How to get more Veggies & Greens into your kids diet!

It can be challenging to get enough nutrients to our kids when they are picky eaters.  Here are a few tips to sneak some into there food and have them enjoy it too!

Maybe I should put husbands or yourself in there too.  We all can benefit from more plants in our lives.  Plants hold the power of nutrition.  They are the original source of energy.  Even when we eat meat the nutrition came from plants.  Cows are vegetarian.  But pollutants like pesticides, hormones, chemicals from air or water or soil,  and antibiotics, all get more concentrated in meats.  Plants have the highest amount of nutrients, vitamins, and minerals.

Did you know that Kale and seaseme seeds make a complete protein?  Spinach has them all, it’s a complete protein.  Check out nutrition data.com to find out what’s in your food.  It shows all the nutritional data and what foods are needed to complement the protein.  So fun.

Pasta and Veggies with live Enzymes:

So here’s what I did this morning.  Bodhi, (2yr old) has school today and the teacher said he was wanting others kids mac and cheese.  So I took the organic Annies grass fed mac.  I made it with ghee (clarified butter), I diced up some carrots, sugar snap peas and broccoli in my handy dicer (top left).  After the mac was cooked I let it cool a bit and then stirred in the raw veggie mix.  By keeping it raw it retains all of it’s enzymes.  Keep it below 118F to not kill the enzymes, which is warm to the finger.  Then I added in some raw milk at the end.  I saved the milk until the pasta cooled some as well to keep the enzymes in the milk alive.  Pastrized milk has no enzymes so if that is what you have it will not matter when you add it.  Thus he has a really tasty pasta with some live enzymes and veggies.  He had some last night so I know he likes it.

Morning Smoothie:

I have had great success with smoothies with Bodhi as well.  Here is this mornings recipe, he loved it!

  • Mango (I had 1/2 fresh and the rest was frozen) about 1 cup
  • Pineapple about 1 cup
  • Lots of Power Greens (filled up the blender)
  • small amt. of Pear Juice (1/4 -1/2 c)
  • water
  • Chia seeds
  • Hemp seeds
  • Liquid Calcium/magnesium (helps with the oxalates in the greens, adds sweetness too – 1/2 cap full)  too much of this can cause muscle cramps if you are dehydrated.
  • 1/4 cup of sprouts – mung beans and peas (so easy to grow)

Note on Oxalic acid in Kale:

Kale naturally has oxalic acid in it to protect it from animals, insects, and fungi.  Oxalic acid is a toxin made from a mixture of fungus and yeast, and can cause lots of problems, such as gout, kidney stones, and muscle pains. To lower your smoothie’s oxalic acid, you can mix calcium and magnesium in your blender.  These minerals bind to the oxalic acid so you don’t absorb as much of it.

In general think about making a fruit smoothie and adding greens.  I serve it at room temperature in the winter so as not to be eating cold in the winter which is shocking to the system.

Super Simple Fast Smoothie Guideline

Another Smoothie Recipe

Cooking Veggies

I think ghee and a little salt can go a long way for making veggies taste super yummy.

I have good luck with Broccoli steamed with ghee and salt.

Spinach sauteed with Baby Bella mushrooms with ghee and salt.

Veggie Cakes

The other day I put a bunch of veggies diced in my dicer in with some spaghetti squash diced up, hummus, ghee and eggs.  I put coconut oil in a muffin tin and scooped it in.  I baked it on 350 degrees for an hour.  They where yummy.

Veggies in hamburger

I always had greens chopped finely into hamburger meat as well before cooking.

Living soups

Though I have not been able to get Bodhi to eat much of this he will use it as a dip.  I baked some tempe strips and he loved dipping them into my green soup.  Coat the tempe with ghee and season with salt and pepper.  Bake at 400 for 20 or so minutes.  Yummy!

Here is a Living Soup recipe from last night!

  • sugar snap peas
  • carrots
  • coconut milk
  • cilantro
  • ginger
  • spinach
  • curry blend

I added lots of sugar snap peas so it came out sweet.  Then I topped it with sprouts and avocado for more texture.  Warm on stove until warm to finger or 118F.

Other Living Soups Blog

Oatmeal

Though I don’t put veggies in the oatmeal, it is loaded with love.

I mix in a jar the following so for the week I can have it premixed.

  • rolled rye flakes
  • rolled triticalle flakes
  • shredded coconut
  • sunflower seeds
  • cashews
  • goji berries
  • chia seeds
  • hemp seeds
  • cinnamon
  • cardomon
  • nutmeg
  • tumeric

Then I add fresh diced apples, bannanas and dates.

Cook for 15 minutes.

If you find this helpful please share it!  And comment and let me know your tricks!

If you want to learn more about healthy living, nutrition, and habits for longvity and happiness.  Check out the Vibrant Health Evolution page.  I have  a course coming up soon, and I am offering free strategy sessions with no obligation to help you define your health goals and how to get there.  Make an appointment here.

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