Kids & Veggies: Top 10 Tips to Get Little Ones to Eat Better

Kids and vegetables. They go together like oil and water sometimes, right?

Not in our house! But that was after intentional decisions and work. I bet there are some children who are born loving broccoli, and that’s great. But that was NOT the case for my daughter. It was a struggle, every. single. meal. for. a. year. to get her to try anything new.

But here we are, she’s 2 and a half, and she eats everything.

I am writing this to share some of the tips I found successful when trying to teach my daughter to love vegetables, and also to encourage you to endure those tough days and not give up. Eating a variety of foods is so essential for proper nutrition and starting children early is the best tip I have.

Here are 10 of my favorite tips to get kiddos to love their veggies:

  1. Cook them deliciously! SO often people have said things like “I hate Brussels sprouts” to which I reply “Really? How have you had them?” Most common answer is boiled or steamed. Um,  I wouldn’t like that either! The best way to eat Brussels sprouts in my opinion is to slice them and saute them with onions and garlic in a pan or roast on a sheet tray in the oven. They get such delicious texture and flavor, a family favorite. Another example is broccoli. My daughter loves it when I serve the broccoli roasted with lemon, garlic, and salt.
  2. Serve with a Dipping Sauce – kids LOVE to dip. Do they like ketchup? BBQ sauce? Vegan cheese sauce? Cook the veggies, cut into spear type finger food and serve with a sauce. This instantly makes it more interesting! My daughter also loves it when I steam broccoli, season with garlic & salt, then serve with a vegan cheese sauce to dip in! My favorite vegan cheese sauce recipe is one I adapted from Oh She Glows and the Minimalist Baker. I’ll share on my blog soon!
  3. Serve with their favorite foods! OK, we don’t want to totally torture the poor kiddos. Sweeten the deal a little with making a delicious and balanced plate. What do they like? My daughter loves pasta. I try to get her to take one bite of something new every 2-3 bites of her favorite on the plate.
  4. Set an example. Your children are watching. You can’t just make salad, broccoli, or green beans once a week and expect them to hop on board. They have to see their parents eating them, loving them, and serving it to themselves before they are willing to do it themselves. If you want your children to eat healthier, you have to be willing to eat healthier yourself first.
  5. Be consistent! If there’s something you’d like your children to eat more of, make it regularly. They have to be exposed to healthy foods regularly in order to be more open to try them.
  6. Guacamole Trick: This one is from a fellow mama that I follow, Ellen Fisher. (She has a plant based e-book that’s incredible!) To teach her sons to love salad, she finely chops spinach and blends it into guacamole. As her children age, she slowly lessens the avocado and it turns into more of a salad and less of a bowl of guacamole. I tried this with my daughter and it works. I chop spinach, tomatoes, onions, and season the mashed avocado and serve with a spoon. She loves it!
  7. Sneak them in if you have to! One of my favorite ways to sneak in veggies is to shred carrots and chop spinach then mix them into pasta sauce. My daughter always loves to eat pasta so loading up the marinara with veggies is a great way to get her to eat a more balanced meal.
  8. Smoothies every day. My daughter did not love smoothies. It took me a while of consistently making them for myself and offering them to her to get her to actually want her own cup. I love to add spinach, flax seeds, powered greens, kale, and other goodness into smoothies. I got her a stainless steel thermos that hides the color of she smoothie so she doesn’t refuse it based on color. Her favorite smoothie is more like a milk shake and is a mixture of: bananas, flax seeds, almond milk, peanut butter, dates, and greens.
  9. Make it Fun! I also love to tell my daughter stories. I talk to her and tell her how broccoli are little trees! Aren’t they cute? Make it fun. Let them see you enjoying your meal and they’ll follow your lead….eventually!
  10. Don’t give up. Kids will take their own lead if you let them. Sure, some kids just will not love broccoli, and that’s ok. It’s up to you to find healthy foods that they’ll love. It’s not an easy job, but it’s worthwhile. I am so happy I put in the effort with my daughter as now she eats salads, veggies, and pretty much anything I make. I cook one meal at each meal time and we share. Keep the faith, my friends! The effort you’re putting in is worth it to help instill a sense of vibrant health and a life long love of veggies.

If you’d like any specific recipe ideas or to chat more about this, feel free to comment or message me!

 

Essential Oil Infused Garlic & Herb Roasted Potatoes with Creamy Cashew Dipping Sauce

Have you ever tasted a FLAVOR BOMB? Get ready….

I have one delicious recipe to share with you all today. First, I infused some salt with essential oils then used the salt to season the dishes.

