You plan a perfectly portioned meal, offering a rainbow of foods to nourish your growing child, yet when they sit at the table it’s like a veggie eviction. The carrots get sidelined, followed by a dramatic “yuck” or even a fake gag at the broccoli.
The veggie showdown can be especially frustrating for parents. We know those colourful foods are full of vitamins and minerals that are critical for growing bodies, so how can we pack them into our picky little eaters?
It may help to know that this aversion to veggies is developmentally normal. “We have an innate affinity to sweet foods, beginning from as early as in utero,” says Norine Khalil, Registered Dietitian at One Elephant Integrative Health Team in Oakville. “Breast milk and formula are sweet, so we are exposed to sweet flavours from so early on that our taste buds may just enjoy these more in comparison to more bitter tasting vegetables.”
The good news is most kids do grow out of this distaste for veggies as they become less sensitive to flavours. Try these tips to encourage a love for vegetables at an early age.
Offer Choice and Variety
“For some kids, the idea of trying something new can be scary,” says Amy Pulford, Director of Little Kitchen Academy in Oakville. Giving kids control over their food can help them be more adventurous. Visiting a farmer’s market or grocery store and inviting your child to choose a new vegetable to try gives them control over their food choices, and you both might be surprised by what you discover!
Involve Kids in Food Prep
Making kids part of the process of preparing food can make them more likely to try it. Depending on their age, meal prep involvement may be as simple as helping to crack an egg, collecting ingredients from the fridge or pressing the button on the blender.“At Little Kitchen Academy, we encourage our students to plant, nurture and harvest some of our produce in our outdoor garden because we know that when we are an active participant in our food choices, we will try them – and more often than not, enjoy them,” says Pulford.
Talk About Preferences
When your child says “yuck” and pushes veggies off their plate, rather than trying to convince them to eat it, Pulford says this is a great moment to explore what they don’t like about the food.
“Perhaps your child has always said that they don’t like tomatoes, but through talking about what they don’t like – the texture, taste – you may discover that they in fact do like tomatoes prepared in a different way, such as grilled versus raw or cut versus whole,” she says.
Avoid Hidden Vegetables
You may think you’re being sneaky by packing blended veggies into your child’s pasta sauce, but Khalil says this strategy can backfire as kids miss out on the opportunity to get used to the actual look, texture and taste of vegetables.
Instead, she recommends presenting vegetables in a variety of ways – roasting, steaming, air frying or pairing with a yummy dip such as hummus or guacamole. “Exposure to the texture is a huge part of getting kids comfortable with vegetables, and we often will skip this due to frustration,” she says.
Make Veggies Fun
Rather than dumping a spoonful of broccoli onto your child’s dinner plate, get creative with making veggie faces on pizza or cutting veggies into fun shapes.
Offer Without Pressure
“It can take over 10 exposures for a child to even consider trying a new food”, says Khalil. Developing a taste for vegetables can take time.
Add veggies to their lunch along with foods they typically enjoy and avoid calling attention to whether they eat it or not.
By openly incorporating vegetables into meals and encouraging a positive attitude towards them, you can win the veggie wars and develop lifelong healthy eating habits, too!
Broccoli Pesto Pasta
INGREDIENTS
- 100 g broccoli
- 55 g dried spaghetti
- 14 g unsalted butter
- 1 tbsp olive oil
- 35 g yellow onion
- 1 garlic clove
- 1/2 tsp table salt
- 1/4 tsp pepper
- Pinch red pepper flakes (optional)
- 2 tbsp heavy cream
- 28 g parmesan, grated
METHOD
- Bring a pot of water to a boil and cook broccoli for 2-3 minutes to blanch. Drain broccoli and transfer to a bowl of ice water to shock.
- Once broccoli has cooled, chop into small pieces.
- In a frying pan, melt the butter and the olive oil. Add the onions and cook until translucent.
- Add the garlic, broccoli, salt, pepper and red pepper flakes to the frying pan and cook.
- Pour the cream into the frying pan and cook to slightly thicken. Remove from heat and set aside to cool.
- Cook the pasta in boiling water. Reserve 1/4 to 1/2 cup pasta water to thin sauce.
- Place the broccoli mixture in a blender and blend until almost smooth (a few chunks are desired). If too thick or dry add 1 tbsp pasta water at a time to thin down sauce.
- Toss the pasta in the broccoli sauce and parmesan cheese.
- Serve with more parmesan cheese if desired.
Recipe provided by Little Kitchen Academy
(905) 845-5355
littlekitchenacademy.com
