Veggie Victory: Fun and Creative Ways to Win Over Picky Eaters

We all want our kids to love vegetables, but the reality is, not everyone loves everything. There are some easy ways you can expose your kids to more plants and encourage their acceptance. It's also worth mentioning that it's easy to get stressed out by this but try to remember that if you are mostly eating meals at home, whole foods most of the time, and doing your best - you're doing a great job.

Here are my top favorite ways to increase plant acceptance for yourself or your kiddos.

1. REMOVE the pressure: Research shows that kids who are pressured to eat foods, ANY foods, not just fruits or veggies, are more likely to become pickier eaters. Just channel your inner Elsa and Let IT Go.

2. Lead by Example: Kids are more likely to eat vegetables if they see their parents and caregivers enjoying them regularly.

3. Make it Fun: Create visually appealing, colorful dishes with a variety of veggies. Use cookie cutters like these to make fun shapes or arrange vegetables into smiley faces.

4. Get Them Involved: Let your kids help with meal preparation. They're more likely to eat veggies they've had a hand in preparing or snack on the raw veggies in the process. Our littles like to help 'chop' so I let them use these kiddos safe knives to cut soft stuff like watermelon and bananas.

5. Bring them to the store: If you can, and want to, lots of stores give kids free fruit while shopping or let them pick out something new they want to try.

6. Pretend its a snack: I don't know what it is, but if you call something a snack, kids are scientifically proven to be 1035% more likely to eat it. We love to do snack trays with these super fun liners. I fill up a muffin tin with things like cucumbers, crackers, cheese, fruit, and honestly anything you have on hand and they gobble it up!

7. Dip It: Serve vegetables with tasty dips like hummus, yogurt-based dressings, or peanut butter. Veggies are not any less nutritious just because they have dressing on them.

8. Blend Into Smoothies: Sneak leafy greens like spinach or kale into fruit smoothies. The sweetness of the fruits can mask the vegetable flavor. Want more smoothie inspiration? Check out my smoothie e-recipe book here!

9. Try Veggie-Based Snacks: Opt for veggie chips or puffs made from vegetables like sweet potatoes or peas as an alternative to traditional snacks.

10. Experiment with Cooking Methods: Roasting, grilling, or sautéing vegetables can enhance their flavor and texture. Encourage kids to try veggies cooked in different ways to find their favorites.

11. Incorporate Veggies into Familiar Dishes: Add finely chopped or pureed vegetables into pasta sauces, soups, or casseroles. This can be a subtle way to increase veggie intake.

12. Garden Together: If you have access, plant a small vegetable garden and involve your kids in growing their veggies. My kids love to snack on tomatoes right off the vine and will eat fistfuls of blackberries we pick in the neighborhood.

13. Be Patient: It may take several attempts for kids to develop a taste for certain vegetables. Keep offering a variety of options without pressure, and be patient as their preferences evolve.

Remember, the goal is to create a positive and enjoyable experience around all foods and not praise any one food group over another. All foods are nourishing, provide nutrients and can be part of a balanced diet. Relax, get creative, have fun, and watch your little ones or yourself embrace the colorful world of vegetables one bite at a time.

One-Pot Plant-Powered Dinners: Simplifying Busy Weeknights

Somehow the time between when work ends and dinner has to be on the table goes by in a blur. Even if you aren't feeding tiny humans, you've got better things to do on the daily than slave away in the kitchen and spend your time washing a ton of dishes.

Enter the world of one-pot plant-powered dinners, where simplicity meets nourishment, and cleanup becomes a breeze. These recipes not only save time but also work on incorporating more plants, making your busy evenings a lot more manageable, delicious and packed with nutrients.

1. Hearty Lentil and Vegetable Stew: This wholesome stew brings together earthy lentils, hearty vegetables, and aromatic herbs in a single pot. Let it simmer gently, allowing the flavors to meld and create a comforting meal that's both filling and nutritious.

2. Quinoa Primavera: Celebrate the season's bounty with quinoa primavera. Load up the pot with colorful bell peppers, zucchini, cherry tomatoes, and your favorite herbs. Quinoa adds a protein punch, making this dish both vibrant and satisfying.

3. Chickpea and Spinach Curry: Warm spices, tender chickpeas, and vibrant spinach come together in a rich curry that's as nourishing as it is flavorful. Serve it with a side of whole grain rice or naan for a complete meal.

