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Yes, your kids will eat veggies, and like them!

The biggest struggle that most parents face is getting their children to eat more vegetables. A study published in the Journal of the Academy of Nutrition and Dietetics found that adding herbs or spices to a reduced-fat dip increased a child’s willingness to eat veggies.

Preschool children ages 3 to 5 years told researchers from the Center for Childhood Obesity Research at Penn State University that they liked veggies more when paired with a favorite flavored dip compared with eating a veggie without a dip or with a plain dip. Thirty-one percent of kids liked a veggie alone, while 64% liked a veggie when it was served with their favorite dip. In addition, just 6% of kids refused the vegetable when served with a flavored dip, compared with 18% who refused the veggie without any dip.

This is the perfect dip for adults and children involved in sports and other athletic activities. Cottage cheese is packed with casein, a slowly absorbed protein that helps you feel fuller for longer periods of time, promotes muscle gain, improves bone health, provides antioxidant protection and helps prevent muscle breakdown. Cottage cheese has relatively few calories and contains many nutrients like B vitamins, calcium, phosphorus and selenium. It also helps to reduce the risk of developing insulin resistance related to diabetes and heart disease.



1 (16-ounce) container low-fat cottage cheese

2 tablespoons low-fat mayonnaise

3 tablespoons finely chopped parsley

1/4 cup finely chopped red onion

1/4 teaspoon salt

1 teaspoon ground black pepper

In a small bowl, combine cottage cheese, mayonnaise, parsley, onion, salt and pepper. Stir well, chill, and serve with cut up raw vegetables. Makes 2 1/2 cups. HERB AND SPICE RANCH DIP

You can easily double or triple this recipe so you’ll always have some available to use as a dip, salad dressing or as a sandwich spread. Store it in an air-tight sealed container in the refrigerator for up to a week.

3/4 cup low-fat mayonnaise
3/4 cup low-fat sour cream
1/4 teaspoon dried dill weed
1/2 teaspoon dried parsley
1/2 teaspoon dried chives
1/2 teaspoon granulated garlic
or garlic powder
1/4 teaspoon granulated onion
or onion powder
1/8 teaspoon kosher salt

1/8 teaspoon ground black
1-3 teaspoons fresh lemon
juice or white vinegar, to taste

Combine all ingredients in a small bowl. Whisk to combine. Cover and refrigerate until ready to serve. Stir well and serve with cut up raw vegetables. Makes 24 (1 tablespoon) servings, about 1 1/2 cups.


Angela Shelf Medearis is an award-winning children’s author, culinary historian and the author of seven cookbooks. Her new cookbook is “The Kitchen Diva’s Diabetic Cookbook.”

©2019 King Features Synd. and Angela Shelf Medearis

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