Extension Connection

Back to School Nutrition--Add the Veggies!
By Janet Hackert, Nutrition Specialist     

Back to school means back to the basics of good nutrition. What could be more basic than making sure we eat plenty of vegetables daily! For children, or adults, who are not used to eating vegetables or who just aren’t fond of them, there are lots of ways to fit them in.

Fresh veggies make great grab-and-go “fast food.” Have carrots, celery sticks, broccoli florets or stem sticks, jicama sticks, or other pre-washed, ready-to-eat vegetables in small snack sized bags for an easy snack. You can buy many of these pre-packaged for little prep at home.

Farmers Markets and roadside produce stands are still going strong. There is a variety of vegetables sold at reasonable prices at these venues. I have seen “fun” vegetables like purple and orange carrots; tomatoes in the shape of tiny pears; green, yellow, orange, pink and the traditional red tomatoes; sweet red, orange, purple and the traditional green peppers, as well as some hot ones that give a little zing - or a real punch; and squashes that include green and yellow starbursts, paddy pan, and the more common acorn squash and zucchini. Eat them fresh or add them to a stir-fry or shish kabob.

Vegetables can be eaten overtly for those more daring souls. For those who are a little more hesitant to eat anything green, or any other color besides brown or white, vegetables can also be surreptitiously added to other foods. Try pureeing carrots, spinach, other dark green leaves, or other veggies and adding them to meatloaf, hamburgers, sloppy joes, or other casseroles. Or add tomato puree to macaroni and cheese for a tangy boost or acorn squash puree to pancakes, bread or rolls.

I have even had brownies called “Popeye” brownies because they were made with spinach – and they were deliciously moist and chocolaty. A recent article in the Chicago Tribune© offered a recipe for a green smoothie that includes fresh and frozen fruit, low-fat yogurt and yes, a cup of baby spinach leaves.

 (Written August 28, 2009)

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Extension Connection Barb Ubben, Web Manager harrisonco@missouri.edu Last revised: 05/25/04