The tag healthy is often linked to being boring. Adding adequate vegetables & fruits to our day seems to be a challenge. Vegetables & fruits though loaded with micro-nutrients, antioxidants, phytochemicals are universally despised. Very few parents seem to be happy with the amount of veggies their kids eat. The idea is not to bar the favorite food items but to provide them with healthy substitute.
Listed below are a few tips to add veggies to your day without making it boring.
- Add vegetables to your breakfast in various ways. You can add onions, tomato, capsicum, and beans to your omlette, upma or poha. You can add vegetables to paratha dough, idli or dosa batter.
- Vegetables can be introduced as snacks in the form of veg sandwich, veg wraps, Frankie (add veggies like spinach, corn, carrot, beetroot, mushroom), veg idli, methi or dudhi muthia, alu vadi, kothimbir vadi. Veg sticks (carrot, capsicum, beetroot, radish, broccoli, cabbage, etc.) with a dip (yogurt dip or hummus), savory muffins can also be made by adding veggies like carrot, corn, beetroot, cabbage, onion, beans, mushroom, etc.
- Vegetables can be added to the meals in form of veg pulao, raita, kachumbar, veg soups, salads, baked veggies, stuffed veggies.
- Quesadilla (make a roti, add veggies of your choice & cheese with seasoning, fold the roti & roast it on the tava), quiche (crust base, lot of veggies, seasoning according to taste & top with beaten egg, bake for 15 to 20 mins or till done), open sandwich, shepherd pie, stew are a great way of adding veggies to your day.
- Make desserts such as gajar ka halwa, dudhi / lauki, kheer, beetroot halwa, pumpkin bread, carrot cake, etc.
- You can also make vegetable juice like coriander, mint, dudhi, karela, green smoothies, etc.
- Grilled veggies, stir fried, sauté veggies also taste good.
- If your child tends to pick out veggies in the meals, great way is grating them in the dish.
- Add color to your week by including colored veggies in your meal.
- Red & Pink – Beet root, pink radish, red bell pepper, tomatoes, red amaranth leaves.
- Blue & Purple – Eggplant / brinjal, onion, purple cabbage.
- Yellow & Orange – carrot, corn, lemon, yellow pepper, pumpkin, yam.
- Green – capsicum, zucchini, peas, beans, leafy vegetables, lady finger
- White & Brown – Cauliflower, mushroom, potatoes shallots, white radish, ginger, garlic
Vegetables and fruits don’t just add fiber and key nutrients to meals, they also add color, flavor, and texture. Explore these creative ways to bring healthy foods to your table.
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