6 Recipes That Will Help Your Child Eat Vegetables

Vegetables, vegetables, and legumes are great sources of nutrients for children. But, certainly, it must be recognized that they are not always on the list of their favorite dishes. However, with a little creativity it is possible to come up with preparations that help children eat vegetables.

We were all children. There were many times that we fell out and we even hated a particular vegetable that they made us eat at our parents’ home. But with the recipes that we propose, we hope that your child loves eating vegetables.

Delicious recipes to help your child eat vegetables

The best way to get children to enjoy eating vegetables is through the “art of camouflage. ” Surely, no child will resist pizza or hamburgers. Another option is to incorporate them into the juices or desserts they have in the morning or for snacks.

1. Lentil and eggplant burgers

This recipe is fundamentally characterized by its fiber content, a substance that has proven to be essential to ensure the quality of the intestinal microbiota.

Ingredients:

• 500 g of raw aubergine, peeled and diced.
• 2 (500g) cups raw lentils.
• 4 tablespoons (40 g) of rolled oats.
• 2 finely chopped onions.
• 2 cloves of garlic
• 1 finely chopped celery stick.
• 3 tablespoons (30 g) of cornstarch or cornstarch.
• 3 tablespoons (30 g) of wheat flour.
• Fresh parsley freshly chopped to taste.
• Salt, pepper and oil to taste.

preparation:

• Let the lentils soak for at least 3 hours. If you can do it from the day before the preparation, much better.
• In a pot with plenty of boiling water, add the lentils (previously drained). Let them cook for at least 15 minutes.
• Drain well and take advantage of that broth to make soups or cook noodles.
• Sauté the onion, eggplant, garlic and celery in the oil for about 10 minutes over medium heat.
• In a food processor or with a fork, mash the lentils. Add the sofrito.
• Season with salt, pepper and finely chopped parsley. Add the oatmeal and cornstarch to give it body. You can also leave a portion of lentils without crushing.

• In a hot pan, with a little oil, add a couple of tablespoons and shape it into a hamburger.
• Serve it with the traditional hamburger bun or with rice.

2. Beef, carrot and spinach burgers

Ingredients:

• 500 g of ground meat of your choice (beef, lamb or veal. You can also make them with turkey or chicken).
• 250 g finely grated carrot.
• 250 g of finely chopped spinach.
• 1 finely chopped onion.
• 2 garlic cloves finely chopped.
• 1 teaspoon (5 g) of cumin.
• 2 tablespoons (20 g) finely grated turmeric.
• 3 tablespoons (30 g) of breadcrumbs.
• Salt and pepper to taste.

preparation:

• Knead all the ingredients.

• If you prefer a gluten-free version, skip the breadcrumbs.
• Form the hamburgers and fry them with all the ingredients.
• Serve them with traditional bread or with rice.
• You can change the carrot for broccoli, which you grate finely and incorporate raw to the meat.

3. Pumpkin Dip to serve with bread

Pumpkin stands out for being an element with a high content of vitamin A. This nutrient is essential to ensure visual health, according to a study published in Sub-cellular Biochemistry.

Ingredients:

• 300 g of pumpkin.
• 1 teaspoon (5 g) of grated fresh ginger.
• 1 clove of minced garlic.
• Olive oil, salt and pepper to taste.
• Toasted chia, flax, or sesame seeds (optional).

Preparation

• This dip is great to spread on breads when making sandwiches or sandwiches for your kids.
• Cut the pumpkin into slices and roast them in the oven.
• Leave them until they are tender.
• Remove them from the oven and remove the shell. The skin can be roasted a little more and then salted to serve as a snack.
• Place the pumpkin, ginger, and garlic in the blender or food processor.

• When it is crushed, add the oil, salt and seeds of your choice. Let it rest.

4. Pizza with raw sauce of tomatoes and vegetables

Pizza is a food very well accepted by all. It is important to take the opportunity to add many vegetables. Among all of them the tomato stands out, since its power has been evidenced in helping to prevent cardiovascular diseases.

Ingredients:

• 2 very ripe tomatoes.
• 1 zucchini.
• ½ red pepper.
• 2 onions.
• 2 cloves of garlic
• 1 tablespoon (10 g) of chopped capers.
• 2 tablespoons (20 g) pitted and sliced ​​black olives.
• 250 g of grated mozzarella cheese.
• Thyme or basil to taste (dry or fresh).
• Salt and pepper to taste.
• 400 g of wheat flour.
• 200 ml of lukewarm water.
• 5 tablespoons (50 ml) of olive or corn oil.

Preparation

• Preheat the oven to 180 ° C.
• In a bowl, mix the flour, water and half of the oil. Season with salt. You can add a little of the selected herb.
• When it begins to take shape, place the mixture on a floured surface and knead it for approximately 5 minutes.

• Form a ball. Cover the dough with a cloth and let it rest for about 10 minutes.
• Make a cut in the stem of the tomatoes. On that side, pass the tomatoes on the grater. This way they will be crushed and you will have removed the skin from the tomato.
• Add the tomatoes, the rest of the oil, the minced garlic, the minced capers, the herb of your choice finely chopped, salt and pepper.
• Chop the onion and bell pepper into rings. Remove the tips of the zucchini and chop it in half. Then you slice it like a half moon.
• Roll out the dough to cover the mold or tray where you will prepare the pizza.
• Cover the dough with the raw tomato sauce and vegetables. Finish with the cheese and olives.
• Bake for approximately 15 minutes.
• You can use another cheese of your choice or even make it without cheese if you prefer a vegetarian pizza.

5. Beet, strawberry and orange juice

Beetroot is a tuber capable of increasing sports performance and improving problems related to hypertension.

Ingredients:

• 2 medium beets or beets.
• 10 strawberries
• 2 cups (500 ml) of freshly squeezed orange juice.
• Honey or muscovado sugar to taste.
• Water to taste

preparation:

• Process the diced beets with the orange juice and strawberries in a blender or food processor.
• Add honey or fly sugar to taste.
• You can also add a little water if it is too thick or if the orange juice is acidic.
• Ideally, the juice should be drunk with all its fibers, but there may be children who will not tolerate it. As long as they taste it, then it will be necessary to strain it.

6. Black bean brownies (gluten free)

With these brownies you can treat yourself to a sweet treat while enjoying an adequate supply of fiber.

Ingredients:

• 1 and ½ cups (375 g) of black beans.
• 3 tablespoons (30 g) of bitter cocoa powder.
• 1/2 cup (125 g) of rolled oats or flour.
• 1/4 cup (62.5 g) of brown or muscovado sugar.
• 2 tablespoons (20 ml) of vanilla essence.
• 1/2 teaspoon (2.5 g) of baking powder.

• 1/2 cup (125g) chocolate chips (optional).

preparation:

• Soak the black beans from the day before.
• Cook the beans without salt until tender.
• Preheat the oven to 180 ° C.
• Add all the ingredients, except the chocolate chips, to the blender or processor. The mixture should be thick, well processed and without lumps.
• Pour the mixture into a square tray and add the chocolate chips.
• Bake for 15 to 18 minutes.
• Let them cool for 10 minutes before consuming.
• You can also add 2 ripe plantains or bananas to the mixture, instead of sugar.

To end

For children to love eating vegetables, you just need to offer them options and vary the preparations. What tends to keep children away from vegetables is that we always present them in the same way. In this sense, creativity is essential for children to dare to try new foods.