5 Vegetable Recipes For Kids

Children should eat vegetables because they are very healthy and contain good amounts of nutrients. There are vegetable recipes for children, which are very fun and attractive for them.

There is a constant worry in every mother’s mind to get their children to eat vegetables. Often, in pediatricians’ waiting rooms and at friends’ meetings, one of the obligatory topics is the exchange of vegetable recipes to introduce them to the table.

This is a justified concern, as vegetables are high in vitamins, minerals, fiber and water. However, its flavor and texture are not usually preferred by children’s palates.

Benefits of eating vegetables

Its high nutritional value combined with its low calorie content makes vegetables a very healthy food. Vegetables certainly prevent obesity, diabetes, cholesterol and some digestive disorders.

Vegetable recipes seek to counteract the negative effects of  fast foods and the treats that children often eat. Therefore, it is essential to include them in the diet. Below, we comment on the nutritional contributions of some vegetables:

• Tomato. It has a high content of vitamins A and C and minerals.
• Carrot. It is a source of vitamin A.
• Lettuce. It has properties that activate intestinal functioning. In addition, it has vitamins A, C and B2.
• Pepper. It is a gastric stimulant that whets the appetite. It’s antibiotic, prevents infections. It has a lot of vitamin A and C.
• Cucumber. It is rich in water, which prevents dehydration.
• Broccoli. It has a good amount of protein and fiber. Contains vitamin A, B1, B2, calcium and iron.
• Spinach. It is rich in potassium, calcium, phosphorus, magnesium, vitamins C, E, A and B9.

5 Vegetable Recipes for Kids

1 – Cream of assorted vegetables

This cream usually pleases children because its soft consistency makes it easy to eat. Include as many vegetables as you like, or rather, as many vegetables as you have in the fridge.

To make it more nutritious, you can add chicken stock or chopped chicken. It is also possible to add lean meat.

Preparation

• Peel and cut all vegetables.
• Place in a pan and cover with water. Add chicken or lean meat.
• Add a spoon of oil and a little salt.
• Boil until everything is perfectly cooked.
• Blend everything in a blender to obtain the cream.
• When serving, it is possible to add a little natural yoghurt.

2 – Souffle

The souffle is very practical when preparing. Allows you to incorporate a variety of vegetables. By adding eggs and milk, it becomes a more nutritious food.

Preparation

• Prepare a white sauce with: 1 cup flour, 1 cup milk, 3 tablespoons butter or melted margarine, salt and nutmeg.
• Add the cooked and chopped vegetables: ½ cup broccoli, ½ cup zucchini, 1 carrot, ½ cup spinach.

• Add 4 yolks and 4 egg whites beaten in snow.
• Place in a greased mold and bake for 20 minutes.
• It’s better to serve it hot.  

3 – Pumpkin puree

Pumpkin puree is ideal to accompany meat. Pumpkin is rich in fiber, potassium, carotenes, and vitamin C, E, and B. A pumpkin puree dish is very nutritious and children generally accept it very well.

Preparation

• Boil 1 kilo of pumpkin.
• When it cools down, drain the squash and puree with a crusher.
• Add milk and butter or melted margarine.
• It is possible to serve both hot and cold.
• It is possible to replace the pumpkin with spinach or carrots.

4 – Vegetarian sandwich

The sandwich format is always well received by children. It is a useful, quick and practical vegetable recipe that allows you to eat anytime and anywhere.

Preparation

• Grease two slices of loaf of bread with cream cheese.
• Add the cooked vegetables: tomatoes, corn, cooked leeks, a few slices of eggplants.
• Season the vegetables to taste (with salt, pepper, mustard).
• You can also add hard boiled eggs, walnuts or lettuce.

5 – Vegetarian burger

This is one of the most successful vegetable recipes for children. It’s attractive and easy to prepare. The mere mention of the word “hamburger” favorably prepares children to eat this food.

Preparation

• Cook the broccoli and cut into small pieces.
• Add cream cheese, ½ chopped and braised onion, 1 chopped red pepper, olive oil, 2 eggs and breadcrumbs.

• Knead and mix with your hands to prepare the hamburger.
• Cook in the pan or in the oven.
• It is possible to serve the dish with puree, salad or two buns.
• Try to create fun presentations to catch the kids’ attention.

The appearance of the dish predisposes the child to accept or refuse it. Therefore, playing with the decorations of the different vegetable recipes can help a lot so that the food is better received. It’s all about being smart!