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The Key To Make Kids Eat Vegetables

April 13, 2021 11:18 am

How adults perceive vegetable dishes could affect the behaviour and perception of kids toward them. For parents who dislike or do not eat vegetables regularly, it would be harder for them to convince their kids to consume vegetables. That is why the key to make kids eat vegetables is to make adults enjoy vegetable dishes.

COOKMUNITY® prepared delicious vegetable recipes that will surely be enjoyed by kids and adults alike. But first, let us look into three (3) reasons why we should eat and serve vegetables.

But first, let us look into three (3) reasons why we should eat and serve vegetables.

  1. It is important for us to know that a healthy diet should include enough amount of vegetables. Here are the recommended amount of vegetables per meal according to age group:
    Age Group Cooked vegetables
    3-5 (kids) 1/2 cup
    6-9 (kids) 3/4 cup
    10-12 (kids) 3/4- 1cup
    13-18 (teens) 1-2 cups
    19-59 (adults) 1- 1 1/2 cups
    60 and above (elderly) 3/4 – 1 cup
    Pregnant & Lactating 1 1/2cups

    Source: Food and Nutrition Research Institute, Department of Science and Technology, Pinggang Pinoy® 2016

  2. There are tons of benefits in eating vegetables:
    1. Good source of vitamins and minerals to protect our body from diseases.
    2. Good sources of fiber to improve digestive health.
    3. Good source of folate to maintain healthy red blood cells
    4. Good source of Vitamin A to have healthy eyesight.
    5. Lessen risk of developing lifestyle diseases such as heart diseases, diabetes, hypertension and certain types of cancers.
  3. There are delicious vegetable dishes that are affordable and easy-to-prepare.


One of the fun vegetable recipes that you can make is this Crispy Fry Cauliflower Bites. For this recipe, you would need a kilo of cauliflower, cut into bite sized pieces, 3 Tablespoons of olive oil, 1 pack (62g) Crispy Fry® Breading Mix (Original) and 1/2 cup of corn starch. For the coating/sauce, you need a cup of Sarsaya® Sweet and Sour Sauce.

Place the cauliflower in a large plastic bag or in a large bowl and toss in olive oil and Crispy Fry® (Original). Give it a good shake to coat the cauliflower and then add in the 1/2 cup of corn starch and toss again. Then, fry the cauliflower for about 5 minutes in a large pot of oil over medium-high heat. Once done, place on the baking sheet. Pour Sarsaya® Sweet and Sour sauce over the top of the cauliflower. Next, put cauliflower in a toaster and cook for 10-15 minutes or until the cauliflower is crispy. Serve with sesame seeds, green onion, and enjoy.

Cauliflower is a good source of potassium which helps maintain fluid balance in the body. Together with frequent water hydration, potassium could help prevent our family from getting dehydrated especially during this summer season. Potassium also plays an important role in bone and muscle health.

This easy-to-cook Crispy Fry Cauliflower Bites is guaranteed to work up your appetite for veggies. You can serve this as a snack or viand.

Be sure to check out our next blog for more exciting healthy vegetable recipes that you can enjoy with your family.