4. Mushroom and Spinach Risotto: Creamy and comforting, a mushroom and spinach risotto is a true treat. The flavors of sautéed mushrooms and the creaminess of Arborio rice create a dish that's elegant enough for company but simple enough for a weeknight.

5. Sweet Potato and Black Bean Chili: Loaded with fiber and protein, sweet potato and black bean chili is the perfect cold-weather comfort food. Packed with spices, beans, and the goodness of sweet potatoes, this dish will leave you feeling nourished and satisfied. Bookmark this one for fall!

6. Tofu Stir-Fry with Brown Rice: A colorful tofu stir-fry is a quick way to get a nutritious meal on the table. Sauté your favorite vegetables, marinated tofu, and a flavorful sauce in a single pan. Serve it over brown rice for an energizing dinner. You can use any protein here if tofu isn't your jam.

7. Coconut Veggie Curry: Create a fragrant coconut veggie curry by simmering a variety of vegetables in a rich coconut milk-based sauce. With an array of textures and flavors, this dish showcases the versatility of plant-based ingredients.

8. Ratatouille with Polenta: Let your pot transform into a canvas for a ratatouille masterpiece. This colorful medley of eggplant, zucchini, bell peppers, and tomatoes is served over creamy polenta for a wholesome and satisfying meal.

Want even more inspiration? Check out my offerings in the shop, including my 7-Day Vegan one-pan meal plan. Not even interested in cooking? There's a no-cook summer meal plan with your name on it!

Healthy Plant-Based Lunch Ideas for Busy Weekdays

As a working parent, it's already hard enough to feed your family multiple times a day, let alone make sure you get something healthy to scarf down between meetings. But you are taking a break to eat mindfully right??? Check out my blog on the benefits of mindful eating (and getting OFF your phone while doing it) here -

You probably know a nutritious midday meal is essential to keep you energized, focused, and avoid that dreaded afternoon slump or sugar frenzy hackathon. Incorporating these plant-based meals, or adding your favorite protein will help you push past and be ready to handle whatever the post-work hustle until bedtime brings you.

1. Buddha Bowl Bliss:

Prepare a vibrant Buddha Bowl filled with an assortment of colorful veggies, grains, and plant-based proteins. This is so easily customized to whatever you have in the pantry or fridge. Start with a base of quinoa or brown rice, add roasted sweet potatoes, cherry tomatoes, cucumber slices, and avocado or any other veggies you have. Top it off with a sprinkle of chickpeas or your favorite protein and a drizzle of tahini dressing for a satisfying and nutrient-packed lunch.

2. Wraps with a Twist:

Swap traditional wraps with nutrient-rich collard green leaves or my favorite, sprouted tortillas. Fill them with hummus, shredded carrots, sliced bell peppers, a handful of leafy greens, some tofu or whatever you have around. Roll it up and enjoy a crunchy, flavorful wrap that's easy to take on the go.

3. Hearty Lentil Salad:

Combine cooked lentils (can get these pre-made and marinated for even more ease!) with diced cucumber, cherry tomatoes, red onion, and fresh parsley. Toss with lemon juice, olive oil, and a pinch of salt and pepper for a refreshing and filling lunch option. Add some crumbled feta cheese or avocado for extra creaminess.

4. Zucchini Noodles with Pesto:

Spiralize zucchini into noodles and toss them with a homemade basil pesto sauce. Include cherry tomatoes and toasted pine nuts for added flavor and texture. Make sure to add some kind of protein too to stabilize blood sugar.

5. Chickpea Tuna Salad:

Create a plant-based version of the classic tuna salad (or just use regular tuna) by mixing mashed chickpeas with diced celery, red onion, and capers. Season with lemon juice, Dijon mustard, and a pinch of seaweed flakes for that "tuna" flavor. Serve it in a sandwich of sprouted bread or on a bed of greens for a protein-packed lunch.

6. Protein-Packed Quinoa Salad:

Mix cooked quinoa with diced bell peppers, cherry tomatoes, black beans, and corn. Drizzle with a tangy lime-cilantro dressing and toss in some diced mango for a tropical twist.

Remember, preparation is key! Spend some time on weekends to batch-cook ingredients and prep veggies to save time during the busy workweek. Want even more tips on meal-prepping and batch cooking? Check out my blog here.

These plant-based lunch ideas will not only nourish your body but also keep your energy up and sanity within reach. Happy lunching!