Every new mom is vowing that her child will eat plenty of glorious green vegetables. Soon enough toddler phase arrives and the first thing to go is green veggies. How is it that most kids dislike green veggies? As if they were born with an instinct to dislike it. But why do we have to try harder to get them to have green vegetables?

The health benefits of a variety of green vegetables are endless, here are just a few reasons why I include green veggies daily into our diet:

Its packed with antioxidants, it has high amounts of Vitamin A to help with your body’s natural defenses, Vitamin C for skin and bones, Vitamin K to help the body heal when needed. It also consists of minerals like potassium, magnesium and iron. Spinach especially is high in magnesiums that aids in bone formation with calcium.

Green vegetables are high in fiber. Which helps with digestion.

Green vegetables gives a slow and controlled rise in blood sugar levels. Perfect of diabetic kids and adults.

Green vegetables helps with metabolism, keeping you fuller for longer and keep red blood cells happy and healthy.

Green vegetables are a natural source of folate, which contributes to serotonin production. Lifting and controlling moods.

Its high in chlorophyll (a plant pigment) which helps with liver detoxification, reduce inflammation  in the body and help fight against disease.

Green vegetables reduce your risk from many cancers.

And many more.

What are the best green vegetables to eat?

I believe a variety of green vegetables are good for us, since they all offer different nutrient value. Rotation of food is also important to prevent intolerances and boredom. However, if your child is picky and will only have one or 2 its ok. It takes about 21 times for a child to try a new food, probably more when it comes to green vegetables.  But always encourage them to eat it, and always try different ways to serve it. For small kids you can try to make up a story. Why do they think Gorillas are so strong, or Dinosaurs are so big? Cos they eat their greens!

For older kids you can teach them about the importance of having green in their diets. Its easier to fight a 6-year old on his diet, than to fight a 16-year old. Teach them from young!

My favorite choices for kids are:

Broccoli, Asparagus, Green beans, Spinach, Kale, Parsley, Broccolini, Celery, Peas, Swiss Card, Cucumber, Green Zucchini, Snap peas & Green peppers.

If your children are eating green vegetables and you want to explore more, try to include the following:

Variety of salads, green herbs, Brussels sprouts, green cabbage, artichokes, and variety of grasses like wheat grass, or barley grass.

Best ways to eat green vegetables are to eat it raw, steamed, lightly sautéed, or baked. If the kids will eat broccoli with a cheese sauce or spinach with cream cheese. Let them have it, you can slowly reduce the amount of cheese that goes with. Always try to buy organic vegetables. Especially from the dirty dozen list.

A few easy ideas to sneak in extra green veggies:

Green juice:                                                   

 2 - 3 green apples

2 small cucumbers

2 celery sticks

1 pack of organic baby spinach leaves

1 cm piece ginger

1/2 lemon juice (optional)

Juice all above and divide into 2/3 glasses.

Smoothie:

1 cup frozen mango

1 - 2 kale leaves (remove stems)

1 cup water

1/2 blue berries

1 tea spoon raw cacao powder

Mix well in blender and serve cold. 

The cacao powder will make the smoothie brown and you wont notice the green.

Snack plate:

Finger long pieces of cucumber, celery, snap peas with a yoghurt dip. 

Mix finely chopped parsley into the yoghurt dip.

Bun-less burgers

:Instead of bread use any big lettuce as a wrap. 

Place all ingredients into the lettuce and enjoy.

Bolognese sauce: When you make a sauce for spaghetti you can add the following:

Cooked spinach, zucchini, broccoli and green pepper. Blend it all in a blender, to a puree and add to the sauce.

Breakfast muffin:Make an egg & cheese (optional) mix. Chop broccoli, parsley, asparagus fine and add to the mix. Bake in muffin pan till done. Enjoy!

The long term health benefits of glorious green vegetables can not be emphasized enough!!