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The World Health Organization recommends consuming fruits and vegetables at least 5 times a day, and a person should eat at least 400 g of them. Although it is recommended to eat more vegetables compared to fruits, both adults and children consume less than they should.
Vilma Juodkazienė, a food expert at the Iki retail chain, shares her ideas on simple dishes in a report for the media, which can help both children and adults eat more vegetables.
According to V. Juodkazienė, autumn is a good time to accustom children to eating vegetables more often, because this period is rich in fresh products, which are typical only for this season. One possible way to achieve this goal is to use joy.
“If your child says you don’t like vegetables, look at the situation with joy – cut the products in the shape of stars, balls or strips, cry vegetable skewers or “make” car models with them. All this will help to interest children and encourage them to taste foods that are not usual for them, ”says the food expert.
Photo by Vida Press / Plate with fun ingredients
Another great way to include vegetables in the diet of children is to spice up such ordinary dishes and children’s favorites like pancakes or cupcakes. By enclosing a dish, such as a carrot, in a normally prepared dough, you will immediately enrich the body with beneficial vitamins that maintain good vision and strengthen the immune system.
“Vegetables give unfamiliar flavors to ordinary products, which children often voluntarily taste, especially if the appearance of the dish is recognizable to them,” says V. Juodkazienė and shares recipes.
Vegetable pancakes
Ingredients:
- 3 carrots
- 2 eggs;
- 0.5 zucchini;
- 100 g pore;
- 300 ml of kefir;
- 200 g of whole wheat flour;
- 1 clove garlic
- cooking oil;
- 0.5 tbsp. spoon salts.
Doing:
1. Finely grate the carrots and zucchini. Chop the leek, parsley and dill.
2. In a separate bowl, beat the eggs well with salt and kefir. Mix them with the chopped vegetables, add the flour and beat well again.
3. Bake the pancakes in a skillet and serve with Greek yogurt.
Photo by Vida Press / Heart-shaped pancakes
Sugar free carrot cupcakes
Ingredients:
- 4 eggs;
- 200 g of oats;
- 200 g of carrots;
- 1 orange
- 1-2 tablespoons of honey (to taste);
- 1.5 tbsp. spoon baking powder.
Doing:
1. Grate the carrots finely in the jar, beat the eggs and add the honey. Squeeze out the orange juice and stir. Add the baking powder until the ingredients are dry.
2. Pour the resulting mass into the molds without filling the entire volume of the mold.
3. Bake the cupcakes in a preheated 180 ° C oven for 15-20 minutes.
Photo from 123RF.com / Carrot Cupcakes
Beet hummus
Ingredients:
- 3 boiled beets;
- 1 can of canned chickpeas;
- 3 tablespoons sesame paste (tahini);
- 3 tablespoons spoon lemon juice;
- 1 clove garlic
- you go out.
Doing:
1. Put the beets, chickpeas with liquid, 3 tablespoons of sesame paste, garlic and lemon juice on a grater. Mix everything and add salt to taste. If you want a more liquid mass of hummus, you can add the liquid left over from the canned chickpeas.
2. You can taste the hummus prepared with fresh vegetable sticks.
Vida Press nuotr./Burokėlių humusas
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