如何讓小朋友多吃蔬菜 How to Get Children to Eat Vegetables
This week, Sesame Street’s Grover is taking over Ask Well to answer questions about the new cookbook “Sesame Street Let’s Cook!” and how to encourage healthful eating for children. you.can read his answers below and watch the video, and learn more from Susan McQuillan, a family nutritionist and the author of “Sesame Street Let’s Cook!”
本週的Ask Well請到了《芝麻街》(Sesame Street)的格羅弗(Grover)，他將回答您關於新菜譜《芝麻街：讓我們一起學烹飪！》(Sesame Street Let’s Cook!)以及如何鼓勵兒童健康飲食的問題。下面您可以閱讀他的回答，觀看視頻，並向《芝麻街：讓我們一起學烹飪！》的作者，家庭營養師蘇珊·麥奎蘭(Susan McQuillan)學習更多知識！“
Question: What’s the best way to try a veggie without making a yuck face?
問：有什麼好辦法可以讓人不會一想到要嘗試吃蔬菜就愁眉苦臉呢？
Answer: The funny faces are one of the best things about trying new foods! – Grover
答：那些滑稽的表情可是嘗試新食物時最棒的收穫之一哦！——格羅弗
Question: I have tried vegetables before and I do not like them. Why should I eat them and will I like their taste better as I get older?
問：我以前也試過吃蔬菜，可我一點也不喜歡它們。爲什麼我應該吃蔬菜呢？等我長大了，是不是它們就會變得好吃點了？
Answer: Vegetables help you grow and are good for you. You will like them more when you get older, unlike old vegetables. They are not so good. – Grover
答：蔬菜可以幫助你成長，對你的身體有好處。當你長大後，你就會更喜歡它們了。不過你可不會喜歡老蔬菜，它們可不怎麼好。——格羅弗
Those are great answers Grover! But we also asked Ms. McQuillan for her advice about getting children to eat vegetables. Ms. McQuillan noted that too many parents focus on getting their child to eat a vegetable, and they don’t spend enough time thinking about how it is prepared. Here are a number of great suggestions for offering vegetables to children.
以上是來自格羅弗的絕妙回答！不過，我們還是要請麥奎蘭女士再爲我們提供一些關於如何讓孩子吃蔬菜的建議。麥奎蘭女士指出，有太多的家長滿心想的都是要讓孩子吃蔬菜，卻沒有花足夠的時間思考應如何烹飪這些蔬菜。如果你要給孩子做蔬菜吃，這裏有一些很不錯的建議。
No more side dishes: If you’re mostly serving veggies plain as side dishes, try serving more vegetable soups, smoothies, pizzas with vegetable toppings, and mixed dishes like stir-fries, chilies and stews, where you can minimize the amount of meat you use and include more veggies and grains.
取消配菜：如果孩子的蔬菜攝入來源主要是配菜，你可以試着多做些蔬菜湯、蔬果汁還有蔬菜配料的比薩餅什麼的，也可以做一些有葷有素的炒菜、墨西哥辣燉菜和燉菜，但要儘可能地少放肉，多放蔬菜和穀物。
Serve dips: Many kids will eat more vegetables if they can dip them into something, like Telly’s Tomato-White Bean Dippity Dip or Cowboy Elmo’s Creamy Ranch Dressing (made with yogurt). Both recipes are in this book for just that reason.
搭配蘸醬：如果可以蘸着別的東西吃的話，多數孩子都願意多吃些蔬菜。可以選用的蘸醬有：Telly的番茄-白豆蘸醬、Cowboy Elmo的奶油農場風味調料（用酸奶製作）等。這也是這本書提供這兩種食譜的唯一原因。
Make smoothies: In “Let’s Cook!,” Ms. McQuillan included a green smoothie that is made with kale, avocado, banana and fruit juice as a base. The juice and ripeness of the banana keep it sweet.
製作蔬果汁：在《讓我們一起學烹飪！》一書中，麥奎蘭女士介紹了一款用羽衣甘藍、鱷梨、香蕉和果汁爲基底的綠色蔬果汁。果汁和成熟的香蕉保持了它的甜度。
Use mashed potatoes and cheese: Use foods your kids like to introduce more vegetables into their diet. If your children like mashed potatoes, you might try mashing in just a little bit of some other cooked veggies (like cooked carrots). If they like cheese, ask if they would like to try a vegetable topped with a little melted cheese or grated Parmesan.
利用土豆泥和奶酪：利用你孩子喜歡的食物來向其飲食中添加更多蔬菜。如果你的孩子喜歡土豆泥，你可以試着在裏面混一點其他的熟菜泥（如煮熟的胡蘿蔔）。如果他們喜歡奶酪，就問問他們是否願意嘗一嘗添加了少許融化的奶酪或磨碎的帕爾馬乾酪的蔬菜。
Think about texture: For a child who liked only white bread, peanut butter and pancakes, Ms. McQuillan suggested serving vegetables with soft textures, such as a mashed potato purée mixed with carrot purée. Offer vegetables served raw with a dip or roasted to create a delicious new flavor and texture. Serve vegetables mashed like potatoes, shredded like slaw or cut into bits and added to macaroni and cheese.
考慮食物的質感：麥奎蘭女士建議，如果孩子只喜歡白麪包、花生醬和煎餅這樣的食物，那麼就給他做質感柔和的蔬菜吃，比如混合胡蘿蔔泥的土豆泥等。把蔬菜配合蘸醬生吃或者烤制一下也會產生鮮美的新風味和質感。土豆之類的蔬菜可以搗成泥，捲心菜等則可以切絲或切片做成沙拉，並加入通心粉和奶酪。
