10 ways to increase your child’s veggie intake!

We would all like our children to eat more vegetables but how do you increase their intake? Here are some ideas to help…

  1. Awesome Avos – Use avocado instead of butter/margarine as a spread in a sandwich
  2. Powerful Peas – Always keep a bag of frozen peas in the freezer to add to any meal!
  3. Nourishing Soups – Make vegetable soup with all your leftover veggies – add lentils to increase the protein content and make it more filling
  4. Beautiful Broccoli – I always have broccoli in my fridge, as it is a great side to any meal eg. Lasagne, fish pie, pasta, etc
  5. Grated Veggies – Add grated carrot to spag bol
  6. Cauli Curries – Try adding cauliflower to a mild curry as they soak up the flavours beautifully!
  7. Picnics – Add a few olives and cherry tomatoes to a picnic lunch
  8. Dip, dip – Dip veggies in hummus or cream cheese (eg. Carrots, cucumbers, celery)
  9. Veggie Pizzas – Add veggies to home made pizzas as a topping (eg. Mushrooms, peppers, onions, tomatoes, artichoke, etc)
  10. Rainbow Roast – Roasting makes the veggies delicious and sweet…try roasted peppers, butternut, courgettes, red onion or sweet potatoes (make it as colourful as possible, like a rainbow!)

And finally, try to get your child involved in the preparation of meals as your little helper. I know it is quicker to do it yourself, but your child will be more likely to eat something that they have helped prepare!

Try using small scissors to let them “chop” veggies such as strips of peppers, carrots or courgettes. They could also make home-made pizzas and use the veggies to make a ‘face’ on their pizza. Have fun with it!

Paula x 


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