Getting your vegetarian kids to eat vegetables!

Whether you are raising your children as vegetarians or not, one of the biggest challenges parents face is 'picky eaters'. Kids who don't like vegetables. And why not, when there are many 'grown-ups' out there that don't like vegetables either!

Here are some tips to 'un-picky' your little eaters:

First, drop the label. If you resign yourself to your child being a picky eater, then you are less likely to give them a variety of vegetables. If you grew up eating peas, broccoli and spinach and your child doesn't like them, it doesn't mean they are a picky eater. It just means their tastes, their likes and dislikes, are different than yours.

Second, mix it up! If you eat peas, carrots and corn more than any other vegetables, pick a day each week and mix it up. Steam up some broccoli! Bake up some fresh vitamin and fiber filled sweet potato fries in the oven. Slice them thin and shake them up in a ziploc back with some olive oil and maybe even a dash of cinnamon. Bake them in the oven at 400 degrees for about 20 minutes. Your kids may think you've gone crazy giving them something so yummy and sweet for dinner!

Thirdly, be adventurous! Don't be afraid to cook up a vegetable you've never eaten! Brussel sprouts, blech! That's what I always thought, until someone asked if I'd ever eaten one. I realized that I'd spent so many years thinking, Blech! and had never eaten one for myself. Then I had them parboiled, cut in half and sauteed up with some butter, garlic and a dash of salt and pepper. Yum! I couldn't believe it! I do like brussel sprouts! I do like them Sam I Am!

Fourth, try new techniques. If your kids don't like broccoli or asparagus, even though you cooked them until they were 'done' and mushy, it could just be they don't like mushy. I never liked asparagus and my husband loves it! I didn't understand why until he roasted them in the oven. They weren't mushy at all, they were crisp and full of flavor. It was eye opening! When children's palates are forming, something as simple as texture can throw them off of a certain vegetable. Getting them to try it cooked different ways can open up the possibilties for dinner infinitely.

Lastly, be creative! Don't be afraid to make a hill of mac'n'cheese with broccoli 'trees' growing on it. Make food fun and entertaining and your kids, toddlers to teens, are more likely to spend longer at the table than if they are bored and just ready to get away from the table.

So remember be creative, try new things, because if your kids see you eating a good variety of vegetables they are more likely to follow the example.

Here's a quick tip for a yummy fast dinner that's heavy on the veggies and easy to do!

Throw some whole wheat rotini in boiling water and steam up fresh asparagus, cut into bite size pieces, frozen or fresh broccoli, and carrots or corn (fresh or frozen) in the pan next to it. In the time it takes you to boil the pasta the veggies will be cooked but still have a crispness to them and the nutrients will be more in the veggies than the pan. Toss it all together with your favorite sauce and viola! Quick and easy dinner full of healthy grains and veggies, and veggies covered in pasta sauce will get eaten faster than by themselves!

You can even throw the whole mix in the oven with some shredded cheese on top until it melts! Enjoy!