Top 10 Veggies For Kids


Here is my pick for the Top 10 veggies you should be serving your family. I have chosen them because of their low calorie count, high fiber count, and their rich anti-oxidant qualities. The DV stands for the Daily Value-what % of a nutrient a food has that meets your daily needs. Learn more about daily dose required dose of calories by clicking here.

This standard was developed by the Food and Drug Administration. Enjoy!

1. Broccoli (raw, chopped)

  • 1 cup serving:  31 calories, 2 grams of fiber, 6 grams of carbohydrates
  • Vitamin C  135% DV similar to  an orange, Vitamin A 11%DV calcium 4%DV
  • Good source of calcium. For those who don’t consume dairy, 1 cup of broccoli has the same amount of calcium as 4 oz of milk.
  • Good source of Vitamin A mostly as beta-carotene, an antioxidant that has been linked to a reduction of cataracts, heart disease, and some cancers.
  • Contains two important phytochemicals that increase certain cancer-fighting enzymes.

2. Cauliflower

  • 1 cup serving:  28 calories,  2 grams of fiber, 6 grams of carbohydrates
  • Vit C 46%DV Folate 7 %DV  Potassium 3%DV Vit B6 5%DV
  • Heart healthy- as folate, potassium and vitamin B6 help protect the heart
  • Best when steamed as overcooking destroys the Vitamin C and folic acid. Great substitute for mashed potatoes. Far more nutritious and far fewer carbohydrates than potatoes.
  • Contains phytochemicals that can block the growth of certain cancers.

3. Spinach (mustard)

  • 1 cup cooked:  29 calories, 4 grams of fiber, 5 grams of carbohydrates
  • Vitamin A 295% DV, Vitamin C 195% DV, Vit B6 9%, Calcium 28% DV, Folate 33%DV, Iron 8% DV Potassium 15%DV
  • Contains the phytochemical lutein which helps prevent age-related macular degeneration
  • Contains lipoic acid which aides Vitamin C and E regenerate. May also regulated blood sugar levels.
  • Tasty and versatile, served either fresh or cooked can be included in many dishes without adding hardly any calories. learn more about grilling tips at

4. Green beans

  • 1 cup serving: 44 calories, 4 grams of fiber, 10 grams of carbohydrates
  • Vitamin A 17%DV, Vitamin C 20%DV, VitK 25%DV,  Folate 10%DV, Manganese 18%DV, Magnesium 6%DV
  • Are very low in carbohydrates compared to other beans-so you can eat a large serving with little impact on insulin levels.
  • Can lower cholesterol levels due to high amount of fiber.


.5. Artichokes

  • 1 medium artichoke:  64 calories, 10 grams of fiber, 14 grams of carbohydrates
  • Vitamin K 22%DV,  Folate 27%DV, Vitamin C 15%DV, Potassium 9%DV, Niacin 7%DV, Magnesium 13%DV, Manganese 13%DV, Phosphorus 9%DV
  • Has as much potassium as a banana.
  • Has a very high number of antioxidants-ranked 4th for total antioxidant content as compared with over a 1000 foods commonly eaten in US.
  • Promotes healthy cholesterol levels and healthy arteries. Content of Vitamin B6 may help to reduce IBS syndrome.

6. Asparagus

  • 12 spears:  39 calories, 4 grams of fiber, 8 grams of carbohydrates
  • Vitamin A 20%DV, Vitamin K 63% DV, Folate 37%DV Vit C 13%DV, Potassium 6% DV, Selenium 9 %DV
  • The amount of folate helps to reduce levels of homocysteine, which can lead to atherosclerosis and heart disease, and also helps prevent birth defects.
  • Contains more of the antioxidant glutathione than another other fruit or vegetable. This powerful antioxidant detoxifies the body of carcinogens, protects cell membranes DNA, and aides the recycling benefits of Vitamin C and E.
  • Acts as a natural diuretic, reduces swelling and water retention.

7. Brussels Sprouts

  • 1 cup cooked: 54 calories, 4 grams of fiber, 12 grams of carbohydrates
  • Vitamin 24%DV, Vitamin C 160%DV, Vit K 180%DV, Folate 15%DV, Potassium 14%DV, Calcium 6 %DV, Iron 10%DV,
  • Another cruciferous vegetable, powerful phytochemicals called indoles protect against cancer.
  • Unique to vegetables-Brussels sprouts are high in protein-as protein accounts for more than ¼ of their calories per serving
  • Over cooking releases unpleasant sulfur compounds. To avoid, add just enough water to cover and boil until water is absorbed. Roasting, steaming, stir frying and micro waving are other options

8. Bok Choy

  • 1 cup chopped, raw:    30 calories,  2 grams of fiber,  4.5 grams of carbohydrates
  • Vitamin A 63%DV, Vit C 52%DV, Vit K 40%DV, Folate 12%DV, Vit B6 7%DV, Calcium 7%DV, Potassium 5%DV, Manganese 6%DV, Iron 3%DV, Magnesium 3%DV, Phosphorus 3%DV
  • A member of the cabbage family is a cruciferous vegetable and contains glucosinolates, which have cancer-fighting properties. For best absorption of cancer-fighting enzymes, chop and eat raw.
  • Good source of beta carotene which promotes eye health. For best absorption of beta carotene cook first and serve with a dash of fat.

