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Five Ways to Encourage Kids to Eat Vegetables

by bkhoury on June 15, 2012

As the summer bounty of fresh fruits and vegetables becomes available, it is a great time to encourage your kids and entire family to get munching on these healthy morsels!  So we put together some ideas to help get the veggies in the tummies.

1) Make a vegetable available at every meal.  This time of year when we are on the go it is so easy to forgo a vegetable at a meal.  However, by making certain to always offer something, you will be surprised how kids will warm up to all kinds of produce.  I’m always amazed when the boys will munch down entire cucumbers, red peppers and carrots. Try cucumbers, thinly sliced zucchini, and tomatoes on sandwiches or burgers. Offer a wide variety of vegetables and hummus for lunchtime. Try placing baby carrots in the microwave for smaller children to make them easier to eat. And I love sneaking in a serving of vegetable for breakfast in an omelet or on a breakfast sandwich. 

2) Of course this time of year it is preferable to have fresh veggies from the farmer’s market. But, if you can’t make it to the market or even the grocery store, I like to have a supply of frozen vegetables on hand.  Put them in a microwave safe bowl with a little water and heat for just a few minutes.  These days frozen vegetables taste great and are certainly better than no vegetables! 

3) Grow your own vegetables and involve the kids.  Just like cooking, if you involve the kids, they are much more likely to try new things.  Even if you just plant some fresh herbs on your windowsill, at least you are exposing kids to the concept of growing, not to mention some fantastic new flavors!

4) Grill baby grill!  I can’t think of anything that tastes better than grilled vegetables.  Throw them in a grill basket, toss with olive oil and a little salt or fresh herbs and grill until slightly charred.  Onions become caramelized and sweet (and kid friendly). Red peppers take on a whole new dimension and even eggplant tastes completely different.  Make extra and toss the extras in a breakfast omelet the next day!

5) Make a meal of it.  Take a trip to the farmer’s market with your kids.  Come home and set out all the beautiful fresh vegetables.  Add some hummus or white bean dip and you have an easy delicious summer meal.

How do you convince your kids to eat vegetables?  Let us know below for a chance to win our favorite summer grill pan!  (be sure to enter your correct e-mail so we can contact you if you are the winner!)

  • I like to grate vegetables into food so there are always some in everything.

    By Suzanne on June 15, 2012 at 06:43 AM
  • I actually got the idea from your site to saute a lot of vegetables. It’s a fast way to make them and my kids like them alot.

    By Cynthia on June 15, 2012 at 07:03 AM
  • If my kids don’t eat their veggies at night I serve them again for breakfast. It works!

    By Traci on June 15, 2012 at 07:28 AM
  • My kids seem to like stir-fries with different vegetables in them.

    By Ana on June 15, 2012 at 02:42 PM
  • Kids are vegetarians so they have no choice but challenge is not letting them only eat starchy foods.

    By Rebecca on June 15, 2012 at 03:06 PM
  • Great ideas! My kids love grilled vegetables too. I also put Parmesan on them a lot.

    By Tammi on June 15, 2012 at 03:07 PM
  • We have a rule at dinner that you have to take as many bites as your age of everything on your plate, even if you have tried it before, as your taste for things changes over time.  It seems to work, especially with veggies. Last night we tried the grilled zucchini again with the jerk chicken recipe from last week and what do you know, this time he liked it!

    By Jessie Basner on June 15, 2012 at 03:17 PM
  • Our kids are actually all really good eaters, but they have more willing to try even more veggies lately b/c they are each responsible for a different plant. They are learning to grow the veggies, and when ready to pick they help me decide on how to cook it and help me in the kitchen. I’ve found that if they are proud of what they have done and get to be involved they are more willing to try anything you put in front of them!

    By Trudy M Mertz on June 15, 2012 at 03:43 PM
  • I agree, grating vegetables area great way to get your kids used to vegetables,http://www.southlondon-roofing.co.uk

    By ally on June 29, 2012 at 10:55 AM
  • For some reason my kids don’t have any problems eating their veggies, I guess I’m just lucky. I do spoil them with dehydrated fruit for special treats though. smile

    Katy

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