Know that saying of “I used to be the perfect parent, before I had kids?” Well, that applied to me not only before I had kids, but all those things I thought I knew everything about when I was a newer parent with fewer and younger kids… as my kids grew up and as I had more kids, so much of what I “knew” went out the window.
For example, I used to pride myself in my kids not being picky eaters, and teaching them to like many different foods, and I took credit for that. But then my kids got older, developed sensory issues, and my youngest became very picky eaters, most likely due to their autism.
One of those things my kids were especially picky about were vegetables.
I was lucky that my kids did agree to eat vegetables, but they were picky about which ones and how they were prepared. For the most part, my kids would eat raw vegetables but avoided many cooked vegetables. So I’d give them crudites and salads instead of expecting them to eat cooked vegetables.
Additionally, I found blending or hiding certain vegetables got my kids to eat them, even if they knew they were there, because it was the texture they found off-putting. Onions, for example, were something they were not fans of, but I couldn’t fathom cooking without onions, so I’d just saute and then blend onions in sauces so they’d have the flavor without the texture. Additionally, I grate zucchini into my ground beef to make it more moist and even my kids who don’t like zucchini don’t want to eat ground beef if it doesn’t have that. Many vegetables that they don’t like, they will eat blended in a soup.
If your kids are picky eaters, or you just want to encourage them to eat more vegetables, try encorporating these tips.
Getting children to eat their vegetables is often an uphill battle fought at the dinner table in many homes. It’s no secret that kids’ nutritional needs are monumental, and vegetables play a vital role in their growth and development. If you’re looking for fresh ways to get your kids to eat more vegetables, we’ve got a few sneaky but smart strategies for you.
Let’s Talk About Onions
Ask any kid about their favourite vegetable, and it’s unlikely they’re going to shout, “Onions!” In reality, though, these alliums can jazz up meals and provide a host of health benefits. It is quite admirable how these Taylor Farms onions not only add a sweet punch to your dishes but also provide a good dose of vitamins C and B6, iron, folate, and potassium. Their incredible benefits go beyond their nutritional content; they also enhance the taste of meals and could be the key to getting your child to eat more veggies.
A brilliant idea, therefore, would be to dice onions finely or caramelise them for a sweet aftertaste. Include them in your recipe judiciously so your child will unknowingly consume onions and fall in love with their sweet taste.
The Art of Camouflage
Vegetables are tastier than your kids might believe, especially when you cleverly incorporate them into popular meals. Disguising veggies may not be purely honest, but a little subterfuge is acceptable in the pursuit of a balanced diet. Blend cauliflower into mashed potatoes or mix carrots into spaghetti sauce. Who said pizza couldn’t be healthy? Puree some peppers, courgette, and spinach into the sauce. In no time, they’ll be wolfing down vegetables without realising it.
Give Vegetables Fun Names
Sometimes all it takes is a fun name to make a vegetable appealing to a hesitant eater. Boring broccoli transforms into “tiny green trees”; carrots become “X-ray vision sticks”; peas, the “green power balls.” By presenting vegetables this way, kids will likely be drawn to eating these “exciting” foods. Plus, it adds a dash of playful creativity to mealtimes!
Encourage Them to Help in the Kitchen
One of the best ways to encourage children to eat more vegetables is simply to engage them in the cooking process. Kids derive great satisfaction from cooking or preparing a meal. Typically, they are more interested in eating their own cuisine. Let them wash the veggies, stir the mix, or make their own salad. It might be messy, but it’s certainly worth it!
Make It a Visual Feast
Presentation is everything when it comes to getting kids to eat veggies. Bright, colourful, and arranged in fun shapes can attract even the most resistant little eaters. String together pieces of vegetables on a skewer to make a vegetable rainbow, or cut them into stars, hearts, or other shapes using small cookie cutters.
Growing Your Veggies
Why not involve your kids in a gardening project? Growing vegetables such as carrots, tomatoes, and lettuce from seeds can not only be an exciting activity but also a practical science lesson. When they partake in the effort of growing their food, they’ll be more inclined to eat vegetables.
Regularly Introduce New Vegetables
Research shows that repeated exposure to unfamiliar foods can lead to acceptance over time. Therefore, don’t be disheartened if they refuse to eat a new vegetable the first few times. Just keep serving it calmly, without forcing them to try it.
Stealthy strategies, like sneaking veggies into their favourite meals, can surely create a vegetable love-affair in your kids. Over time, they will grow accustomed to their taste and won’t even notice the difference. The most important thing to remember is to make meals fun and aim for a varied, balanced diet to ensure a lifetime of healthy eating habits.
Do your kids enjoy vegetables? Are they picky at all? What are some ways you encourage or encouraged your kids to eat more vegetables?
