It can be hard to make a lifestyle change if you have a family that’s resistant to eating “rabbit food” aka – they want little to nothing to do with vegetables. Children can be especially resistant because the tastes and textures are new to their palate.
If this sounds a little too familiar at home, don’t pull your hair out or throw in the towel just yet. Perhaps these creative suggestions could help get your family to eat more veggies:
Cauliflower Grilled Cheese Sandwich
Grilled cheese sandwiches are a family staple as they are quick to please. So why not try swapping out the bread for a cauliflower crust to make a delicious cauliflower grilled cheese sandwich?
Cauliflower is a great, nutrient-dense food that frankly, is a bit hard to get younger eaters to enjoy (without drowning it in ranch at least). However, if you can start adding it to meals, your family can begin to gain the nutritional benefits even if it’s just one cup at a time. One cup of cauliflower has:
- Only 29 calories
- Close to no fat, sodium, or sugar
- 73% daily value of Vitamin C
- 19% daily value of Vitamin K
- 15% daily value of folate
- 13% daily value of pantothenic acid
- 12% daily value of Vitamin B6
- 11% daily value of choline
- 11% daily value of fiber
- 9% daily value of Omega-3 fatty acids
More yummy ways to use cauliflower:
Sautéed Brussel Sprouts with Bacon and Onion
Plenty of adults swear that they will never eat brussel sprouts, so how in the world could we ever convince kids to eat it? Easy! Can you say bacon?
The recipe for sautéed brussel sprouts that I like to use doesn’t call for a ton of bacon, which could negate the benefit of eating healthy. Instead, it strikes a balance between eating with an eye to nutrition, while still being a treat to the palate. The best part is, it can be easily paired with most dinner entrees (I especially like it with either pasta or chicken).
As for the nutritional breakdown, a cup of brussel sprouts has:
- 56 calories
- 243% daily value of vitamin K
- 129% daily value of vitamin C
- 7% daily value of vitamin A
- 23% daily value of folate
- 18% daily value of manganese
- 14% daily value of potassium
- 16% daily value of vitamin B6
- 14% daily value of thiamine vitamin B1
- 10% daily value of iron
- 11% daily value of omega-3 fatty acids
Want more crowd pleasing recipes for brussel sprouts? Check these out:
Beef and Rice Stuffed Bell Peppers
Okay, technically bell peppers are classified as a fruit, but as it falls into the savory category, I usually let that slide. It also helps that they are packed full of nutrients that both growing and aging bodies can benefit from.
One way to get the family on-board with eating bell peppers is by serving them stuffed. My own children find using the bell pepper as a vehicle for the tasty stuffing is a great way to both play with their foods and eat the boring fruit that I insist they eat.
As for the nutrients they get, a cup of bell pepper has:
- 29 calories
- 11% daily value of vitamin A
- 200% daily value of vitamin C
- 14% daily value of vitamin K
- 6% daily value of thiamin
- 17% daily value of vitamin B6
- 4% daily value of folate
- 4% daily value of magnesium
- 7% daily value of potassium
- 9% daily value of manganese
More fun ways to use your bell peppers:
It doesn’t have to be a massive struggle to help your family eat more vegetables. Just keep in mind that you don’t have to make drastic changes to incorporate vegetables, but instead, just start adding more to foods that your family already enjoys.