How to Get More Veggies Into Your Kids

by Kelsey Ensminger 2 years ago

Do you hear groans when asparagus or beets are served? Do your children prefer yellow potatoes over sweet potatoes? If you answered ‘yes’ to either one of these, then you’re in the right place.

It’s important to keep in mind that other things such as texture, smell and temperature play a part in your child’s overall eating experience. When your son says, “Ugh, I hate broccoli!” inquire about the smell it makes when you cook it. Ask if they’d prefer it raw and dipped in hummus or a paleo/vegan ranch (see below for recipe).

Since kids are master imitators, its important as parents to set the example. Instead of cooking multiple meals, cook one and enjoy it together. Maybe personalize side dishes for finicky eaters so they’re opinions are validated.

There are many ways, including a few sneaky tricks, to ensure your child is consuming the proper amount of vegetables on a daily basis. To inspire your culinary creativity, we came up with a few yummy ways to get you started.

Besides, kids aren’t the only ones who don’t always feel like broccoli, us adults could benefit from these little tips as well!

Puree and Soup: If a sauce or soup is delicious, it doesn’t matter what’s in it (especially if they can’t see defining shapes). Spinach, asparagus, butternut squash, and sweet potato are great disguisable veggies for soups and purees!

Dips and Spreads: Kids like to have control and dipping with veggies lets them feel in charge. Guacamole, Coconut Aminos, Almond-Ginger Garlic Dressing, Paleo/Vegan French, Ranch, or Thousand Island dressing, Coconut-Lime Sauce, Tahini, Pesto (see below).

Raw Honey: While you don’t want to use too much, a little drizzle over baked beets or carrots can make a world of difference (with a pinch of sea salt).

Wraps: Spread the favored sauce of choice on a sprouted wrap and hide slice sticks of beets, carrots, zucchini, or veggies inside before folding it.

Snacks and Treats: Beet and Carrot Latkes, “Chocolate” Beet Bread Go Italian: Pesto with cooked asparagus or sauté diced veggies into their favorite marinara sauce or lasagna.

“Fries”: The craving for fried food can be one of the easiest to satisfy in a healthy way. Baked (with coconut oil) sweet potatoes, butternut squash, carrots, rutabaga and parsnips are excellent alternatives!


Here's a few recipes that I put on the MMM website that use coconut oil instead of vegetable/canola oil or the coffee instead of a fatty/dairy/sugary/artificial creamer: Banana Bread: Sauteed Veggies with coconut oil: Coconut Oil Coffee:

Don't forget to download the "How To Get More Veggies Into Your Kids" Power Kids Activity Sheet!

TAGS: recipes, main