Eat The Rainbow: Rainbow Vegetable Dip

June 22, 2022 General /FamilyRecipes

If you’re looking for new ways to add more fruits and vegetables to your family’s diet, look no further than your neighborhood Farmers’ Market, your own backyard, or a community garden.

During the warm and sunny days of summer, it’s easier than ever to find affordable, farm-fresh produce. You can find everything from crunchy carrots and fragrant herbs to juicy berries and peaches — and produce grown locally usually tastes a lot better too! Take advantage of the rainbow of fresh summer fruits and vegetables to create healthy recipes your kids will love, like this Rainbow Vegetable Dip!

Rainbow Vegetable Dip

MAKES 3 SERVINGS

  • ½ cup lowfat plain Greek yogurt
  • 2 tablespoons light mayonnaise
  • 1 to 2 teaspoons chopped fresh dill
  • 1 teaspoon honey mustard
  • Fresh vegetables of your choice
TIP: If you can’t find fresh dill at the market, substitute with ¼ teaspoon dried dill.
  • Place the yogurt, mayonnaise, dill, and honey mustard in a medium-size bowl and stir well to combine.
  • Let children help themselves to the dip and a variety of colorful vegetables including bell peppers, carrots, cauliflower, broccoli, and cucumber.

Nutrition Information per Serving (about 3 tablespoons dip):

50 calories, 3g fat (0.5g saturated), 95mg sodium,
2g carbohydrate, 0g fiber, 3g protein

A Tip for encouraging vegetables

Encouraging children to try new vegetables or gobble up the ones they already love is often as simple as cutting them into different shapes and sizes, putting a variety of colors on the plate and serving a yummy dip on the side. You can talk about eating the rainbow every time your child takes a bite.
Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position