Each week a nutritionist from the University of Maryland Medical Center provides a post on nutrition topics for The Baltimore Sun's Picture of Health blog (baltimoresun.com/pictureofhealth). This week, Faith Hicks weighs in on encouraging kids to eat their vegetables.
Most of us realize we aren't eating the recommended number of fruits and vegetables per day. Our kids' plates are falling short, too. Less than 25 percent of American kids are regularly eating the recommended number of vegetables. The statistics are even lower for teens. Furthermore, about half of the time the vegetable that they do eat is French fries.
It can be a challenge to persuade kids and teens to steer away from chips as a side dish in favor of fruits and vegetables. One way to make any food more appealing is the use of color. The recipe for chicken lettuce wraps below is a "riot of color" with orange, green and purple. It also is a lower fat version of most restaurant lettuce wraps.
Play with your food
Another way to promote the acceptance of new foods is to involve kids in the selection and preparation of the meal. Have kids choose the recipes, make the grocery list, and shop for ingredients at the store. You can involve younger family members in the assembly of the meal.
Finding cool tools that can be used for safe food preparation is important. A julienne slicer makes pretty matchstick carrots. A food chopper makes chopping nuts safe and fun for kids.
The second recipe is for a crunchy, herb and cheese coated vegetable blend. Kids can don an apron, roll up their sleeves and do the dipping and coating. What a great way to satisfy the craving for crunchy, salty foods and have fun together in the kitchen as well.
Rainbow Chicken Lettuce Wraps
21/2 pound boneless chicken thighs
1/4 cup light soy sauce
2 tablespoons sesame oil
1 14 oz. jar duck sauce
1 heaping cup very finely shredded red cabbage
1 heaping cup match-stick grated carrot
6 green onions (scallions), green part only, sliced into quarter-inch slices
1 cup coarsely chopped peanuts
1 can diced water chestnuts, drained
2 heads Boston lettuce, washed, leaves separated, and stems removed, so that the leaves form a cup.
Preheat oven to 350 degrees. Place chicken in a baking dish and pour soy sauce over chicken. Bake until cooked through, about 40 minutes. While chicken is baking, shred cabbage and carrots, chop onions and peanuts.
When chicken is finished, place on cutting board and chop into half-inch chunks. Place in a large, microwaveable bowl and add any leftover soy sauce from the baking dish.
Add sesame oil and duck sauce and microwave until warm. Add remaining ingredients and microwave again until hot.
Fill lettuce cups with chicken mixture and arrange on a large platter.
Baked Parmesan dipping veggies
(Adapted from Better Homes and Gardens)
2/3 cup fine cornflake crumbs
2/3 cup grated Parmesan cheese
2 teaspoons onion powder
1/2 teaspoon cayenne pepper
1 teaspoon Italian seasoning
2 egg whites
2 tablespoons water
1 8-oz. package button mushrooms, washed
1 cup cauliflower flowerets
1 cup broccoli flowerets
1 cup marinara or puttanesca sauce
2 tablespoons olive oil
Pour olive oil onto a nonstick cookie sheet and spread as evenly as possible with a paper towel or pastry brush.
In a bowl, mix cornflakes, Parmesan, onion powder, Italian seasoning and cayenne.
In another bowl, beat egg whites and water together using a whisk or fork.
Dip each vegetable in the egg white, and then roll the Parmesan mixture.
Place in a single layer on the cookie sheet. Bake at 425 degrees until vegetables are tender, about 30 minutes.
Warm the marinara while vegetables are baking.
Serve hot out of the oven with the marinara as a dip.