If you want kids to learn to enjoy vegetables, show them! Teach children how to prepare veggies (i.e., washing, peeling, cutting) and then serve them up with this fantastic dip to give added flavor and nutrients! Makes 1 cup of dip.

Prep Time: 20 minutes

  • Assorted vegetables (carrots, celery, cauliflower, cucumbers, green peppers, radishes, etc.)
  • Ice cubes
  • Cold water in a large bowl
  • 1 cup low fat cottage cheese
  • 4 ounces of reduced fat cream cheese
  • 2 TBSP reduced fat milk
  • 1 tsp. dried dill
  • 1 tsp. minced dried onion


1: CHILD:  At the grocery store or in the refrigerator, select the veggies that you want to use. Wash well over cool water in sink.
2: PARENT:  With child observing, peel and cut the vegetables. Place bowl of ice cubes and cold water on the counter.
3: CHILD:  Place prepped veggies in the bowl to help retain crispness.
4: CHILD:  Measure cottage cheese, cream cheese, milk, dill and onion. Place all ingredients in blender.
5: PARENT:  Cover the blender and blend until smooth.
6: CHILD:  Uncover the blender and use rubber spatula to scrape dip into serving bowl. (NOTE: If using a food processor, parent should remove blade before child removes dip.)
7: PARENT:  Drain vegetables in colander.
8: CHILD/ PARENT:  Arrange drained vegetable on a platter. Serve with dip. 
Nutritional analysis per serving:  
72 calories
5 g protein
5 g fat
2 g carbohydrate
34 mg calcium
1 g fiber

(Courtesy of the National Dairy Council®. Source: Better Homes & Gardens Step by Step Kid's Cookbook)