Did you know that Lemon, Dill, and Sage Essential Oils are great to assist in digestion? Cooking with them is a win/win! Tastes amazing and helps your digestive system process everything more smoothly. Um, sign me up! If you’d like to know more about Essential Oils, feel free to contact me. 

A word about my recipes: I don’t always measure exactly, so taste and season more if necessary! This is *basically* what I did to create this family favorite! Please let me know if you give it a try and your thoughts.

Essential Oil Infused Salt

I added about 1/4 cup of salt to a glass jar and then added about 20 drops of Lemon Essential oil, 1 drop of sage essential oil, and 2 drops of dill essential oil. Shake that baby up! Set it aside. The salt helps the oils mix together and be more evenly dispersed when using them in a recipe! The essential oils are very powerful and the salt helps you get all the flavor, while using less of the oil per seasoning.

Now, take whatever potatoes of your choice. I chose:

Garlic & Herb Roasted Potatoes

4-5 Small Yukon Gold Potatoes

2 Small Sweet potatoes

1 Teaspoon olive oil

1 Teaspoon garlic powder

1/2 Teaspoon Smoked Paprika

1 Teaspoon (or more) Infused Salt

Dash of Pepper

Wash and Cut potatoes into wedges of similar size and mix together with seasonings in a glass bowl. It’s best to use glass whenever dealing with essential oils as it can erode plastic.

Line a sheet tray with parchment paper and roast at 375 degrees for 15 minutes, flip, and roast for another 15. Depending on your oven, and the size of your wedges, you may need more or less time.

Essential Oil Cashew Cream Dipping Sauce

This is basically a cashew ranch dressing seasoned with essential oils and it’s life. This sauce can be as creamy, thick, runny, or gritty as you choose.

Notes to think about:

** The longer you soak the cashews, the creamier the sauce. Overnight is preferred.

**The liquid you add will have a direct affect on consistency, so add with caution to get your desired thickness. Less liquid is more like a sour cream, more is more like a ranch dressing. You take your pick! Below is how I would start off, you can always add more.

1.5 C Raw cashews (soak in water in the fridge for 1hr or up to overnight)

1 Teaspoon Apple Cider Vinegar

1/2 C Water

1 C Plant milk (unflavored, unsweetened)

3 Drops of Lemon Essential Oil

2 Drops of Dill Essential Oil

1 Teaspoon Garlic Powder

Season to taste with the Essential Oils Infused Salt!

Drain the soaked cashews and add to a blender with all other ingredients. Blend in a high speed blender or food processor. Enjoy! Keep leftovers (If there are any) in the fridge for 4-5 days.

** I ran out of plant milk while making this sauce one time and I mixed in some vegan mayo, it was delicious! Not my first choice, but it works.

** I reuse the sauce by mixing it with more plant milk and nutritional yeast, then serve it over noodles as a mac and cheese for my toddler.

**This would also be delicious if you added chives.

 

 

Plant-based Meal Planning for Beginners: 10 Easy Steps

When I first stared to transition my diet to being more plant based, I admit, I felt a little lost. It seemed daunting! I was so used to choosing a meat and a couple side dishes to go with it. But without meat, where do I even begin? Overtime I have found staple recipes that are easy to whip up and that my family loves. But cooking a whole foods, plant-based diet is sometimes more time consuming than the standard american diet because I’m often making more from scratch than I would have in the past.

I am about 6 years into my plant-based journey and recently started efficiently meal planning. I had never really found a successful way to meal plan before, and the way I have figured out how to do it now is much more efficient. Keep in mind, this is just one way to do it and this is what works best for me! There may be something totally different that works for you, and that’s OK! I love to meal plan Saturday, shop and prep Sunday, and begin Sunday night.

Here are the basics of how I meal plan for the week:

Step 1.  Clean out anything old and expired from your fridge

NO ONE likes a dirty fridge. Go through and toss anything expired, older than you remember, and get rid of junk! After that, give it a quick wipe down. I promise you that you’ll feel so good afterwards! Oh, and yes, I did say TOSS the junk! Even if said junk is good, toss it. Your health is more important! Here’s a list of common food additives to avoid if you need some inspiration:  Top 10 Food Additives to Avoid

Step 2. Take inventory and organize your fridge 

I have found that I am so much more willing to prep food for the week and store it in the fridge if my fridge is clean and ready to go. In the past, I found that a disorganized fridge was really frustrating to maneuver throughout the week. However, a clean and organized fridge is so much more inviting and once you have shopped and prepped your food, it’s fun to put it in your fresh fridge! Think that’s loony tunes? Try it. Then come chat!

