[ ::: ♥Keep_Mailing♥ ::: ]™ How to win over fussy eaters...

How to win over fussy eaters! Daily Mirror     Veggies protect against a whole textbook of diseases. Here's how to get your children to love them... Overlooking veggies means missing out on a powerhouse of nutrition. "A huge body of scientific evidence suggests that a diet rich in vegetables helps protect against a whole textbook of diseases, including cancer and heart disease, along with degenerative diseases like cataracts and Alzheimer's," says nutritionist Fiona Hunter. "Vitamins, minerals, and phytochemicals help neutralise the damaging effects of free radicals and inactivate carcinogens (substances that can cause cancer), fiber helps reduce high blood cholesterol levels and keeps the digestive system in good working order and, as an added bonus, most veggies are virtually fat-free, or at least very, very low in calories." So how can you bring your fussy little eaters to take to these? Here are a few suggestions.   KALE "This brassica family member is nutrient-dense with high levels of beta-carotene (Vitamin A), Vitamin C, Vitamin K and the minerals calcium and magnesium," says nutritionist Alix Woods. "It's full of powerful antioxidants which protect the heart and have anti-inflammatory, antiviral and anti-cancer properties." Beat the "blech" factor: "Try blending it with orange juice, which would dilute the strong flavour," says nutrition expert Jennifer John. "Or add it to a soup, as its natural tang would enhance the recipe." PEAS "They contain more protein than other vegetables, and are also packed with dietary fibre, folate, the vitamins C, A and K, and a host of phytochemicals," says Hunter. "They provide both soluble and insoluble fibre, are a useful source of iron, and also contain folate, which we need for the manufacture of red blood cells." Beat the "blech" factor: Toss a handful into pasta sauces, savoury pies or/and soups. Stir cooked peas into mashed potato for a splash of colour and goodness, or add a sprinkling to salads. SPINACH "This nutrient-rich leafy vegetable is highly regarded for its phyto-nutrients (natural plant compounds)," says Woods. They also help to combat free radical damage to cells in the body, reducing the incidence of heart disease and cancers. Beat the "blech" factor: Blend raw spinach in a smoothie, toss into a salad or stir into pasta sauces, says John CAULIFLOWER "This is also a surprisingly nutrient-dense member of the brassica family, offering many health benefits," says Woods. "Rich fibre content maintains healthy gut flora and can help prevent digestive issues like constipation." Beat the "blech" factor: Make cauliflower rice by simply grating cauliflower florets into rice-size particles which can then be microwaved, fried or roasted. COURGETTES They are brimming with fibre, water and immune-boosting vitamin C and potassium, says Woods. "The fibre and water content supports digestion and may relieve constipation. To maximise on the nutritional benefits always eat the skins." Beat the "blech" factor: Spiralise courgettes, then add raw to salads or use instead of spaghetti. Boil briefly or flash fry for soft — not soggy — results. CABBAGE "Another brassica family member, this comes in a variety of shapes and colours with purple, red, white or green leaves," says Woods. "It's high in nutrients and low in calories, and full of antiinflammatory compounds as well as Vitamin C, which strengthens the immune system. It also protects the body from chronic illnesses like cardiovascular disease and cancer." Beat the "blech" factor: "Don't cook it, coleslaw it. Grate red cabbage with carrots and celery, then mix with Greek yogurt and mayonnaise," says nutritionist Helen Ford. Tahini, crushed garlic and onion will give an extra zing. BRUSSELS SPROUTS "Love them or hate them, there is no doubting the goodness of Brussels sprouts," says Ford. "They are rich in protein, the vitamins C and K, and they also contain Vitamin A, Vitamin B6, folate, potassium and manganese." Beat the "blech" factor: Some of the best chefs swear by the combo of sprouts and Marmite, so you could try mixing a teaspoon of Marmite spread with some butter, and using this to glaze your sprouts. "Alternatively, grate and mix the sprouts with sautéed onions and carrots when making a pie," says Ford.

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