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Our Blog: June 16, 2021

Fresh Veggies Day - June 16

By Nicole Spain, Registered Dietitian

Unfortunately, the average child is not getting enough fresh vegetables in their regular diet. On average, kids need 1-4 cups of vegetables per day depending on their age.  For general recommendations by age, use this chart from the USDA:

So get ready to make a healthy change on Fresh Veggie Day! Since we’re in late spring, be on the lookout for fresh veggies sold locally at the Farmers Market. Depending on your location, you may find a local U-Pick farm that has asparagus, peas, tomatoes and more! When my children were young, we would visit Barthel Fruit Farm many times during the season and loved going for their sugar snap peas. These are easy for little ones to pick because they are big and hard to squish!  

How can you get your little ones to enjoy more veggies? Make a yummy dip! Kids love to dip, and they especially love to dip in ranch dressing.  What better way to serve fresh veggies than with these creative ranch-inspired dips.  


Avocado Ranch Dip
Serves 4-6


1-2 avocado(s) depending on size (roughly 2/3 cup)
½ C nonfat plain Greek yogurt
3 tbsp nonfat milk
2 tsp dried parsley
1 tsp white vinegar
¾ tsp onion powder
½ tsp salt
½ tsp dried dill
¼ tsp garlic powder


  1. Place all ingredients in a food processor and process until thoroughly combined, scraping down sides as needed. Taste and adjust salt if needed.
  2. Serve immediately, alongside vegetables. (Do not make ahead of time as avocado can quickly become brown.)

(Recipe adapted from:


Grow Fit Ranch Bean Dip

Serves 4-6




1 16 oz can refried beans, vegetarian
1 C shredded cheese
1 C sour cream
1 oz ranch mix


  1. Mix refried beans, cheese, ranch mix, and sour cream in a large pot.
  2. Heat the mixture over medium heat, stir until well blended.
  3. Serve warm.


Cowboy Dip

Serves 4-6


1 ½ C light sour cream
1 packet ranch dip mix
3 oz crumbled bacon or turkey bacon
3 tbsp horseradish
3 green onions, chopped
1 C shredded cheddar cheese
2 tsp Worcestershire sauce


  1. Combine all ingredients in a medium size bowl.
  2. Cover and refrigerate for 4 hours or overnight.