E ating a healthy, hearty amount of fruits and vegetables is necessary for children and adults. If you’re able to teach your kids to enjoy vegetables (or at least find a few they like!), then you also teach them how to stay healthy for a lifetime! Here are a few ways you can do just that. NO. 1: LEAD BY EXAMPLE. If you’ve never been the healthiest eater, start by introducing more plant-based meals into your routine. Science proves that eating a plant-based diet (as most healthy diets are) can help reduce many of the most common causes of death, such as heart disease, diabetes, obesity, and cancer. Leading by example is always a great way to passively teach your kids! 5 TRICKS TO TEACH YOUR KIDS TO ENJOY VEGETABLES
NO. 2: REPLACE COWMILK CREAMERS WITH PLANT-BASED VERSIONS. If you want to eat healthy but don’t want to give up Alfredo sauce, you don’t have to. Plant-
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EMERALD GEMINI GRADUATION LILY
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based creamers are delicious, can provide an extra flavor depth of nuttiness, and match well with your favorite white cheeses. The options are endless!
NO. 3: CREATE SOUPS, STEWS, AND SAUCES WITH ‘HIDDEN’ VEGGIES. Frozen broccoli and cauliflower tend to be less crunchy than their fresh counterparts. That’s because, despite being frozen at
EASY & HEALTHY GREEN RICE
INGREDIENTS
peak freshness, the freezing process breaks down their structure a little bit, which makes them perfect for creating a purée to add to your favorite soups. It will act as a thickening agent, plus add a ton of delicious, satisfying flavor.
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1 cup tightly packed spinach leaves
1/2 cup yellow onions, finely diced 1/2 cup green peppers, diced 1 tbsp extra-virgin olive oil 3 cloves garlic, peeled and minced 1 cup long-grain white rice
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1 cup tightly packed kale leaves, stems removed 1 1/2 cups vegetable stock 2 tbsp full-fat coconut milk
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NO. 4: TRY NEW WAYS OF PREPARING VEGETABLES.
1 tsp kosher salt
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Sometimes, kids don’t enjoy a vegetable because of how it’s prepared. Try new ways of preparing vegetables, because sometimes grilling a zucchini (versus steaming it) makes all the difference! Grilled eggplant, anyone? You could even try making homemade pickles or pickle different veggies. NO. 5: DON’T GIVE UP ON SALAD! There are so many ways to make a delicious salad that you can surely make one enjoyable for your kid. For example, a cold noodle salad is not only fun, but also gives a great excuse to add freshly cut vegetables and an easy, creamy sesame dressing.
DIRECTIONS
1. In a blender, purée spinach and kale with vegetable stock, coconut milk, and salt. Set aside. 2. In a medium saucepan over medium heat, sauté onions and peppers in olive oil until soft. Add the garlic and cook until fragrant, about 2 minutes. 3. Stir in rice and cook and toast for 1–2 minutes before adding the blended mixture. Increase heat to bring to a boil. 4. Reduce heat to low, cover, and simmer until liquid has evaporated, 15–20 minutes. 5. Remove from heat and let sit for 10 minutes. Fluff with a fork before serving.
We hope these tips help — have a very happy National Fruit and Vegetables Month!
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