If your little ones are fans of veggies, hats off to you! But let’s face it: many of us aren’t raising a crew of vegetable enthusiasts. For most families, there are only a handful of “safe” vegetables that can be presented without the risk of them being flung across the room. Even when we strive to offer a diverse array of healthy foods at dinner, getting kids to eat their greens can be a challenge. And just when they declare love for a particular vegetable one week, they might reject it the next. It’s undeniably frustrating, but it’s a common struggle.
If you’re feeling anxious about your child’s nutrition, take a deep breath. There’s still hope! Instead of banging your head against the kitchen table every night, consider these effective strategies to make veggies appealing, leaving your child asking for seconds (and not just dessert).
- Popsicles. The allure of a popsicle is undeniable. They’re cold, messy, and oh-so-delicious! The best part? You can sneak in a variety of fruits and veggies. Just blend your favorite fruits and a few veggies together with some water, pour into a popsicle mold, and freeze. Carrot and mango make a delightful pair, and kiwi with cucumber is also a win. Get creative and watch them disappear!
- Smoothies. Similar to popsicles, smoothies allow for a more generous serving of veggies. Combine a cup of plain Greek yogurt, a couple tablespoons of honey, a banana, an avocado (peeled and pitted), some ice cubes, and a splash of milk. Feeling adventurous? Toss in some chopped spinach for good measure. Sweetness is key, and you’ll likely find your child requesting more.
- Dips. Kids love dips, and the great news is they often don’t care what’s in them! Warm dips made with cream cheese are always a hit. Sauté a bag of frozen spinach with olive oil and onion, then mix with melted cream cheese and milk. Bake until bubbly and golden, and serve with veggies or whole wheat pitas for dipping.
- Pizza Sauce. This is one of my clever strategies. On pizza night, my child is thrilled about the pizza while I know she’s consuming hidden veggies. Start with whole wheat dough, top with pizza sauce, and then chop up mushrooms, peppers, spinach, and onions to mix in. As long as they’re buried under cheese, your secret is safe!
- Veggie Fries. Believe it or not, you can turn almost any vegetable into a fry! Cut up zucchini, squash, or even avocados, season with olive oil and breadcrumbs, and bake until crispy. Just know that these will be a hit, so make a generous batch to avoid any sibling squabbles over the last fry!
Do you have other sneaky strategies for getting kids to eat their veggies? Share them in the comments!
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Summary
Getting kids to eat their vegetables can be a challenging task, but with a few creative strategies—like popsicles, smoothies, dips, pizza sauce, and veggie fries—mealtime can become a lot more enjoyable. Remember to stay calm and keep experimenting with different methods to make veggies appealing.