Eat a rainbow of raw nutritious vegetables cut into strips or bite size pieces.

Crudités are the perfect way to ensure your body gets a variety of different phytonutrients (natural compounds in plants) essential for promoting and maintaining a healthy body and brain. Here are some ideas on which vegetables to use and a home-made dip to accompany them. Serve as an appetiser or a healthy lunch. Kids are more likely to eat vegetables if they are presented in an array of colourful, bite-size pieces that they can have fun dunking into a dip.

Here are ideas on vegetables that work well:

Carrot sticks
Sliced bell peppers
Mini corn
Snap peas
Cherry tomatoes
Celery sticks
Cucumber sticks

Here is a healthy and easy to make dip for your crudités:

Garlic and herb


  • Plain cottage cheese or cream cheese (Preferably organic hormone free cheese.)
  • Garlic flakes
  • Salt
  • Thyme
  • Rosemary
  • Ground black pepper


  1. Stir the seasoning into your cottage or cream cheese for a yummy garlic and herb dip.