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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

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                      Jordan Strickler

                      Owner, AgriMediaOnline.com

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                      Last Updated on March 13, 2019

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                      Have you gotten into a rut before? Or are you in a rut right now?

                      You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                      Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                      1. Work on the small tasks.

                      When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                      Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                      2. Take a break from your work desk.

                      Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                      Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                      3. Upgrade yourself

                      Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                      The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                      4. Talk to a friend.

                      Talk to someone and get your mind off work for a while.

                      Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                      5. Forget about trying to be perfect.

                      If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                      Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                      Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                      6. Paint a vision to work towards.

                      If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                      Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                      Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                      7. Read a book (or blog).

                      The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                      Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                      Check out the best selling books; those are generally packed with great wisdom.

                      8. Have a quick nap.

                      If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                      9. Remember why you are doing this.

                      Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                      What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                      10. Find some competition.

                      Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                      Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                      11. Go exercise.

                      Since you are not making headway at work, might as well spend the time shaping yourself up.

                      Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                      As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                      Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                      12. Take a good break.

                      Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                      Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                      Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                      Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                      More Resources About Getting out of a Rut

                      Featured photo credit: Joshua Earle via unsplash.com

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