Cabbage may be inexpensive, but it is not ineffective. Part of the cruciferous family of vegetables that includes kale, cauliflower, broccoli and Brussels sprouts, cabbage is high in fibre for healthy digestion and satiety, vitamin C for the immune system and the absorption of iron, vitamin K for healthy blood and circulation, and cancer-fighting compounds.
High-fructose corn syrup has certainly damaged corn’s reputation, but the vegetable and the sweetener have little in common. All of the nutrition and healthy fiber in the corn plant has been stripped from the syrup. Corn is a high-carbohydrate vegetable, so it shouldn’t be the only one your child eats. But it provides thiamine that helps convert carbohydrates into energy, heart-healthy folate, and antioxidants to help fight disease. Much of the conventional corn in the United States grows from genetically modified seeds, so buying organic – always a good idea in the vegetable world – is especially recommended
3. Bell Peppers
Cutting vegetables such as bell peppers into different shapes can make eating veggies more fun for young children.
Include children in the preparation of school lunchboxes by asking them to fill a container with a colorful mixture of red, green and yellow bell pepper strips or chunks. Send along some hummus, a protein and fiber-rich dip you can either purchase or make at home with garbanzo beans as the main ingredient.
The vitamins, fiber, minerals and antioxidants in broccoli provide essential nutrients and may help boost your child’s immunity. Children often prefer broccoli if it is blanched by boiling or steaming for a few minutes and then plunge into ice water to stop the cooking. When you put it in your child’s lunchbox, blanched broccoli will stay green and fresh-tasting.
A good cooked asparagus is fun to eat! A little crunchy but definitely taste worthy. Bread them with a dip and the kids will love dunking them. Or hide the taste of the asparagus a bit with the tang of balsamic.
Cucumbers are great when dilled and pickled. Or cut them down the side with a pairing grater to make long strips or “ribbons.” Sometimes dressing them up a different way other than the typical coins can re energize a vegetable and get a child to try a particular vegetable again.