Vegetables can be a tough sell for some kids (and some adults). If you’re looking for ways to get more veggies into your family’s diet, here are seven moves that work for us!
1. Create an appetizer platter.
I’ve written about my no-snacks-except-veggies-in-the-hour-before-dinner-house-rule before (read My Pre-Dinner Snack Strategy). It’s worked wonders around here. It takes the edge off of hunger (but they’re still hungry for dinner). And if they skip their veggies at dinner, I don’t fret–they’ve already nibbled on some before they even got to the table. (Also, the word “platter” seems to elevate any offering I give them.)
2. Put veggies in your kids’ lunch boxes.
Even if you think they won’t eat them. Because they just might–especially if you keep portions of other foods a bit smaller.
3. Blend them into smoothies.
Make them for yourself and your kids. But don’t be sneaky about it. Let them see you putting spinach in the blender or carrots in the juicer–and enlist them to help! (Get this recipe for Peach & Vanilla Green Smoothie)
4. Make stir-fries.
And fried rice. And noodle dishes. They’re easy vehicles for tossing in veggie odds and ends. And in my house, soy sauce has the power to make veggies much more appealing. (Get this recipe for Peanut Butter Noodles With Carrots & Broccoli)
5. Serve salad nightly.
Your kids aren’t salad eaters? Make them “starter salads”, like the one shown above. This is actually how I got my husband eating vegetables too: I made tiny bowls of 3-4 lettuce leaves, covered in croutons and a favorite dressing. Now he orders salads in restaurants. (I am so proud!) My fifth grader has graduated to a bigger bowl. My first grader is still warming up to the idea. But I’m not giving up! (Read: Starter Salads: Teaching My Kids To Love Greens.)
6. Consider a produce delivery service.
Our stash of fresh fruits and veggies tends to wane by the end of the week, so I get twice-monthly produce drop-offs from Green Bean Delivery (shown above). It’s a nice way to refresh our stock and gives me incentives to serve more veggies. If you’re not in Green Bean’s delivery area, check out Farmbox Direct, which delivers organic produce to large areas of the East and parts of the Midwest. They recently sent me a box to try, and I was impressed by how much produce came in the small box (and how fresh it was).
7. Don’t be afraid of a little ranch dressing.
Read: In Defense of Ranch Dressing. Enough said.
This post is part of the #LoveHealthy Veggie Campaign, which is all about tips, recipes, and strategies for getting more veggies into your family’s day.
Follow these other #LoveHealthy bloggers:
- Don’t Panic Mom (our fearless leader)
- Foodlets
- Produce for Kids
- Mom’s Kitchen Handbook
- Simple City Life
- The Hanging Spoon
- Real Kids Eat Spinach
- Teeny Tiny Foodie
- Laughing Lemon Pie
- Super Healthy Kids
- Teaspoon of Spice
We’re posting ideas and resources all month. So don’t miss out! “Like” our Facebook page to see all the posts and enter giveaways. Follow our Pinterest Board, which is loaded with ideas and recipes for veggies that will knock everyone’s socks off.
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Amanda says
Always love your ideas about getting kids to eat more fruits and veggies. I totally agree with allowing them to dip in ranch. I actually found a great ranch dressing that my kids love and say that it tastes just like Hidden Valley, but without all the preservatives. So far my favorite is the Salsa Ranch, but my kids love the regular Ranch by Bolthouse Farms. I have been able to find these dressings (well at least the Ranch, which is the most important) in many stores—ShopRite, Target, Whole Foods! Check them out! http://bolthouse.com/products/dressings
Sally says
Thanks Amanda. I’ve heard good things about the Bolthouse dressings–and I love how the company in general promotes fruits and veggies in fun ways. So I’ll have to try their ranch.
Danielle Omar -- Food Confidence RD says
Love these ideas, I do them all, of course!
Sally says
Thanks Danielle!
Brittany says
This is great! We could all use more veggies in our diets and you show some very do-able ways to get them in. Thanks!
Esther says
I’m very selective about the foods I feed my son and he was a great little eater. Then he started rejecting vegetables and I was so bummed. I tried Ranch and it worked for him. I buy other kinds of grilling sauces too. He likes the variety and mostly eats it up including veggies. I try not to obsess over the labels because I know there’s ingredients I wouldn’t buy but I feel it’s for the better good.
Another trick I use to get more veggies in: I buy frozen organic bags: 1 fruit, 1 veggie and 1 kale, allow them to thaw then I use a food processor to process into a puree. Freeze the mixture into ice cube trays and save them in a freezer container. In the mornings I thaw 2-3 and add them to plain full fat Greek yogurt. He loves it!
Gretchen | Gretchruns says
I will definitely have to book mark this page. I live with my fiance, who hates eating healthy and really hates vegetables. Even if I mix it in with other foods he likes, he always picks it out and leaves it, and eats the rest of the food! It drives me crazy. I might have to try making smoothies for him so that there’s no way he can find the veggies 🙂
kala manik says
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