We all know there are things that are good for us. Sometimes this knowledge helps us make the right decisions and sometimes we fight against good advice. When it comes to eating enough vegetables, it can feel like we’re fighting a losing battle with the chips and the cookies, especially when it comes to providing healthy snacks for growing kids. 

Veggies provide vitamins, minerals, phytonutrients, and fiber. They are the fuel we need to support our immune system. Here are three tips to get your kids to eat more vegetables.

1. MAKE IT EASY. 

A couple of times a week, prep some veggies for quick eating and put them at eye-height in the refrigerator, front and center. It will take a little experimenting to figure out how many you need. If you find they are eaten within a day or two, try a few more. If they are sitting for more than three days, try a few less. On the third day or so you can turn them into stir fry if they haven’t been eaten raw. Having this quick snack all ready to go will make it more likely to be picked. Clean the chips and crackers out of your pantry, or if you have them, put them up on a high shelf instead. Make the veggies the quick and easy thing to grab.

2. PRESENTATION MATTERS.

Try a variety of beautiful veggies. Bright snacking peppers, pink watermelon radishes, lime green romanesco cauliflower, and other bright and beautifully colored vegetables are appealing and may encourage trying something new. A plate with veggies arranged is more appealing than a mixed-up bowl. Try cutting things in different ways, like carrot coins instead of sticks or baby carrots, or spiralizing everything into long curls. 

3. DIP!

Eating your raw veggies with a dip that includes healthy fats actually increases the bioavailability of the vitamins and minerals in those foods. This means your body will digest and absorb more of the good stuff. It also makes them more appealing. A contrast of flavor and texture can make that snack more interesting, and kids love dipping things! Here are three quick recipes for delicious dips.

1. Coconut-almond Sauce

• 2 tsp sesame oil

• 2 cloves of garlic, finely minced or pressed

• 1 tsp fresh ginger, finely minced or pressed

• 1/2 cup smooth almond butter

• 2 Tbs soy sauce or aminos

• Half a can of full-fat coconut milk

• A Tbs or so of fresh squeezed lime or lemon

• A Tbs of honey or pineapple juice

• If you like things spicy, you can add sriracha to taste

-Sauté garlic and ginger lightly in the sesame oil.

-Add all other ingredients.

- Whisk to combine and bring to a simmer to thicken it.

-This can be served warm or cold, and will keep in the refrigerator for a week.

2. Buttermilk Ranch

• 1/2 cup mayonnaise

• 1/2 cup sour cream

• 1/4 cup heavy cream with 2 Tbs white or apple cider vinegar OR 1/4 c buttermilk with 

• just 1 Tbs vinegar

• 2 cloves garlic, finely minced or pressed

• 2 Tbs fresh dill, finely minced

• 1 Tbs fresh parsley, finely minced

• 1 tsp fresh chives, finely minced

• 1 tsp onion powder

• Salt and a couple grinds of fresh black pepper

Whisk all ingredients together. 

This will keep for about five days in the refrigerator. You may need to stir it up again if it has been sitting. 

3. Tzatziki Sauce

• 1 cup of plain Greek yogurt, full fat. You can use dairy-free yogurt if you wish.

• 1 medium cucumber, grated. Squeeze it a bit or let it sit for a few minutes in a colander to drain a little of the liquid away.

• 1 lemon, squeezed. You can add a little zest too, if you’d like to bump up the lemon.

• A drizzle of good olive oil

• A Tbs or so of fresh dill, finely minced

• A Tbs or so of fresh parsley, finely minced

• A tsp or so of fresh mint, finely minced

• Garlic to taste, finely minced or pressed (a clove to start with, or more if you love garlic. 

-To mellow your garlic, press it into the lemon juice first and let it sit for a few minutes while you prep the rest of your ingredients). 

-Salt and pepper

-Stir all ingredients together. 

-This will keep in the refrigerator for about five days. It may need to be stirred again if it’s been sitting. 

Now go enjoy your veggies!