Getting kids to eat a balanced, healthy diet can be an uphill battle for many parents. Trying to fit veggies into our kids’ meals is an almost impossible feat. But I’ve discovered a few simple and creative methods for getting my kids to eat their vegetables:
Blends
This is probably my favorite way to get my kids to eat veggies without them even knowing. My kids love spaghetti and meatballs, so a quick and easy way to incorporate veggies into the meatballs is to blend spinach with tomatoes and combine it with your meat.
Smoothies
Smoothies are a fast, easy way to incorporate fruits and veggies into your kids’ diets. Smoothies are also an easy way for kids to be involved in cooking and preparing their own snacks and meals.
Popsicles
Popsicles are a staple at our house year-round, and I’ve found that making your own is a sneaky way to get good fruits and veggies into your kids’ diet.
Repeated Exposure
Exposing your children to a variety of vegetables is the key to getting them to like or even try vegetables. According to the National Institute of Health, it can take infants and toddlers 8–15 exposures to a particular food before they accept that food. The NIH also encourages families to model eating vegetables together and not use rewards or punishments when eating vegetables.
Our Favorite Kid-Friendly Veggie Recipes
Veggie Pops
- 1/2 cup orange juice
- 3/4 cup vanilla or plain yogurt
- 1/4 cup fresh blueberries
- Ice
- 2 handfuls of fresh spinach
Combine all ingredients in blender until well-mixed. Make sure to let your kids taste and adjust your recipe if needed.
Green Monster Smoothie
- 3/4 cup milk of choice
- 1 small banana
- 1/4 of a ripe avocado
- 1/2 cup frozen mango chunks
- 1 cup baby spinach
- 2 tsp nut butter of choice
Combine all ingredients and blend until smooth and creamy.
Veggie Chocolate Muffins
- 2 large eggs
- 1 cup mashed bananas
- 1 cup grated carrots
- 1 cup of spinach
- 1/4 cup oil
- 1/4 cup honey
- 1 tsp vanilla extract
- 1 cup whole wheat flour
- 1 tsp baking soda
- 1/4 cup cocoa powder
- 1 tsp baking powder
- 1 tsp ground cinnamon
- 1/4 tsp salt
- Chocolate chips to taste
Combine eggs, banana, carrots, spinach, honey, oil, and vanilla in blender and mix until smooth. Add flour, baking soda, baking powder, salt, cocoa powder, and cinnamon and blend until well mixed. Fold in chocolate chips and portion batter into a 12-cup lined muffin tin. Bake for 20–22 minutes. Let cool and enjoy.
{Read More: How to Get Kids to Eat Veggies}
You kids don’t have to hate vegetables. Hopefully, by trying a few of these kid-friendly vegetable recipes, you can create some veggie lovers in your family.
