It’s no secret that vegetables, especially the green kind, are packed with good-for-you nutrients, but they’re rarely what kids reach for.
A leafy dark-green veggie like kale may rival milk in its calcium content but registers as bitter to sensitive young taste buds. So how can you get your children to go green in their food choices? Try “sneaking” veggies—even strong-flavored ones like spinach and watercress—in your child’s favorite dishes. American Dietetic Association spokeswomen Suzanne Farrell, M.S., R.D., in Denver, and Bethany Thayer, M.S., R.D., in Detroit, offer these sneaky tips.
More ways to get kids interested in veggies
Experts counsel patience. Most children won’t willingly eat something they’re not familiar with. Taking part in preparing greens is guaranteed to get a kid used to them. So, bring your kids along grocery shopping and let them pick out the produce. Recruit them in the kitchen too. Little hands can scrub and rinse celery, tear lettuce leaves or snap green beans.
Also consider growing your own greens and having your children help. They can select seeds and assist in planting, watering and collecting the vegetables for the table. Green beans, zucchini, lettuce and kale are probably the easiest to grow.
Of course, one sure way to encourage a child to enjoy any food is to enjoy it yourself. Chances are, your child’s eating habits will end up reflecting your own.
Chop them up
A food processor is a handy tool for mincing or chopping greens so fine, they can be added to meals without kids noticing them. Sprinkle minced kale, spinach or other leafy greens over pizza, pasta and quesadillas. Or blend finely chopped greens into burrito fillings and burger patties. Your child might also like broccoli florets or peas added to macaroni and cheese. If you’re short on time, simply melt cheese over veggies like broccoli and asparagus to make them more appetizing.
Blend it
Fill ice cube trays with pureed kale, then toss a frozen cube into the blender when whipping up a fruit and yogurt smoothie. You can also use put them in a saucepan when heating up spaghetti sauce.
Get grating
Try grating zucchini and combining it with a bit of wheat flour and egg and cooking as a fritter. Grated zucchini is a healthful addition to baked goods such as sweet loaves and muffins too.
Let them dip
Children are happy to dip things, so supply your little one with plenty of fresh, raw green veggies to scoop up hummus, guacamole or peanut or almond butter. Bell pepper slices, broccoli florets, zucchini spears and celery all make good, nutritious “scoops.”