A Healthy Veggies Parade

Veggie Consumption Amongst Kids

According to the CDC, only 7% of children, adolescents and teens (age 2-18) eat the recommended servings of veggies each day (1-3 cups/day, depending on age).

While schools play a role in a child’s early exposure to fruit and veggies (and they do a pretty shoddy job), parents have the ultimate responsibility to influence their child’s eating habits and food consumption. While we know that commanding our children to “finish their vegetables” is ineffective, helping our kids adapt their palate is not necessarily an easy task. For some, it is not so difficult but for others, it is a monstrous challenge.

Books and cartoons that emphasize healthy eating, and fruits and veggies is a great non-threatening tool that can introduce kids to unfamiliar food and allow for questions and learning without any fear they will be persuaded to “just try it.” My cousin Priya developed a series of cute doodles on several veggies, that helped her persuade her little guy to try a wider variety of foods.

Do you have picky little (and not-so-little) eaters? Maybe these rhymes and recipes will help.

Brinjal (Eggplant/Aubergine):

Yes, Brinjal (as it is called in some parts of the world), or Eggplant is a high-fiber, low-calorie food that is rich in nutrients and comes with many potential health benefits. Some call it the “King of Veggies” – probably because of the ‘crown’ on its head. From reducing the risk of heart disease to helping with blood sugar control and weight loss, eggplants are a simple and delicious addition to any healthy diet.

Try out our Eggplant recipes listed here:

Pumpkin (& Squash/Gourd):

Pumpkins, squash and gourds are members of the enormously diverse Cucurbitaceae family, which contains more than 100 genera and over 700 species. They have been providing mankind with food and utilitarian objects since before recorded history. They come in a variety of colors, shapes and sizes. And they are all fun to cook and eat. If you do celebrate Halloween, read our post on Ways to Make Your Halloween Green.

Try out some of our recipes as well:

Tomato:

Tempted to grow tomatoes in your backyard? Look at our guide here.

Our recipes abound with tomatoes! Want to know a few of our favorites? Here you go…

Potato:

Who doesn’t love potatoes? Well, a few of us don’t, but we are not in the majority. 🙂 Did you know that potato is the highest consumed ‘vegetable’ in the United States? Are you aware that the pesticide content in potatoes in very high and that it is better to consume the organic variety? Did you know you can substitute sweet potatoes in several recipes that may call for regular potatoes? Try my favorite Spiced Purple Sweet Potato-Cauliflower Bake.

Here are a few ways you can enjoy organic potatoes in moderation:

Peas:

Peas can be added to almost any dish, and they will settle down quite well in their environment. Any pea lovers or haters? Either way, you may enjoy these dishes:

Onion:

The ubiquitous but much-loved onion! They are yellow and purple and white, and they are all so tasty. This is always a staple in my pantry. They are also easy to grow and store. Interested in trying out a few new dishes that have onions? These may be just what you are looking for:

Mushroom:

What is Umami? Umami is one of the five basic tastes, alongside sweet, bitter, salty, and sour. It was discovered over a century ago and is best described as a savory or “meaty” flavor. The word “umami” is Japanese and means “a pleasant savory taste. Did you also know that mushrooms are the only produce in the plant kingdom that contain vitamin D? I bet you didn’t!

We have a couple of delectable dishes for you to try out:

Corn:

Did you know that a lot of corn in the United States is genetically modified? A lot of corn in the United States is also full of pesticides! Pick organic corn, be it tortillas or corn on the cob or frozen sweet corn. Here’s a fun video on how you can easily make popcorn at home with minimal ingredients:

Cucumber:

Summer is on its way, and what could be more refreshing than the amazing cuke! We have some cooling cucumber-based recipes for you:

Carrot:

If one vegetable can boast the colors of the rainbow, then it is the carrot. Rainbow carrots come in a variety of colors and all of them compete for the top place in nutrition and juiciness. Hard to pick a winner. So, here are some of our winners:

Capsicum (Bell Pepper):

Such a versatile vegetable this is. You can add it to soups, make stir frys, use as a dip to eat Homemade Hummus or Baba Ghanoush.

Broccoli:

Did you know broccoli belongs to the cruciferous family, along with cauliflower, cabbage and kale and it can be eaten raw or cooked? This neat sturdy floret certainly is qualified to be called a ‘super food’. We have some dishes featuring this green giant below:

Acknowledgements/Credits:

Priya describes herself as a dancer by training, a writer by passion and a singer by assumption. Currently in social distancing mode, she is trying to figure out why when she thinks she is at her TEDz motivational best, her 11-year-old is convinced she is a momster. The Veggies Parade slipped out of her pen in the hope that her then 6-year-old would start a love affair with them. Now she knows better! The illustrations are by Priya’s colleague-friend Ramakanth.

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Food: Spicy Cilantro Ginger Eggplant Sauté – Healthy Indian · Seema - […] although most of us consider it a vegetable. Here’s a cute little poem from our post Healthy Veggie Parade…

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