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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 January 3, 2020

                      The 10 Essential Habits of Positive People

                      The 10 Essential Habits of Positive People

                      Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                      The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                      1. Positive people don’t confuse quitting with letting go.

                      Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                       I will grant myself the ability to trust the healthy people in my life … 

                      To set limits with, or let go of, the negative ones … 

                      And to have the wisdom to know the DIFFERENCE!

                       2.  Positive people don’t just have a good day – they make a good day.

                      Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                      3. For the positive person, the past stays in the past.

                      Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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                      4. Show me a positive person and I can show you a grateful person.

                      The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                      5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                      Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                      6. Positive people do not let their fears interfere with their lives!

                      Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                      7. Positive people smile a lot!

                      When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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                      8. People who are positive are great communicators.

                      They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                      9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                      One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                      10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                      Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                      How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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                      I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                      Featured photo credit: Janaína Castelo Branco via flickr.com

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