Vegetable snacks for kids

 

Most of us think of vegetables as part of a main meal whether they are mixed in with a stir fry or on the plate next to the meat. Sadly, children also soon learn to think of vegetables in the same way. For children to not only get enough vegetables, but also learn to appreciate and enjoy them, they need to experience eating vegetables many times a day. 

Being creative with vegetables and offering them as snacks will ensure children get enough of their vegies. Here are some creative vegetable snacks that can be included in the centre menu or suggested to parents as lunchbox ideas:

Dippy sticks

Carrot*, zucchini, capsicum, cucumber, baby corn or celery* sticks (*crunchy vegetables can be softened by steaming for very young children).

Vegie dips

Try these: hummus, mashed avocado and creamed corn, carrot and chickpea, beetroot, blended white bean and tuna.

Vegetable pikelets

Add creamed corn; spring onions; grated zucchini, carrot and cheese to the usual pikelet mix.

Vegie jaffles

Fillings can include spinach and feta; baked beans; mashed potato and cheese; pumpkin and ricotta.

Baked potatoes

Fillings can include creamed corn; cheesy pumpkin; broccoli and cheese; chilli baked beans.

Rainbow chips 

Cut into chips or wedges — parsnips, potatoes, carrots, sweet potato, beetroot and zucchini. Drizzle with olive oil and a little garlic powder before cooking.

Tip: to make homemade chips crunchy, rinse off excess starch and dry with kitchen paper or a clean tea towel.

Bubble and squeak patties

Mash up some pumpkin, potato, sweet potato, frozen pea and corn mix and grated cheese. Shape into patties and bake in oven for 10 minutes.

Coleslaw cups

Serve individual portions in little cups with forks.

Vegetable filos/pasties

Try pumpkin, spinach and ricotta in filo pastry.

Vegie rice paper rolls

Wrap finely cut cucumber, carrot, bean sprouts and rice noodles in rice paper wrappers. Serve with sweet chilli dip.

Toast toppers 

Top toast, English muffins or small rolls cut in half with tomato paste (or blended baked beans) diced vegies, sprinkle with low fat cheese then grill for quick mini pizzas.

Vegie grills

Top mushrooms with ricotta cheese and sliced tomatoes, tuna, and herbs, then grill.

Cob of corn

Stick them on an icecream stick to make them fun.

Ants on a log

Fill sticks of celery with cottage cheese and sultanas.

Cup of home-made vegetable soup

Any vegie soup will do. Add croutons on top to make them interesting and fun.

Bread sushi rolls

Use wraps or plain bread with crusts cut off. Spread with cream cheese and grated carrot or try creamed corn and tuna. You can also use vegie dips as a base spread.

Asparagus twists

Wrap asparagus spears in small strips of reduced fat pastry. Sprinkle with parmesan and bake for 15 minutes.

Cauliflower crunch

Coat florets in olive oil then sprinkle paprika and breadcrumbs. Bake for 20 to 30 minutes (turning once).

Quesadillas

Cheese and grated vegetable mix spread on a tortilla which is then folded and toasted. Some great veg fillings can include: baked beans and cheese; grated zucchini, carrot and cheese, spinach and ricotta, hummus grated carrot and cheese; creamed corn, zucchini and cheese.

Vegie meatballs

Add grated zucchini and carrot to meatball mix and serve as a snack.

Mixed vegetable kebabs 

Try sweet corn, capsicum, zucchini, mushroom, cherry tomatoes. Drizzle with olive oil and grill or BBQ. For safety’s sake use ice cream sticks instead of skewers.

Vegie noughts and crosses

Cut bread into squares, spread with cream cheese and top cucumber or baby tomato circles on half of the squares and capsicum or cucumber strips on the other half of the squares. Use a mixture of white, wholemeal and dark rye breads to make them even more interesting.

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