Veggie

By Lindsey Shay | Contributor

It’s essential for children to consume their vegetables, but encouraging them to embrace a diverse array is equally crucial for their nutrition.

Numerous vegetables are packed with essential vitamins, minerals, antioxidants, and fiber, contributing to overall well-being. These nutrients support healthy growth and development, reinforce immune systems, help maintain digestive health, and can lower the likelihood of diseases (Department of Nutrition and Dietetics, Children’s Medical).

Yet, not all vegetables provide the same benefits.

Each type of vegetable offers unique minerals and nutrients, which reinforces the idea that “eating the rainbow” is a vital framework for structuring a healthy diet.

The concept of “eating the rainbow” encourages a balanced diet by embracing a wide spectrum of whole foods. Incorporating various colors into meals ensures a rich intake of minerals, vitamins, nutrients, and antioxidants essential for bodily functions. Additionally, the vibrant hues of fruits and vegetables stem from their phytonutrients, which have distinct health benefits associated with different colors.

So, what are the colors and their respective advantages? (Eatingtherainbow.org)

Red foods, such as tomatoes, red peppers, watermelon, apples, and raspberries, are typically rich in antioxidants and have been linked to anti-inflammatory effects and a reduced risk of heart disease. Dark red foods like beets and pomegranates are known for their ability to enhance blood oxygenation, which may help manage blood pressure and support urinary health.

In a similar vein, orange and yellow foods generally possess anti-inflammatory properties along with various antioxidants. Foods in these color categories, such as sweet potatoes, oranges, bananas, squash, and carrots, are particularly known for their benefits to eye health and are high in biotin, which supports the health of bones, skin, and hair.

Among the colorful offerings, green vegetables stand out as particularly vital, especially in reducing the likelihood of cancer and heart disease. Increasing the consumption of greens like kale, broccoli, chard, and spinach can yield extensive health advantages. Other green options, including peas, asparagus, and Brussels sprouts, are also loaded with vitamins and minerals, providing significant nourishment.

Blue and purple fruits and vegetables have been observed to enhance cognitive function and may lower the risks of neurological disorders. They can also assist in combating issues like type 2 diabetes, cancer, and heart disease, featuring many anti-inflammatory properties and antioxidants. Examples include eggplant, purple cabbage, purple potatoes, blueberries, blackberries, and plums.

Finally, white and brown vegetables like cauliflower, jicama, white onion, and mushrooms are beneficial for colon health as well as maintaining electrolyte and fluid balance.

Although the concept of eating a rainbow of foods is logical, not all children are eager to try new foods, especially if they know they are vegetables. Instead of resorting to frying them in unhealthy oils, consider modifying your favorite meals to sneak in an array of vegetables in healthy ways. Here are some of my personal favorite recipes:

Hidden Veggie Mac and Cheese

(Adaptation of a Tasty recipe)

Ingredients:

• 1 lb red lentil rigatoni pasta
• ½ cup water
• 1 cup cauliflower florets
• 1 cup diced butternut squash
• 1 cup sliced carrots
• 2 cups skim milk
• 2 cups low-fat shredded cheddar cheese
• 4 oz light cream cheese

Directions:

1. Combine water, cauliflower, squash, and carrots in a pot over medium heat, cover, and cook until the vegetables are tender.
2. Transfer everything into a blender, including the cooking water, and blend until smooth.
3. Return the blended mixture to the pot, then add milk, cheddar, and cream cheese, stirring until smooth.
4. Add the pasta, lower the heat, mix thoroughly, and let it sit covered for 20 minutes.

Chocolate Veggie Muffins

(Adaptation of a Food Network recipe)

Ingredients:

• 2 large eggs
• 2 medium mashed bananas
• 1 cup grated carrots
• 1 cup loosely packed spinach or kale
• 3 tbsp coconut or avocado oil, melted
• ¼ cup maple syrup or honey
• 1 tsp vanilla extract
• 2 tsp apple cider vinegar
• 1 cup white whole wheat flour
• 1 tsp baking soda
• 1 tsp baking powder
• ¼ cup cocoa powder
• 1 tsp ground cinnamon
• ¼ tsp salt
• Dark chocolate chips, to taste

Directions:

1. Preheat your oven to 350℉ and line a 12-cup muffin tin with liners.
2. In a blender, combine the eggs, banana, carrots, spinach/kale, maple syrup/honey, oil, vinegar, and vanilla. Blend until smooth.
3. Add flour, baking powder, baking soda, salt, cocoa powder, and cinnamon. Blend until just mixed. If you don’t have a high-speed blender, feel free to mix by hand in a bowl.
4. Fold in chocolate chips.
5. Scoop the batter into the prepared muffin tin, topping with extra chocolate chips if desired.
6. Bake for 20-22 minutes or until a toothpick inserted comes out clean.

Hidden Veggie Chicken Nuggets

(Adaptation of a Kidgredients recipe)

Ingredients:

Filling:

• 500 grams minced white meat chicken
• 1 egg
• ½ head cauliflower, chopped into florets
• ½ head broccoli
• 2 grated carrots

Coating:

• 1 egg whisked with ¾ cup water
• ¾ cup flour
• 1.5 cups panko breadcrumbs

Directions:

1. Preheat the oven to 350℉.
2. Combine the chicken, egg, cauliflower, broccoli, and carrots in a food processor.
3. Process until smooth, resembling a dough.
4. With wet hands, form tablespoon portions into nugget shapes.
5. Coat each nugget in flour, then dip into the egg mixture, and coat with panko crumbs.
6. Arrange them on a lined baking tray, drizzling with olive oil.
7. Bake for 20 minutes, flip, and bake for an additional 20 minutes.

Baked Veggie Tater Tots

(Adaptation of a recipe from Kidgredients)

Ingredients:

• 1 large zucchini
• 1 medium peeled white potato
• ½ small head cauliflower
• 1 medium peeled carrot
• 1 tsp salt
• 1 egg
• ⅓ cup parmesan cheese
• ⅓ cup panko breadcrumbs
• ¼ cup finely chopped parsley
• ½ medium finely diced white onion
• 2 cloves minced garlic
• ⅛ tsp black pepper

Directions:

1. In a large mixing bowl, grate the zucchini, potato, cauliflower, and carrot. Mix with ½ tsp salt and allow to sit for 20 minutes.
2. Preheat the oven to 400℉ and prepare a baking sheet with parchment paper.
3. Transfer the vegetable mixture into a clean kitchen towel and squeeze out as much liquid as possible.
4. Return the veggies to the bowl, adding the egg, parmesan, breadcrumbs, parsley, onion, garlic, pepper, and the remaining ½ tsp salt. Mix until well combined.
5. Scoop out 1 tablespoon of the mixture and shape it into a tot, then place on the prepared baking sheet.
• Bake for 25-30 minutes, flipping halfway through. Enjoy!