An Easy Way to Help Kids Like Their Veggies

We all want our children to love healthy food, but getting them to that yummy ah-ha moment can be a challenge, so if you are struggling to get your child to eat veggies, try compromising.  Instead of tossing a salad on their plate, try mixing it in a food from our favorite national food group: starches.

You are not seeking to disguise the healthy foods, so do not mince your vegetables until they are unrecognizable, nor are you seeking to make the starch the star of the meal (it should comprise about 30% of the food in the bowl); you are merely re-introducing a healthy food through a familiar and comfortable food, just as you did when first introducing solids.

Some great grains to try are Cream of Wheat, which comes in a whole grain version in serving-size envelopes, oatmeal (if your kids to not like the texture, then toss it in your handy chopper for a minute), or the Southern classic, grits, which are nothing more than broken grains of corn.  All of the above come in instant varieties or they can be made ahead.  Regardless of when you prepare them, try seasoning them a little minced garlic and cheese, so as to create a savory dish.

Then, when you go to make your salad, start by heating their starch, and as you cut your carrots, onions, peppers, avocado, spinach, cabbage, chicken, or whatever else you are enjoying in your bowl, toss a serving into their bowl.  Then stir both salads and drizzle with dressing.  Everyone is eating the same meal and your child is getting exposed to your household's favorite veggies, but on familiar terms.  You can try this with any meal from asparagus and chicken to shrimp and green beans. 

As always, remember to serve with a neutral face and be matter of fact.  There is no need for a hard sell; you have prepared a flavorful and colorful meal that you know that you will enjoy, so why should your child be any different?  

Need an instant meal that delivers raw veggies, protein, whole grains, and great flavor with only a microwave and a bowl?  Try a variation of the above idea:

Add one package of plain oatmeal to a bowl and prepare with water or low fat milk, a sprinkle of cheese, and black beans.  Microwave per directions on the package.  Once cooked, shred fresh spinach into the bowl.  Top with your favorite salsa, avocado, fresh tomato or low-fat Greek yogurt.  Mix thoroughly. 

My daughter actually makes this in her dorm room when she needs a fresh, dining-hall-free meal, so you know that it is easy and quick!