9. Tomato

  • 1 medium:   33 calories, 2 grams of fiber,  7 grams of carbohydrates
  • Vitamin C 40%DV, Vitamin A 30%DV, Vitamin K 18%DV, Vit B6 7%DV, Potassium 12%DV, Manganese 10%DV, Folate 7%DV
  • Contains higher concentrations of lycopene, the powerful antioxidant than any other plant source. The redder the tomato, the more lycopene it contains. High levels of lycopene have been shown to greatly reduce the risk of developing certain cancers. Eating just one tomato gives you this protective effect.
  • Lycopene is still present in tomato juice, if tomato is cooked in sauce, or processed into paste.

10. Red Bell Pepper

  • 1 whole red pepper:     46 calories, 3 grams of fiber,  9 grams of carbohydrates
  • Vitamin C 317% DV, Vitamin A 93%DV, Vitamin E 12% DV, Vit B6 22%DV, Folate 17%DV, Potassium 9%DV, Manganese 8%DV
  • Actually a ripened green pepper, contain more nutrients than green or yellow peppers. Have more Vit C than an orange and twice as much as a green pepper.
  • Cooked red peppers enhance the absorption of beta-carotene.
  • Contain the antioxidant lycopene which reduces the chance of prostate cancer.

Grilling Tips

Grilling Tips

Hosting a barbeque this 4th? For many, grilling can be considered an art! Delicious, healthy, and easy, grilling ads zest and flavor. Learn a few tips to make your 4th of July event perfect!

Grilling Meats


Place all patties on hot grill and close lid. Wait 2-3 minutes. If lifts easily, flip and close lid.Wait 2-3 more minutes. Done when juices run clear and have solid feel. Avoid pressing down with spatula as it squeezes the juices out, leaving dry and tough. Cook time: A 5 oz. patty takes about 5 minutes.


Choose steaks no thicker than 1 ½ inches with fat marbling for tenderness. Use tongsrather than a fork to keep juices intact while turning. Cook 3-6 minutes for rare, 6-9 medium-rare,and over 9 minutes is well done. Cook time: 5oz Filet Mignon 5 min.  4oz Top Sirloin 4 min.8oz Tenderloin Kabobs 4-5 min. learn more veggies recipes at


Country ribs have the most meat and fat with less bone. Sear in the juices, and move to indirect heat for about 2 hours.  Baby back ribs are smaller than spare ribs and have the highest bone-to-meat ratio. They cook quickly and can easily be overcooked.  Precook by micro waving or simmering for about 20 minutes. Grill for 10 minutes or less. Spareribs are the most popular type of grilled ribs. Parboil for about 20 minutes to steam out fat. Avoid using direct heat as too much heat will make for tough, dry meat. Best when smoked over low heat 2-3 hours.


Place pieces on the hottest part of the grill and sear for 3 minutes per side. Move to slightly cooler area. Turn frequently. Add sauce at the last minute to avoid burning. Cook time: 3 ½oz breast 3 min. 6oz kabob 3-4 min.


Best are firmer varieties: tuna, salmon or swordfish. Grill fish whole or choose thick steaks as they tend not to flake or break apart like fillets. Stuff whole fish with lemon slices to let heat get in. Add a little olive oil before grilling. Sprinkle salt on top of steak, leave till almost done, then put a little oil on both sides. Done when meat flakes easily, not glossy or translucent. Cook time: 6oz steak 3-4 min.

Grilling Tips

Hot dogs

Turn frequently. Cook time: 2oz 2 minutes or less.

Grilling Vegetables

Grilling vegetables is easy and one of the best ways to cook vegetables. Not only does grilling add a smoky flavor, the grill marks add visual appeal. Cut into pieces ¾-1 inch of thickness. Soak in cold water about 30 minutes to keep from drying out. Avoid over-soaking. Pat dry, then brush lightly with oil to prevent sticking. Parboil some of the denser veggies such as asparagus, broccoli, cauliflower, summer squash and zucchini for 3-4 minutes as it is hard to cook through them on the grill. In addition to salt and pepper to taste, use a variety of seasonings and spices to enhance flavor.

Use either a grilling basket for smaller pieces. If using wooden skewers, soak for 10 minutes before threading to prevent scorching. Metal skewers do not require prep time. Here is a list of easy-to-grill vegetables:

  • Artichoke hearts, marinated
  • Asparagus
  • Broccoli florets
  • Cauliflower
  • Eggplant
  • Mushrooms
  • Portobello mushrooms
  • Onion wedges
  • Red or green peppers
  • Summer squash
  • Tomatoes, cherry
  • Zucchini

Grilling fruits

Yes, you can grill certain fruits too! Some fruits hold up well and can be served as a dessert or in combination with a protein and veggies on a kabob. Follow these tips when grilling fruit:

Apple or cantaloupe: Cut in large wedges and add to a kabob.

Peach: Cut in half, remove pit and place on aluminum foil. Spoon in blueberries, raspberries, or strawberries. Sprinkle a teaspoon of brown sugar and a little lemon juice. Fold up foil and seal tight. Grill for about 15 minutes, turning once. Serve right out of the foil.

Pineapple: Cut a whole pineapple lengthwise through the leaves, keeping leaves attached, into 4 wedges. Grill cut-side down, until slightly charred about 2 minutes on each cut side. Pineapple pieces can also be added to a kabob.

Sweet potatoes: Cut in half, grilling till soft. Brush lightly with a bit of oil or butter, add cinnamon or nutmeg and a teaspoon of brown sugar.

Hope these grilling tips help to make a delicious holiday meal for you and your family. Happy 4th of July!