Who said the greens, reds and yellows are disgusting? Fruits and vegetables are important building blocks in your kid’s growth. Having colours in your kids’ meals are important so that they get the nutrients and vitamins required to grow strong and healthy. 

Did you know that childhood obesity is a serious worldwide problem among children and adolescents? About 250 million school-going children are obese and this actually put an immense amount of pressure on our health care systems. 

According to Sally Davies, UK Chief Medical Officer Dame who has released a report on the urgency of childhood obesity – she said that “today’s children are drowning with a flood of unhealthy food and options”. 

This is coupled with the lack of opportunities for kids to be more active – due to external factors such as school commitments and technology. (Read on how to reduce screen time for your kids). 

Obesity can also lead to a range of health problems for kids such as: 

  • Diabetes
  • Depression 
  • Asthma 
  • Fatty liver disease 
  • Joint pain. 

So how do we get our kids to start eating the greens, reds and yellows? Here are some quick and easy recipes for you and your kid to start loving fruits and vegetables. 

3 Quick & Easy Yummy-licious Fruits & Vegetable Recipes

Take it slow and easy. You can start introducing fruits to your kids with smoothies! If your kids are not used to eating vegetables during their meals, you can start incorporating delicious and colourful smoothies as their snacks. 


 1. Avocado Smoothie 

I am a huge fan of avocado smoothies and this rich, creamy and delicious drink will definitely be a top favourite for your kid. 

The Recipe:

The Base 

  • ½ ripe avocado 
  • ½ small ripe banana
  • ½ cup of milk 
  • Additional ingredients! 

Get Creative

You can combine other delicious fruits and ingredients to make your drink more nutrition-packed and delicious! Add these ingredients to your avocado smoothie base. 

  • ¼ cup of fresh or frozen blueberries/raspberries 
  • 2 or 3 strawberries 
  • ½ peach 
  • 1 teaspoon of agave or honey
  • 1 tablespoon of shredded coconut
  • 1 tablespoon of peanut butter, almond butter or sunflower butter 


  1. Combine all your ingredients in the blender and blend till it is smooth and silky. Enjoy your avocado smoothie!

Oatmeal with Butternut Squash <h/2>

This is a healthy kids food that includes whole grains, fibre and vegetables that tastes like pie! Make this quick recipe in 5 minutes tops. 

The Recipe: 

  • ⅓ cup of cooking oats
  • 2 tablespoons of butternut squash (pureed) 
  • A pinch of pumpkin pie spice/cinnamon 
  • Optional toppings: milk, applesauce, dried cranberries or raisins. 


  1. Add oats into a microwaveable bowl with ⅔ cups of water. Cook for 60-90 seconds (stop halfway through to stir). 
  2. Add in the squash and pumpkin pie spice/cinnamon. Continue stirring until the spices are dissolved. 
  3. Viola. You are done! 
  4. Top it off with additional toppings if you want! 

 3. Healthy Mashed Potatoes with Broccoli

A quick and easy side dish to go along with any main course meal to make sure your kid has consumed their required vegetable intakes! 

The Recipe: 

  • 4 medium-sized potatoes. Chopped into ½ inch pieces (2 cups worth). 
  • 1 large chopped head broccoli (about 2 cups worth). 
  • 1 tablespoon of butter/olive oil 
  • ¼-½ teaspoon salt 


  1. Put the potatoes into a pot and cover with 2 inches of water. 
  2. Bring to a boil, then simmer until the potatoes are tender for about 6 – 8 minutes. 
  3. Add the broccoli, stir and simmer and both the broccoli and potatoes are cooked (soft but not mushy). Do this for about 3 – 4 minutes. 
  4. Drain the water. 
  5. Add butter, salt and mash it all up with a potato masher. 
  6. If you want to make your mash potatoes creamier, you can add a little bit of milk or soup broth. 


It is difficult to incorporate or change your kid’s meals entirely made up of vegetables. So these recipes make a perfect choice as sides or snacks that you can include in your kid’s diet to ensure that they still receive optimal nutrition. 

Reference List: 

  1. Seidenberg, Casey. “How to Get Kids to Eat Green Vegetables.” The Washington Post, WP Company, 5 Apr. 2012,
  2. Health, Children’s. “How to Get Kids to Eat Vegetables.” Children’s Health, Children’s Health,
  3. Yeung, Jessie. “Severe Child Obesity Hits All-Time High in UK.” CNN, Cable News Network, 11 Oct. 2019,
  4. Haupert, Tina. “3-Ingredient, Kid-Approved (and Customizable) Avocado Smoothie.” Carrots ‘N’ Cake, 22 Sept. 2016,