Vegetables gets such a bad reputation with kids. They act like it’s the worse food ever! I’m not going to act like I was the perfect eater growing up because I totally wasn’t. Of course I want better for my kids so I’m constantly figuring out new and creative ways for them to eat their veggies! One of their favorite foods in tacos so, I tried these veggie tacos recipe that was a crowd pleaser!
Getting the kids to eat well is no easy feat, so I’ve included some easy tips to get the kids to eat more fruits and vegetables.
Fruits and vegetables are tremendously vital in order for the body to function at its peak performance. They are filled with essential vitamins, minerals, antioxidants and a host of other nutrients. Because they belong to the soluble food group they assist with flushing out toxins from the body. Hence, they are excellent for proper weight management. A diet that includes a daily supply of fruits and vegetables will ultimately wards off chronic illnesses such as obesity, diabetes, stroke, heart attacks and other chronic diseases.
Unfortunately, today’s kids are not obtaining the right amount of fruits and vegetables in their daily diet. It has been reported by the American Heart Association that many of them will not outlive their parents. Can you imagine? This is serious!
Although government bodies and various health organizations are actively embarking on ways to stamp out obesity (Thank you Michelle O.!), it’s important that we at home find devise tips for getting kids to eat more fruits and vegetables. Some of the tips to get kids excited and devour fruits and veggies are:
Get them involved
One of the best things a parent or guardian can do for their kids is to take them shopping to a farmers’ market. Here, they can observe the huge and wide collection of fruits and vegetables. The different aromas will get to their senses. They will gain a great knowledge just by viewing and touching the varied shapes, colors and sizes. Better yet, you could take them to the source of these healthy foods by making it fun in visiting a farm. They will certainly be intrigued just to learn of the origin of these fruits and vegetables.
Plant a fruit and veggie garden
An excellent way to get kids more appreciative of fruits and vegetables and consume more is to plant a garden. Studies have shown that kids will consume more if they know that they actually have an input in planting their own products.
Children get bored easily. Therefore, if you present a boring looking fruit or vegetables plate, they will overlook same. It is imperative that you shop for a wide assortment for fruits and veggies. Do make a concerted effort to garner bright and colorful products that will grab their attention. Remember that they first eat with their eyes. Presentation is key. Plant these products in attractive dishes so as to lure them to the table.
Don’t put away your fruits and vegetables out of sight. Wash and store the fruits like apples, bananas, pears, etc. in attractive bowls on the counter or table top. The kids will likely to grab and go.
Incorporate in other dishes
Although you try to entice your kids, sometimes they still don’t eat enough as you wish. Therefore, in order to get them consuming, it’s vital that you become creative. Most kids adore macaroni and cheese; and one way to include some vegetables is to add shredded carrots or frozen squash to the cheese sauce. Meat stews could be more interesting and healthy by adding frozen vegetables. Their favorite cookies could be incorporated with a delicious homemade apple sauce or you can show that you can transform their favorite food like tacos into a tasty veggie tacos recipe.
Fruits and vegetables are very essential to overall health; and the sooner you expose your kids to these beneficial foods the more they will devour. Moreover, it is best to lead by example; and this you do by consuming these foods at every meal. Today I’ve got a fun veggie tacos recipe that will be fun to make with the kids and perfect for Meatless Monday.
These can stand on their own as vegetarian tacos, or you can add meat. They’re perfect for a taco bar so everyone can do it their own way.
These aren’t spicy hot at all. You can add heat with your salsa.
Great option for meatless monday!
- 1 Red bell pepper
- 1 Orange or yellow bell pepper
- 1 Zucchini
- 1/2 Cup chopped red onion
- 1 1/2 Cups chopped shitake mushrooms
- 3 Cloves of garlic
- 1 Tbs EVOO
- 1 tsp cumin
- 1 can black beans, well rinsed
1. Chop the bell peppers. Pro tip: cut off the
bottom first and reach in with your knife to separate the white membrane from the sides. Then when you cut off the top the seeds will come out neatly.
2. Dice the zucchini. Tip: if you cut it in half first it’s easier to work with.
3. Chop the onion. You could also use a sweet onion, or even a regular one. I like red the best for this because it’s a little sweet and looks pretty.
4. Chop the shitake mushrooms. I buy them presliced, so it’s quick to just wash and chop them up smaller. I think the meatiness and flavor of shitakes really “makes” this dish, but you could sub a different type if you want. Portobello mushrooms might also be good.
5. Press the garlic, or dice it super fine.
6. Heat the oil in a large skillet over medium high
heat, then add the onion and cook for 1 min.
7. Move the onions to the side of the pan. Then,
add the mushrooms and let them cook without stirring for about a minute.
8. Stir and add the bell peppers and zucchini. Stir frequently until the veggies are tender but still crunchy.
9. Stir in cumin and garlic and cook for another minute or so stirring constantly so that the garlic doesn’t burn.
10. If desired, stir in black beans. Or you can heat those separately and serve them on the side.
11. Remove to a serving dish and serve with your favorite tortillas and toppings. Ideas for toppings: avocado or guacamole, salsa (roasted salsa is really good with this!), sour cream, grated cheese, lime wedges, cilantro, diced tomatoes, etc.