Recipe: Delicious Green Veggies for Kids…

Russian Kale with Asian Spices

Russian Kale with Asian Spices

I have been focusing most of my culinary efforts on making fun Zoku pops and making recipes from the ANDI list.  Although the ANDI list itself is confusing, with several of the healthy products (olive oil, walnuts etc..) towards the lower end, I want to incorporate some of the high nutrition density produce into my child’s diet. My reasons for focusing on the higher ANDI scores are the following:

1)      Green leafy vegetables are nutritional powerhouses and are rarely consumed in a typical household.  Research shows that only 22% of the children in the 2-5 age group meet the recommended vegetables requirements while 50% meet the fruit requirements. Since children tend to eat and prefer fruits over vegetables, I want to focus on recipes to add more greens and veggies to their diet.

2)      Everything should be eaten in moderation regardless of where it is on the ANDI score, or on the glycemic index score etc. as our bodies need a well balanced diet. And moderation is different for different foods: moderation means a 6oz serving of steak, but you can eat twice that amount of oatmeal.

3)      Where possible, with kids, try to get a bigger bang for your dish in terms of nutrients as kids tend to eat a few morsels before they get tired of the dish.

So here’s a new recipe I made using Russian Kale.  Russian Kale is a sweet tender leafy kale that is not as bitter as the Dinosaur Kale.  I made a simple stir fry using Asian spices and the end result was quite yummy.  My 2.5 year old who is a little traumatized from a previous Dinosaur Kale recipe I made that she found to be very bitter,  had  quite a few bites of this.  I had to call the dish the “Russian” as any reference to Kale would have evoked a “No Thankyou” response from her.



1 teaspoon sesame oil

1 teaspoon soy sauce

1 teaspoon roasted sesame seeds (black or white)

1 lb Russian Kale, stemmed and leaves roughly torn


1)      Heat a pan on medium heat and add Sesame Oil.

2)      Add the Kale and the soya sauce.

3)      Stir fry for 2-3, till the leaves have been cooked. You need heat to hit the leaves in order for the flavor to come out or else Do not overcook as the leaves can wilt.

4)      Remove from pan and sprinkle with sesame seeds prior to serving.

The Verdict:  A much better response from the toddler.  I know she would try this recipe again!

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