Summertime is officially here! And it's the perfect time to enjoy all the fresh fruits and veggies of the season. Did you know that June is celebrated as Fresh Veggies Month, is a great time to try new produce and add some pizzazz to your meals with colorful, nutritious produce.
We finished school last week (hallelujah!!) which means more family time on the horizon. This means more time to bake and cook (my happy place is in the kitchen lol) with my kiddos.
But what if your kids (or hubby) aren't feeling the veggie love? Or what if you don't like vegetables that much but you want to learn to love them? Keep reading and I'll share some helpful tips along with one of our favorite veg recipes.
Eat More Veggies (ugh...)
Growing up, your mom or grandmother probably fussed over you "eating your vegetables" at the dinner table. As a result, you may have developed a resentful relationship with veggies. Even still, it IS possible for you as a grown-up to enjoy vegetables!
Eating a variety of fresh vegetables is key to staying healthy, especially for growing children. Vegetables are rich in vitamins, minerals, and antioxidants. These nutrients are critical to balanced immune systems, healthy skin, and brain function. Vegetables are also high in fiber, promoting healthy digestion and preventing chronic diseases.
The Nutritional Benefits of Fresh Veggies
Fresh foods help energize your body and keep your family well! Some summer vegetables to consider adding to your meals include:
- Tomatoes: Rich in vitamins C and K, and lycopene, a powerful antioxidant.
- Zucchini: Low in calories but high in vitamin C and potassium.
- Bell Peppers: Packed with vitamins A and C, and fiber.
- Cucumbers: Hydrating and refreshing, cucumbers are a great source of vitamin K.
- Green Beans: A good source of vitamins A, C, and K, and fiber.
Exploring Fresh Veggies with Kids
Introducing your family to new foods can sometimes be a challenge, especially when "greens" are involved. Did you know that exploring new foods with children helps them develop healthy eating habits? It's true! The good news is summer provides a unique time to make a "food quest" into a fun and engaging experience. Here are some tips to help your crew explore and enjoy fresh veggies:
1. Visit a Farmers' Market: Take your kids to a local farmers' market. Do a Google search or hop on your local moms Facebook group to find a market near you. Let them pick out some vegetables they've never tried before. Ask the farmers for suggestions on how to best prepare their produce - and possible sample some!
2. Grow a Garden: Some vegetables grow wonderfully indoors! If space allows, plant a small vegetable garden. Kids are more likely to try veggies they've helped grow. Even a few pots on a balcony can yield fresh herbs, cherry tomatoes, or peppers.
3. Get Creative in the Kitchen: Involve your kids in the cooking process. Let them wash, peel, and chop the veggies (with appropriate supervision). Making veggie burgers or colorful salads together can be a fun activity.
4. Make It a Game: Create a veggie challenge where kids earn points for trying new vegetables. Reward them with a special treat or a fun outing.
One fun and practical way to do this is with veggie burgers. You can buy them in the freezer section in a pinch, but they're super quick to make in bulk. They're easy to make & freeze, affordable, and a delicious way to add vegetables into your meal rotation.
All you need is a good cheat code... and I have one for ya. ;)
Tips from My Family to #EatMoreVeggies
Before we dive into the recipe, I've gathered some tips from my family members on how to get your kids to eat more veggies:
- **C (who enjoys celery):** "Be willing to try a new veggie even if you don't like it yet."
- **H (who enjoys peas):** "Try different seasonings or sauces on them."
- **My husband Brian (who enjoys broccolini):** "Put butter on 'em. Adding butter makes most vegetables taste better."
- **And me?** My advice is to try veggies in different forms (cooked, raw, roasted, steamed, etc.). For example, I enjoy my favorite vegetable (Brussels sprouts) roasted or shredded raw in a salad.
Veggie Burgers for the WIN
Like I said, veggie burgers are a fun and easy way to incorporate fresh vegetables. If you haven't tried one yet, you're missing out! Unlike traditional meat burgers, veggie burgers come in a variety of flavors and textures. In a nutshell, veggie burgers combine plant proteins, whole grains, starchy veggies, and spices. No matter what flavor or style you're looking for, there's a veggie burger for that! The possibilities are endless.
If the number of combinations leaves you feeling overwhelmed, I got you friend. (Remember that cheat code? Here it is...)
My friend Teri Chrisman has shared an excellent guide on building the perfect veggie burger! According to Teri, the key to a great veggie burger starts with plant proteins, whole grains, starches, and vegetables, all bound together with just the right amount of seasoning. This mix makes sure the burgers are not only tasty but also full of important nutrients.
One of my family's favorites is the Black Bean Sweet Potato Burger. This burger combines the creamy texture of sweet potatoes with the rich, earthy flavor of black beans and rice. It's a natural favorite because my kids love both black beans and sweet potatoes! We pair it with taco seasoning for a tex-mex style flavor. Choose whatever spice blend makes your family cheer for more.
If you want to be adventurous and cook on the grill, place the burgers on lightly greased aluminum foil. And while you're at it, make a zucchini and bell pepper kebab for a roasted side dish!
Making Healthy Eating Fun
Summertime is the perfect time to celebrate by adding more vegetables to your family's meals. Veggie burgers are a tasty and fun way to try different veggies, and getting kids involved can make it a cool learning experience.
Make healthy eating fun and you will see a lasting impact on your family's eating habits! We love making colorful meals and smoothies with spinach or carrots blended in.
By visiting farmers' markets, growing a garden, and being creative in the kitchen, you can help your kids learn to love fresh vegetables that will be good for them forever. So, heat up the grill, get those fresh veggies ready, and enjoy the yummy flavors of summer!
How will you explore fresh veggies this month? Share with us in the comments section below!
Comments