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Ten Ways to get Kids (and Adults) to eat Their Veggies

Ten Ways to get Kids (and Adults) to eat Their Veggies

Let’s face it. Vegetables are not the first food group that children look forward to at dinner. When has your kid asked for seconds of spinach? Desserts have their own menu for a reason. Despite their lack of popularity, vegetables are a necessary part of a kids’ diets. They provide the vitamins and minerals necessary for healthy physical and cognitive growth and lower obesity rates.

The Center for Disease Control states that child obesity rates have more than doubled in the past 30 years in the United States and that the percentage of children age six to eleven years who are obese increased from seven percent in 1980 to nearly eighteen percent in 2012. Obese youth are more likely to have risk factors for cardiovascular disease such as high cholesterol or high blood pressure. A 2007 study published in the Journal of Pediatrics noted that in a population-based sample of five- to seventeen-year-olds, 70 percent of obese youth had at least one risk factor for cardiovascular disease.

Now that the depressing stuff is out of the way, let’s get on to the fun stuff, shall we? If you really want your kids to eat those veggies, you must do what all good parents do: lie to your kids. Here are some tasty recipes designed to trick your kids (and some adults) into eating their vegetables.

Note that I do not represent any of the websites or advertisers for the recipes pages below. Nor am I a certified nutritionist. I’m someone who thinks nutrition is important and thinks it’s a good idea for kids (and grown-ups) to eat their veggies.

Red Beet Pancakes

    Beet Pancakes

    Beets are very good for you. They are high in vitamin C and fiber and are chock-full of essential nutrients like B vitamins, iron, manganese, copper, magnesium, and potassium. One of my friends introduced these to her daughter (and husband) as “Pink Princess Pancakes”. Verdict? Pink Princess Pancakes were a hit. Beets are not normally at the top of the yummy chart for most kids (or adults), but these make a great breakfast option.

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    Beet ice cream

      Beet Ice Cream

      Yes, beet ice cream. You wouldn’t think that the combination works, but it does. This recipe calls for cayenne pepper if you want a little kick, but it can always be omitted. Play around with it. Adding a few dark chocolate chips doesn’t hurt either!

      Zucchini Pancakes

        Zucchini Pancakes

        Zucchini is a great vegetable to add to dishes. Shredded zucchini doesn’t have an overpowering taste and it contains all kinds of nutrients such as vitamin A, magnesium, folate, potassium, and a high content of omega-3 fatty acids, zinc, niacin, and protein. Another good thing is that it is easy to hide. Pancakes are just one example.

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        Chocolate Zucchini Cake

          Chocolate Zucchini Cake

          This is probably one of my favorites. It is a great dessert and if you don’t tell your kids (or pretty much any adult) it’s in there, the zucchini is pretty hard to differentiate from the awesomeness of the chocolate.

          Quinoa Black Bean Corn Salad

            Quinoa, Black Bean and Corn Salad

            This recipe wasn’t just made for kids; it was made by a kid. Eleven-year-old Haile Thomas created this dish which earned her a trip to the first Kids State Dinner at the White House. Quinoa is very rich in protein and fiber and is one of the few plant foods that contain all nine essential amino acids. Black beans are very fibrous and contain potassium, folate, and vitamin B6 and have been shown to be good for the health of our digestive tract- particularly the colon.

            Hush Hush Lasagna

              Hush Hush Lasagna

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              This one contains four beneficial veggies: carrots, zucchini, peppers, and onions. Carrots are very rich in vitamin A with good doses of biotin and vitamin K. Peppers are good sources of vitamin A, vitamin C, and vitamin B6. Onions have vitamin C and chromium which help in regulating blood sugar.

              White and Green Pizza

                White and Green Pizza

                Popeye ate spinach for a reason. It is really good for you. It is rich in iron and is also an excellent source of vitamin K, vitamin A, vitamin C, and folic acid as well as being a good source of manganese, magnesium, iron, and vitamin B2. What kid doesn’t love pizza?

                Four Cheese Bake

                  Four-Cheese Pasta Bake

                  Sticking with the spinach theme, this dish puts three cups of that green goodness into a meal.

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                  Sweet Potato French Toast

                    Sweet Potato French Toast

                    Sweet potatoes pack a powerful vitamin A punch. They are also full of vitamin B6 and C. Here is a breakfast recipe to hide them in plain sight. When is the last time you turned down French toast for breakfast?

                    Chocolate Avocado Pudding

                      Chocolate Avocado Pudding

                      Does your kid like pudding? Of course! This is a great way to hide something green in desserts. Avocados contain healthy monounsaturated fatty acids and have more potassium than bananas! Since most people don’t get their recommended daily requirements of potassium, this is a great way to keep that dessert on the menu while also staying healthy.

                      Featured photo credit: Jordan Strickler via agrimediaonline.com

                      More by this author

                      Jordan Strickler

                      Owner, AgriMediaOnline.com

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                      Last Updated on January 11, 2021

                      11 Hidden Benefits of Using Oil Diffusers

                      11 Hidden Benefits of Using Oil Diffusers

                      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

                      Read on for 11 hidden benefits of using oil diffusers.

                      1. Safe Scents That Make Sense

                      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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                      2. Stress Relief

                      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

                      3. Improved Sleep

                      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

                      4. Appetite Control

                      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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                      5. Bacteria and Mold Killing

                      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

                      6. Decongestion and Mucus Control

                      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

                      7. Mosquito Repellant

                      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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                      8. Pain Relief

                      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

                      9. The New Anti-Viral

                      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

                      10. Improved Cognitive Function

                      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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                      11. Money Saving

                      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

                      Featured photo credit: Jopeel Quimpo via unsplash.com

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