make it the basis for a salad with this simple recipe. Slice 1 large butternut squash, a few red onions and a couple of peaches. Drizzle with olive oil, and roast at 350°C for 15-20 minutes. Arrange the squash on a plate before garnishing it with feta cheese and the remaining roasted components. Add a few fresh salad leaves for additional flavour.

          Health benefits: Butternut squash is high in fiber, essential for healthy bowel functioning.

          5. If In Doubt, Soup It!

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            Photo Credit: Catkin/Pixabay

            Soften 1/2 cup celery, 1/2 cup onions and 3 cloves of garlic in 1 tablespoon olive oil over a medium heat for 5 minutes, stirring. Stir in 1 can of tomatoes, 2 cups of vegetable broth, pepper, salt, and a pinch of sugar. Simmer for 10 minutes. Finally, take the pan off the stove and add 2 cups of cheddar cheese, 1 tablespoon of butter, and 1/4 cup evaporated milk.

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            Health benefits: This soup contains high amounts of lycopene, an antioxidant which can improve the skin’s ability to handle UV rays. This may, in turn, reduce skin damage and the risk of premature ageing.

            6. Get Dipping

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              Photo Credit: bhuman34/Pixabay

              Take 1 cup of soft cream cheese and stir in a dash of salt, a pinch of red pepper, 1 teaspoon of garlic, 1 cup spinach, 2 cups artichoke hearts, 1/2 cup plain yogurt, 1/2 cup grated Parmesan, and 1/4 cup sour cream. Serve on crackers or bread.

              Health benefits: Spinach is an excellent source of Vitamin K, which aids in maintaining healthy bones and blood. Artichoke is high in fiber.

              Featured photo credit: Chip Griffin/Flickr via flickr.com

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              Jay Hill

              Jay writes about communication and happiness on Lifehack.

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              Last Updated on August 4, 2020

              8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

              8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

              Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

              What we don’t seem to have is any meaning left in our world.

              By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

              I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

              Less is more.

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              Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

              What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

              Consider just some of the benefits of living with fewer possessions:

              1. Create Room for What’s Important

              When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

              2. More Freedom

              The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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              3. Focus on Health and Hobbies

              When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

              Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

              You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

              4. Less Focus on Material Possessions

              All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

              We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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              It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

              5. More Peace of Mind

              When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

              The less things you have to worry about, the more peace you have, and it’s as simple as that.

              6. More Happiness

              When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

              You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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              7. Less Fear of Failure

              When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

              In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

              8. More Confidence

              The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

              What’s Next? Go Minimalism.

              If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

              Featured photo credit: Unsplash via unsplash.com

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