Vegetable Sticks
野菜スティック
By Aoi, licensed nutritionist · From a Japanese preschool lunch menu
Crunchy vegetable sticks with a little mayonnaise to dip them in are one of the easiest ways to get small children reaching for vegetables. In preschool kitchens we give even the cucumber a quick boil rather than serving it raw, because for young children we heat all vegetables for food safety, and the brief cooking also softens the carrot just enough for little teeth. Cooling the sticks under running water keeps their color bright and their bite pleasantly firm. The dip is an egg-free mayonnaise, so the plate is made without egg.
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Ingredients
Amounts for 1 child (1 serving). An adult counts as 2 servings.
One serving here is 1.5× the portion served to a child in a Japanese preschool, sized for Western appetites. An adult counts as two servings. Tap an ingredient to check it off.
Ingredients
- 10.5 gcarrot
- 16.5 gcucumber
Seasonings
- 4.5 gegg-free mayonnaise (Mayodore)A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
About the Japanese ingredients in this recipe
- egg-free mayonnaise (Mayodore) (マヨドレ)
- A Japanese egg-free mayonnaise-style dressing. Substitute: Any egg-free or vegan mayonnaise.
Directions
- 1
Cut the carrot and cucumber into sticks and boil each separately. Rinse under running water to cool.
- 2
Drain the sticks from step 1 well and serve with the mayonnaise (egg-free Mayodore) on the side.
Nutrition
| Per | 1 serving | 1 adult serving | Your total |
|---|---|---|---|
| Energy | 30 kcal | 60 kcal | 30 kcal |
| Protein | 0.2 g | 0.3 g | 0.2 g |
| Fat | 2.7 g | 5.4 g | 2.7 g |
| Carbohydrates | 1.8 g | 3.6 g | 1.8 g |
| Fiber | 0.5 g | 0.9 g | 0.5 g |
| Salt equivalent | 0.2 g | 0.3 g | 0.2 g |
| Calcium | 7.5 mg | 15 mg | 7.5 mg |
| Iron | 0 mg | 0 mg | 0 mg |
| Potassium | 64.5 mg | 129 mg | 64.5 mg |
| Energy | Protein | Fat | Carbs | Fiber | Salt equiv. | Calcium | Iron | Potassium | |
|---|---|---|---|---|---|---|---|---|---|
| 1 serving | 30 kcal | 0.2 g | 2.7 g | 1.8 g | 0.5 g | 0.2 g | 7.5 mg | 0 mg | 64.5 mg |
| 1 adult serving | 60 kcal | 0.3 g | 5.4 g | 3.6 g | 0.9 g | 0.3 g | 15 mg | 0 mg | 129 mg |
Values are per serving (1.5× the Japanese preschool portion); an adult serving is double. They were calculated by a licensed Japanese nutritionist using the Standard Tables of Food Composition in Japan. "Salt equivalent" is sodium × 2.54, the standard Japanese measure. Allergen flags cover egg, milk and wheat only and come from the nutritionist's records. Soy sauce and miso are made with wheat but are usually allowed on Japanese wheat-free school menus, so check with your doctor.
