Kids don’t like to eat their vegetables. However, vegetables are an important part of a balanced diet and kids should eat at least three servings per day. For many parents, it can be a challenge to cook healthy meals that their kids will eat. We have come up with ten easy tricks to help get your kids to eat their vegetables.
- Sneak them into dishes they already love
Finely chop, dice, or grate vegetables into foods they already love. Make sure to cook the vegetables until they are soft and tender. Softer textures are easier for kids to chew and will not stand out as much in the dish.
- Make vegetables anytime snack
Swap out snack foods like potato chips or cookies with vegetables. Kid-friendly veggies like baby carrots, celery, cucumbers, and cherry tomatoes are small and easy to take on the go. Let your kids have vegetables anytime during the day. It will help curb their hunger and get them key nutrients.
- Try veggie chips
Veggie chips are a healthier option than regular, fried potato chips. They come in a wide variety of colors and that irresistible crunch. It is an easy way to introduce new vegetables like beets, radishes, and kale.
- Add vegetables to tasty comfort food dishes
Kids and adults alike crave comfort foods like mac and cheese and mashed potatoes. Some great additions for mac and cheese are steamed broccoli, sautéed spinach, or peas. For mashed potatoes, try mixing in mashed sweet potatoes or cauliflower purée.
- Hide veggies in pizza
Kids love pizza. If they see veggies on top, they might not be as excited to eat it. The tomato sauce on pizza already counts as a serving of vegetables. Before you add the sauce, spread a layer of purée spinach on the dough. Once the toppings are on, your kids will never know.
- Swap traditional pasta for veggie noodles
Veggies noodles are a fun way to eat veggies and it looks like pasta. You can make vegetable noodles out of things like zucchini, squash, or even sweet potatoes. Use a spiralizer tool to make the noodles. You can also cut long slices by hand. Make sure to cook the noodles all the way through, so there is no crunch. Finish it off by adding your kid’s favorite pasta sauce.
- Make pumpkin pancakes for breakfast
This simple twist on pancakes will get your kids full serving of vegetables in the morning. Mix ¼ cup of pureed pumpkin into your pancake mix before cooking. You can also add a pinch of cinnamon. Make a large batch of pancakes and freeze them for a quick breakfast or snack on busy days.
- Eat them with a healthy dip
Serve raw or steamed veggies with a yummy dip. Encourage your kids to come up with a story or make a funny noise when they dip them. Try using ranch dressing, nut butter, hummus or even ketchup.
- Create a fun design on their plate
Cut veggies into fun shapes and sizes and create designs on your kid’s plate. Arrange food into a smiley face or animal design. It will make mealtime more fun. Get creative and use different colored veggies.
- Cook with your kids
Kids can help wash, peel, and even chop vegetables depending on their age. Preparing a meal together will get kids familiar with different veggies. Try cooking vegetables in different ways – mashed, roasted, steamed or blended. You will find at least one way to serve veggies that your kids will love.
What are some other ways your kids like to eat their vegetables? Contact us or Leave us a comment below and let us know!