An idea like this may have crossed a concerned mother’s mind once or twice – serving her family a day’s worth of nutritional, homemade food made entirely out of veggies and fruits. And it’s admirable, because it’s not a bad idea to feed your loved ones a plate-full of vegetables, fruits, grains and nuts for breakfast, lunch, merienda and dinner. 

And quite honestly, it’s about time to do so since kids aren’t exactly big fans of vegetables. The number of kids-sans-veggies is so large, that it has become a serious problem all over the world. A study conducted by Dole shows that 33% of child’s diet should be composed of vegetables and fruits. But the actual consumption? A low 16%.

It is best to teach a child to eat vegetables this early. Share with them the benefits they’ll reap when they trust your healthy food choices and eat vegetables. It is actually suggested in the book of Proverbs that reads,

“Train up a child in the way he should go: and when he is old, he will not depart from it.” (Prov. 22:6, KJV)

And if they want proof of just how much good they can get from eating vegetables, you can also read to them a story in Daniel 1:10-16.

It’s important to train your young ones to eat right. And to do so, you must introduce them to recipes that will actually make them ask you for another serving. So here is a day’s worth of healthy recipes that will hopefully help your child see vegetables in a whole new light:

Breakfast
Oats are not only easy to prepare. It is rich in fiber which is good for digestion, protein, other minerals and cancer-fighting phytochemicals, which help avoid a rise in blood sugar level.

Pair your child’s fiber-enriched breakfast with carrot juice. It is a good source of beta carotene which helps fight cancer. It is also good for the heart, blood circulation, and eyesight.

No Cook Oatmeal-Honey
Ingredients:
½  cup quick cooking oats
1 cup boiling water
¼ cup of milk (you could also use soymilk or apple juice)
1 spoonful of honey

Utensils:
1 bowl
1 plate (large enough to cover the bowl to be used)

Preparation:
Pour boiling water over oatmeal in a bowl. Stir twice. Cover bowl with the plate.
Leave for 5 minutes.
Stir twice, add the milk. Stir and enjoy.

Carrot Juice

Ingredients:
4 large organic carrots

Preparation:
Wash carrots using water and a stiff vegetable brush to remove any dirt. Remove the green tops and slice the carrots to fit your juicer. Juice and enjoy.

Now here’s a cooler concoction to this carrot cooler.

Carrot Shake
(Recipe by Natalie Vasquez)

Carrot juice
Shaved ice
Milk
Honey or muscovado sugar to taste

Mix all ingredients in a blender. Pour in a tall glass and serve.

Carrot top tip: Top your juice or your shake glass with a sliced carrot—more than a fancy decoration, it’s something your child can nibble on later.

Lunch
Sweet potatoes are not just some of the most nutritious vegetables around, but they are also an excellent source of vitamins A and C which are both powerful antioxidants as well.

Do you wonder why spinach is Popeye’s “power-up” food? It is because spinach’s nutritional value is very high among all green leafy vegetables. It contains a number of minerals that are beneficial to ocular muscles and healthy arteries. It is also known to stabilize blood sugar levels. Its anti-oxidant and anti-cancer properties prevent blood clotting and have a rejuvenating effect.

Sweet Potato & Spinach Curry

Ingredients:
1 tablespoon vegetable oil
1 onion, diced
1 cup vegetable stock
14-oz can coconut milk (light or regular)
2 tablespoons fish sauce or soy sauce
1 teaspoon Thai red curry paste
1 sweet potato, peeled, cut in 1" cubes
Firm tofu, cut in 1" cubes (a good alternative to red meat)
4-5 oz prewashed baby spinach

Preparation:
Heat oil in a pan. Add onion, cook until tender, stirring occasionally. Add stock, coconut milk and fish sauce. Bring to a simmer, add curry paste and stir until dissolved. Add sweet potato and simmer for 10 minutes. Add tofu and simmer for 3-4 minutes, until cooked through. Stir in spinach a handful at a time, just until it wilts. (Makes 4 servings)

Dinner
For dinner, the food to serve should be easy to digest. When we sleep, our bodies are refrained from physical activities converting the food we eat to energy. Keep in mind that dinner is more likely to be converted as fat instead of energy.

A salad is a great dinner meal because it is light but it keeps you feeling full. However, mind the salad dressings. This salad recipe has a vinegar base, which is good for the control of one’s cholesterol count, high blood pressure, and arthritic ailments. As a bonus, it also keeps the bones strong and healthy.

Let your kids mark dinners with a special salad surprise!

Cucumber, Corn, and Tomato Salad

Ingredients:
2 tablespoons cider vinegar
1/3 cup olive oil
Salt and pepper
1 seedless cucumber, diced
One 12-ounce can white corn, drained, or 2 cups fresh corn kernels
3 large tomatoes, seeded and diced

Preparation:
Whisk the vinegar and oil together in a small bowl, and salt and pepper to taste. Set aside. Mix the cucumber, corn, and tomatoes together in a large bowl. Whisk the dressing again, and pour it over the salad. Toss the salad and serve. (Makes 4 servings)

Variations:
Try adding 2 tablespoons chopped fresh parsley, basil, or cilantro for a fresh, herby flavor

With these recipes to start you off, you and your family are all set to enjoy great-tasting and nutritional meals in every meal of every day.