Hedgehogs

Any vegetable that can be mashed suits this treatment and is well received; try potato, kumara, parsnip, carrot or pumpkin.

Serves 1

1 cup mashed potato
½ cup raw carrot, cut into little sticks (or grated)
2 currants or sultanas for 'eyes'
1 cherry tomato or small radish for a 'nose'

Place potato in a 'hedgehog shaped' pile on the plate.
Scatter carrot over the ‘body’ excluding the pointy face end.
Place eyes and nose in position.

Extras may be added to the mashed potato, like grated cheese and finely chopped raw mushroom.

Children and vegetables:

The most commonly asked question I get is 'how do you get children to eat their vegetables?'

There are a few things that I think are crucial.

Lead by example - if you're not eating your 5+ A Day how can you expect your children to?

Go with the flow - it is unrealistic to expect children to love all vegetables, but there are many different tastes and textures.

What they ate when they were four may be quite different from when they are six, but this is perfectly normal, as long as they get their 5+ A Day.

Watch your attitude to vegetables, if you say, "if you eat your vegetables, you can have some pudding". What is being said is that they will get a reward when they eat the vegetable.

Get children used to vegetables from an early age; what can be quicker than cooking a yam for 1 minute in the microwave, a perfect toddler snack.

Serve vegetables in a way that little eyes and little hands will relate to.
A whole tomato may be left untouched, but bite sized wedges are really enjoyed. Make it fun.

Vary the way you serve the food. If they're not so keen on something cooked, give it to them raw, or vice versa.

Get your children to help with preparation and shopping; let them choose some vegetables.

When your children ask for a biscuit after school, ask them what their 5+ A Day total is; if it’s low, offer them the fruit bowl or a vegetable snack instead.

The same goes for yourself, 5+ A Day is not just for the kids, it’s for all of us.

2010