As a mother of a toddler and a caregiver for my two wonderful nieces, I'm always trying to think of creative ways to get their fruits and veggies into them. I'm not generally a proponent of the "hide and sneak" veggie technique, thinking it's probably better for kids to get used to new flavours and being adventurous with their eating - although I know this isn't always the easiest thing to do! So instead of sneaking that spinach puree into those chocolate brownies, how about trying one of these....
1. Dip it: Serve vegetable sticks with a favourite dip on the side: salsa, hummus, or yoghurt dips work well.
2. Juice it: If texture is a problem, help your kids get used to the flavours of vegetables by serving them fresh juices: carrot-apple, tomato-cucumber, orange-pineapple etc...
3. Name it: Isn't it way more fun to eat banana boats and broccoli trees?
4. Top it: Sprinkle vegetables with a favourite food: homemade salsa, grated cheese, or fresh herbs.
5. Cut it: Use cookie cutters to cut veggies into fun shapes or serve them in a creative way - e.g. make veggies into a funny face on the plate - carrot slice eyes, sprouts for hair, red pepper smile etc...
6. Grow it: Plant your own vegetable garden and have your kids help you tend it. There is a lot of satisfaction in eating something you have grown yourself.
7. Pick it: Take your kids to a local farm or orchard in season to pick their own apples, strawberries etc... Much like eating something you have grown yourself, your kids will love to eat something they've picked themselves.
8. Spread it: Spread favourite dips and spreads (peanut butter, cream cheese etc...) on vegetables such as celery and cucumber sticks, cherry tomato halves, or apple slices.
9. Stick it: Make veggie and fruit kebabs - thread chunks of tomato, zucchini, carrot, broccoli, pineapple, banana etc... on bamboo skewers and serve raw or cooked according to your child's preference.
10. Plate it: Try serving the fruits and veggies in an interesting way and switch it up every once in a while - make a "little bite" lunch using an ice cube tray or muffin tin and put a bite in each section; have a "toothpick" lunch with a toothpick in each bite and let your child use the toothpicks as utensils; take your child to the dollar store and let them pick out a new snack plate; use your child's toy plates and have a picnic/tea party; let your child pick anything they want to eat out of (measuring cups, coffee mugs) or anything they want to eat with (ice cream scoop, chopsticks).
It's true that what works for some, won't work for others, and truer still that what works one day won't work the next with the same child. Just when you think you have it figured out, right? Just keep switching it up and trying new things. Your child's tastes aren't going to change overnight, but it is never too late to begin to change your child's eating habits.
