8-Change the texture by blending your vegetables
If you’re struggling to meet your daily quota of 5 vegetables, why not change the texture of the vegetables by blending them? This can give your vegetables a whole new dimension and allow you to incorporate them into a variety of recipes such as soups, juices, smoothies, and dips.
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You can blend carrots, beetroot, and tomatoes, then add coriander and lime for a healthy, vegetarian dip. Or blend spinach, courgettes, and celery for an energizing green smoothie that you can accompany with a touch of ginger and lime.
Blending vegetables makes them easier to digest and can encourage children to eat more of them. It also keeps all the nutrients in the raw vegetables and makes them more palatable, without losing the nutrients in the cooking process.
If you want to encourage children to eat more vegetables, why not include them in delicious smoothies, such as a green strawberry smoothie with spinach, avocado, and yogurt? You can also mix them with chicken, fish, rice, or pasta, or serve them as a side dish to a vegetable dip.
It’s important to use all the parts of the vegetables when blending them so you don’t lose the nutrients, including the skins, pith, and flesh. If using kale, be careful not to use too much as it has a strong flavor, add a little at a time and taste to be sure. Also, it is not advisable to use a blender to make mashed potatoes, as potatoes contain a lot of starch which can cause a gummy effect and is not really suitable for a soft mash.
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