Getting your family to eat vegetables can sometimes be a chore. Many kids (and even adults!) will only eat a few select vegetables such as cucumbers and iceberg lettuce. But vegetables are absolutely one of the healthiest things we can eat!
Vegetables are loaded with vitamins and minerals that feed our bodies and our minds, with phytochemicals that help booster our immunity to disease and inflammation, and with fiber to keep us feeling full. In fact, the more you fill yourself with vegetables, the less apt you will be to reach for fattening, junky food. So consequently, eating more vegetables helps you keep your weight down! We MUST find ways to eat more of them.
How many vegetables should we be eating? Children and older adults need to try and get about 3 servings of vegetables per day; older kids, teen girls and active women about 4 servings per day; and teen boys and active men about 5. A serving is approximately 1 cup of raw vegetables or 2 cups of leafy greens. As a general rule, EVERYONE should work on INCREASING their vegetable intake!
If you’re not a veggie lover, it’s not an easy task to eat more of them. Here are a few ways you can sneak in extra vegetables throughout your day:
- Add greens, cabbage and carrots to a morning smoothie.
- Pile veggies like romaine lettuce, tomatoes, avocados and cucumbers on your sandwiches.
- Add vegetables like spinach and peppers to scrambled eggs.
- Keep veggies prepped and sliced in containers in your fridge so they are easy to grab and always put a few on the side of your plate with meals.
- Bring a bag of vegetables with you to work, school or in the car daily as you are doing errands or driving carpool. If they’re there, you will eat them!
- Try eating them roasted or made in an air fryer to see if you enjoy the taste more!
This recipe for Zucchini Tots, courtesy of skinnytaste.com, is simple and delicious and will help even picky eaters up their serving of vegetables for the day!
Yummy little vegetable tots that even picky eaters will enjoy!
- 1 large zucchini
- 1 egg
- 1/4 onion minced
- 1/4 cup grated asiago cheese
- 1/3 cup seasoned whole wheat bread crumbs
- 1/4 teaspoon kosher salt
- 1/2 teaspoon freshly grated pepper
- 1/2 teaspoon all-purpose seasoning I used Goya seasoning salt
Preheat oven to 400 degrees.
Grate the zucchini using a hand grater or a food processor. Squeeze out all of the liquid very well.
Combine grated zucchini with all other ingredients in a large bowl. Stir well.
Spray a cookie sheet with cooking spray. Take about 1 tablespoon of zucchini and mold into an oval shape. Place on cookie sheet.
Bake for about 20 minutes until golden brown.