Step 3: Consult your calendar and figure out which days you’ll need to make dinner, which would be better for a leftovers night, and which you’ll eat out 

This was my area of downfall. I am a spontaneous (and ADD) mother who – is that a squirrel? – you get the point. Planning ahead and foresight are NOT my strong suits! I have to make an effort to make my life run even somewhat smoothly and for me a tangible way to do this is getting my calendar involved with the meal plan. This one is probably a “Duh” moment for most people, but there was a time I planned Lasagna for a night I had an outing to go to and instead I was left scrambling for something faster, so, I thought I’d better mention it. Now, I consult my calendar! For example: this coming week I have a bible study on Tuesday night, so Monday night I planned to make Lasagna! Lasagna is the perfect day before meal to make because the leftovers the next day are JUST as delicious. So the night of bible study I’ll just have to warm up some dinner and we’re good to go!

Step 4. Recipe choosing tips: Choose recipes revolving around what you already have, recipes that make sense, recipes that you can easily make extra of, and recipes that have shared ingredients  

This is something else that didn’t come naturally to me. I originally just started finding recipes that sounded good without taking much else into consideration. Now, I take inventory and see what main ingredients I have and go recipe hunting based off of that! This is a money saver to use what you already have. I also tend to try and make recipes that make good leftovers. We like to eat leftovers for lunches, and sometimes dinner the next night. It’s an easy way to make sure you’re eating well with doing less cooking.

Step 5. Adopt the “make it once, use it twice!” motto and have fun!

Another time saving trick I love to do is my “make it once, use it twice” motto. One example of how I do this is on my prepping day, I’ll make a salad dressing I can use throughout the week. Another way is my cashew cream sauce. I love cashew cream and I make so many things with it! I start by making cashew sour cream and I store it in the fridge. I use it as a topping for multiple meals, I add it to lentil noodles with almond milk & nutritional yeast for my toddler, I’ve added it to marinara to make creamy vodka sauce, and I’ve even made it into a cool ranch dip by adding herbs and garlic. Soak the nuts once, make the cream once, and use it twice (or more times)!

Step 6. Create a master grocery list of items you’re missing from each recipe

Go through the recipes one by one and write out which items you don’t have, take that to the store and you’ll have what you need for the week! I tend to write the groceries into categories of the store, so when I go to the store, I can be efficient and get all the produce, then dry good, etc and my list is more visually organized.

Step 7. Go grocery shopping

Go, go go! Don’t forget to have fun. You might be buying some brand new ingredients! Congratulations on taking this step to taking better control of your overall wellness.

Step 8. Come home and organize your fridge so during the week, things are easy to find. 

Unload and organize your fridge. Make it presentable, it doesn’t need to be rocket science, but having a good looking and highly functional fridge will be super helpful to your motivation & success throughout the week.

Step 9. Prep as much ahead of time as you can

I love to prep ahead of time. Look at your recipes and see if there are any veggies or fruit you could wash and store ahead of time. What would make your life easier in the long run? One thing I always try to prep are my greens. I have found that I am WAY more likely to eat more greens if they’re already washed and ready for me to eat. I love to wash my romaine lettuce and kale, dry in a salad spinner, and store in a freezer bag. I also do this with my cilantro! Did you know that cilantro is one of those herbs that goes bad in the blink of an eye? You can prolong it’s life by simply rinsing it thoroughly, wrapping in a paper towel, and sticking that inside a freezer bag in your fridge. Mine lasts up to two weeks this way beautifully.

Step 10. Set reminders for yourself if you need to do any day before prep

I am useless without lists and reminders. I have recently began utilizing alarms and reminders in my phone more often lately and I love it! I’ve become so much more efficient. Some ideas on how to use alarms and reminders to help your meal plan be a success would be: Look at your recipes, set alarms on your phone for each day to start cooking. How long will each recipe take you? Set an alarm for when you should start cooking based off of what time you want dinner on the table. Another recommendation, look at the recipes and make sure any day before prep is done and set an alarm for that if you need to! For example, some of my recipes call for soaking cashews ahead of time. I love to soak them overnight in the fridge to make super creamy sour cream! So I love to set an alert for the day before to make sure my cashews get soaked.

You can do this!! 

