Wholesome Child : Fussy Eaters Preview US
113 113 1If your child only likes one vegetable such as carrots or potatoes, you can try pureeing similar colored veggies and add them in as small quantities. For example, sweet potato and carrot, cauliflower and potato, broccoli and zucchini, mashed potato and parsnip, or parsnip chips added to homemade French fries. 2If your child will only eat sweet foods, bake vegetables in a honey sauce. Sweet potato, pumpkin, carrot, parsnip, or zucchini drizzled with raw honey and extra virgin olive oil and a pinch of cinnamon may be more palatable. Or put a drizzle of maple syrup into the water if you’re boiling vegetables. 3Use the nutrient-packed water from steamed or boiled vegetables to water down fruit juice, or add to other dishes. 4If your child loves burgers it’s easy to add vegetables to beef or chicken patties, or try lentil burgers. The same goes for bolognaise sauce, pasta sauce, or meatballs (see our recipe on page 155). 5Veggie stocks are an absolute powerhouse of nutrients (see recipe on page 277). Cook up an assortment of veggies, including leek, carrots, onion, parsley, and bay leaves and add to any food you’re cooking. You can even boil pasta or rice in the veggie stock. Avoid stock cubes where possible, as they contain preservatives, sugar and excess salt. Instead, freeze homemade vegetable stock into cubes to use at a later stage. 6Homemade sauces like hummus, tzatziki, babaghanoush (made with eggplant), sweet pepper relish, ketchup, broccoli cheese sauce, and pesto sauce are all a great way to boost your child’s veggie intake. The list is endless. If your child is used to processed sauces, use a 1:3 ratio and slowly reduce the amount of processed sauce. See our delicious dips in Steps 5 and 8. 7Experiment with thinly sliced sweet potato, parsnip, beets, and butternut tossed in extra virgin olive oil and roasted to make homemade oven chips. 8Add vegetables to smoothies too. Use yogurt as the base and add one banana, the juice of half an orange, frozen blueberries, raw spinach or kale, pepper or carrot, and any of the following cooked and cooled vegetables: baked pumpkin, baked zucchini, or beets. You will need to experiment with sweetness. To start, use sweeter veggies like pumpkin, carrot, and sweet potato, then experiment with green veggies like celery and spinach. Freeze leftovers in ice trays or popsicle molds. See our smoothie recipes on page 225. Eight Veggie Tricks There is nothing wrong with bumping up recipes with hidden veggies, as long as you offer these same veggies to your child in their raw state too. The bottom line is you can never have too many veggies in a child’s diet. Going over the recommended five veggie servings a day is nothing but beneficial. And disguising vegetables becomes appropriate if a child is going through a fussy eating stage that is making it impossible for them to reach even half of their recommended daily veggie intake. However, it’s always best to involve your child in the process of adding veggies to their food. Prepare a choc muffin with added zucchini, and see the surprise on their face when they realize it tastes really good! Work within the framework of your child’s favorite foods. If he loves pancakes, make them with pumpkin and sweet potato puree; if he loves pasta make your own pasta sauce and puree peas, onions, garlic and zucchini into it. Veggies can be added into muffins (see recipe for Chocolate Zucchini Muffins on page 127) or cookies too.
Recipe Preview AU