How to take the gross out of greens: Getting kids to eat more veggies.

​September is Eat More Fruit and Veggies month.  Why does there seem to such a love-hate relationship between kids and vegetables (well, perhaps not all kids but many)? Whatever the reason, we all know their growing bodies and brains need the nutrients locked inside. There’s a heap of research highlighting the benefits of a plant-based diet for a developing child. So, how can you get your kids to eat their green vegetables?
 
Introducing new foods to kids when they are young is one way to get them to eat their greens. Their palate is clean and ready to accept new foods. They will learn how vegetables are supposed to taste and choose the ones they like. Resist the urge to smother them with butter, salt or garlic; instead, let the natural flavour come through. Having said that, my son only fell in love with broccoli when he discovered it with garlic sprinkled on top!
If your children haven’t developed a love for greens, you may have to be a little covert with your veggie operation.
 
1. Hide diced or whizzed down vegetables within sauces.  Add them to soups, stews and even spaghetti sauce. You can hide a bevy of good things in them.
 
2.  Double the vegetables in foods they normally eat. Let’s take a hamburger, for instance. Homemade burgers are the best. Kids who don’t eat a lot of veggies will put them on their burger. This is your opportunity to smuggle a few more greens in; if they usually take one piece of lettuce, add two. Vary your types of lettuce, so they get a variety of tastes: romaine, iceberg, rocket, spinach leaves, and even mixed greens.
 
3. Add a salad to your meals. Serve the salad while the kids are waiting for the main course. The hope is that when they are truly hungry they will dive right in. Get them to help with the salad preparation. It gives them a chance to create a salad they will like or to create a face or an imaginary character out of a salad. Offer a smorgasbord of add-ins including green things like cucumber, lettuces, beans (edamame, peas) and green peppers and see what they come up!

You could also get them to help you make your own dressing (experiment with different flavours and ingredients such as olive oil, balsamic vinegar, honey, mustard, lemon juice etc.). 
 
4. Offer veggies and dip for snacks. Again, get the kids involved in helping you make hummus or guacamole, for example.  Instead of serving popcorn with your favorite movie, try a platter of veggies and great-tasting dip. Kids love to dip things so give them each a small bowl of their favorite dip.
 
5. And if all else fails, and they are just not biting consider greens powders. I especially love the Nuzest range, Good Green Stuff, which they do alongside  their range of fruit and veg smoothies! Otherwise, a good option is a multivitamin powder Designs for Health that I add to water or juice. You can buy both these products at IMI. These are great to boost immunity at the beginning of the school year too.
 
We’ve got a great greens-packed recipe that we know kids will like. At the recent Kidsfest event, we made a one-pot pasta dish with the kids. They had great fun cooking it and, judging by their clean plates, they loved it too!
 
We hope your family enjoys it too!

One Pot Green Veggie Pasta
​

Serves 4

Ingredients

• 4 ¾ Cup vegetable stock
• 400g rice pasta
• 1 small onion chopped
• 450 g asparagus spears chopped
• 3 cups broccoli heads
• 3 cups spinach leaves (optional)
• 2 cups peas (optional)
• 3 cups white mushrooms
• 3 garlic cloves chopped
• 2 Tbs olive oil
• ¼ cup coconut cream
• Handful fresh parsley plus extra for sprinkling on top
• Salt and pepper to season
• Lemon juice and zest (to taste)

 
Method

1. Add the stock to the pan on full heat.
2. Add the pasta, onion, asparagus, broccoli, mushroom and garlic.
3. Add the salt, pepper and olive oil.
4. Cook on high heat for 6 to 8 mins, stirring to ensure the pasta doesn’t stick (set timer).
5. Add the coconut cream, lemon, parsley and stir in till all the ingredients are mixed in and cook for a further 2 to 3 minutes. The sauce should be thick and creamy.
6. Remove from the heat and sprinkle parsley on top and serve in individual bowls/plates.

---

Spicy Social Tuesday Mornings - Calling all Mums!
 
​We are delighted to announce a new collaboration with Spicebox Organics.  This is your chance to get together with like-minded mums and chat with Alison, founder of Health Nation, about your pressing health concerns.  Our first session will take place at 10.00-11.30am, September 18th at SpiceBox Organics, Caine Road. We’ll be talking about ways to combat cravings once and for all! We’d love to see you there! RSVP to  info@spiceboxorganics.com or 2559 9887.
 
Kidsfest 6th October

Health Nation is excited to once again be taking part in Kidsfest on 6th October. It’s a great event with an exciting array of meaningful activities for children aged 8 to 12 years. Health Nation’s theme will be ‘Food for Fuel’. We’ll be preparing a healthy and delicious lunch with the children while sharing with them which foods will help them look, feel, think, and perform at optimal levels. Seats fill up fast so if you’d like to enrol your child, visit: 
https://www.facebook.com/events/312147632891899/