I know it might seem like a lot, but it’s pretty simple! A little planning ahead can make everything run so much more smoothly during the week. Also, I am sure that most of you aren’t nearly as scatter brained as I can tend to be so you may not need the reminders and alarms like I do, and that’s awesome!! Skip over those steps. This is to make your life easier, so do what works best for your family. If you’re just starting out, you can try this plan or another one and then adjust to your needs as time goes on. Either way, happy meal planning and I am so excited for you embarking on this journey toward better health!

 

Roasted Root Vegetable Breakfast Bowls

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Roasted vegetables are a basic staple in our home. There are many variations I like to prepare depending on what we have on hand in the house. We actually LOVE to eat this type of meal for dinner! Breakfast for dinner is one of my favorite things. Also, another thing to note: often times you will see various ways to eat the same recipe. That is because my husband and I often like things served differently with different toppings! He’s more of a “ranch and white bread” type, which is perfectly OK, and I’m a little more adventurous with my palate.  You will see multiple ways to eat my recipes and I hope you find something you’ll enjoy. 

Sausage & Veggie Breakfast Bowl

Roasted Root Vegetable Breakfast Bowls

– Serves 2 Adults, Bakes at 375 degrees for 30 Minutes

Ingredients:

3-4 Eggs, however many each person wants

1 Medium Sweet Potato, peeled & cubed

1 Medium Sweet Onion, cut into 4-6 pieces

2 Yukon Gold Potatoes, peeled & cubed

3 Carrots, peeled and cut into medium sticks

2 cups Broccoli, chopped into florets

1 Medium Lemon

2 tablespoons olive oil

Seasonings: Equal parts thyme, rosemary, smoked paprika, curry powder, garlic, celery salt, and pepper – I lightly dusted each one over the baking tray of root vegetables, then mixed.

**Optional Ingredients/Toppings** – Grape tomatoes, shredded cheese, breakfast sausages, green onions, avocado, hot sauce or salsa

If you have never tried smoked paprika, I highly recommend it! It has become one of my favorite spices, especially when roasting vegetables. It adds a subtle smoky flavor that is out of this world! I also have grown to really love curry powder in my dishes, even when I am not making curry. I have found it adds a subtle touch of sweetness and a boost of great flavor. It may seem odd to regularly add curry to things but it really pairs nicely with the other seasonings. I love both of these flavors, especially together.

Preparation & Cooking:

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To start out, I arranged the vegetables on the cutting board and took a pretty picture – I mean, I laid them out and began to peel and chop them! Hehe. Anyway, after peeling and chopping I usually would add all of the veggies into a freezer bag with olive oil to be tossed around and then coated in the spice mixture. However, I am out of freezer bags so tonight I did all my mixing and seasoning on the baking sheets directly. This way is a little more work but less of a waste of freezer bags so that’s a plus!

Root Vegetables

I keep the broccoli separate from the root vegetables until the end. I do this for two reasons: 1. To create depth of flavor in the end dish. I took the broccoli and tossed them in a mixture of olive oil, lemon juice, garlic, celery salt & pepper. The lemon juice adds a lovely freshness and tang to the dish and another layer of flavor. I love cooking with lemons! 2. I hate mushy broccoli! It is very important to me to maintain the crunchy integrity of the broccoli and I quickly roast them at the end. This means, once the root vegetables are almost done, I put the broccoli in for about 8-10 minutes. Now, if you like your broccoli cooked more, I would turn down the oven temperature to 350 and bake them longer. I prefer a higher temp as to roast the outside of the broccoli yet still leave it crisp and intact. I have thought a lot about broccoli, can you tell?

I love Broccoli

For the root vegetables, after they’re coated in the olive oil and spice mixture, they go into the oven at 375 for 30 minutes, turning them every 10 minutes so they roast evenly. After 20 minutes of roasting, I put the broccoli into the oven and let them roast as the root vegetables finish up. While these two things are happening, you know, the magic in the oven, I cooked two sausage links for my husband and over medium eggs for the both of us.

Roasted Lemon Garlic Broccoli

Roasted Root Vegetables

After assembling this glorious mixture of vegetables, they get topped with whatever toppings of your choice! Tonight, for the mister, he enjoyed his bowl with chopped pork breakfast sausage, cheese, and two over medium eggs. For me, I went a little light and just had one egg over medium with chopped grape tomatoes. Usually, I’ll add avocado, green onions, hot sauce, and a zesty southwestern sauce I make (I’ll post the recipe on another page..it is AMAZING!). Get creative! But the base of this recipe is just so, so satisfying!

Here it is, breakfast bowls two ways:

Breakfast Bowls Two Ways

I hope you enjoy it! Let me know.

Best wishes,

K