It’s no secret that kids can be picky eaters, and getting them to eat vegetables can be an epic battle. Maybe you’ve tried bribery—“three more bites of carrot, and you can have a cupcake”—or threats—“no TV tonight if you don’t finish your broccoli.”
Here’s a different tactic: Involve kids in the cooking to make eating healthy fun.
One way to do that? A simple and easy turkey and veggie “walking tacos” recipe that’s short on time but filled with flavor. (“Walking tacos” are tacos in a bag; you can walk around and eat them.)
Here’s why tacos can be the perfect cure for your dinnertime woes:
Protein
Tacos are a great way to pack in protein. Try ground turkey, beef, chicken or fish—whatever your child prefers. Use beans as a meat alternative, or add them in just because, as a protein bonus.
Vegetable Toppings
To sneak in more nutrients, add vegetables. Lettuce, tomatoes, onions and avocado are all perfect taco pairings. Don’t be afraid to get creative—the more produce, the better.
Sauce on the Side, Please
Salsa, sour cream and queso all taste great. But add too much, and they can easily increase your salt and sugar intake. Try reducing your portion size or swapping them out for healthier alternatives, such as plain Greek yogurt instead of sour cream.
Turkey and Veggie Walking Tacos
Ingredients:
- 1½ teaspoons vegetable oil
- 1 medium carrot, peeled and shredded
- 1 medium zucchini, shredded
- 1 pound ground turkey
- 1/2 teaspoon cumin
- 1/2 teaspoon chili powder
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 8 1-ounce bags of corn chips
Suggested Toppings:
- Diced tomatoes
- Sliced avocados
- Shredded lettuce
- Shredded cheese
- Plain Greek yogurt
- Cilantro
Instructions:
- In a skillet over medium-high heat, add the vegetable oil, carrot and zucchini. Sauté until the vegetables start to soften.
- Add the turkey to the pan and cook until the meat is no longer pink and has reached an internal temperature of 165 F.
- Add the cumin, chili powder, garlic powder, salt and pepper to the meat and vegetable mixture. Cook until the cumin and chili powder are fragrant, about 1 minute, then remove the mixture from the heat.
- Open a bag of corn chips. Crunch the bag a little to break up the chips.
- Spoon 2 ounces of the meat and vegetable mixture over the corn chips, add your favorite toppings and enjoy—right out of the bag!
Not in the mood for tacos? Check out other tasty, healthy recipes from UNC Health Care.