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10.01.2024

B is for Broccoli! Tips to Help Young Children Enjoy Vegetables

We all know that vegetables are packed with essential nutrients, but getting young children to eat them can sometimes feel like a battle. The good news is that with a little creativity, patience, and the right approach, you can help your kids not only eat their veggies but actually enjoy them! 

This article focuses on how to make vegetables fun for children, and we’ll give you a few easy, kid-friendly recipes to get started—starting with the vegetable superstar, broccoli!

Why Are Vegetables Important for Kids?

Vegetables like broccoli, carrots, spinach, and bell peppers are filled with vitamins, minerals, and fiber that support healthy growth and development. They provide the nutrients kids need for strong bones, healthy vision, and a strong immune system, while also helping establish healthy eating habits for life.

But we all know that children don’t always leap for joy at the sight of veggies on their plate. So how can we encourage our little ones to love these powerhouse foods?

Tips to Help Young Children Enjoy Vegetables

1. Start Early

Introducing a variety of vegetables early on can help your child develop a taste for them. Even if they reject certain veggies at first, keep offering them. It can take multiple exposures for a child to accept new foods.

2. Be a Role Model

Children watch everything their parents do, including eating habits. If they see you enjoying vegetables, they’ll be more likely to give them a try. Make veggies a regular part of family meals.

3. Make Vegetables Fun

Turn veggies into a fun, creative experience. Cut them into fun shapes, use bright colors, or create “veggie art” on the plate. For example, create a smiley face using broccoli florets for hair and carrot sticks for a mouth.

4. Get Kids Involved

Kids are more likely to eat something they helped prepare. Let your child help wash vegetables, mix ingredients, or arrange them on a plate. The pride they feel in making their own meal can motivate them to eat it!

5. Try Different Cooking Methods

Some kids prefer raw vegetables, while others might like them steamed, roasted, or even blended into sauces. Experiment with different textures and flavors to see what works for your child. For example, roasting broccoli can bring out a sweet, caramelized flavor that many kids enjoy.

6. Offer a Dip

Sometimes adding a healthy dip can make vegetables more appealing. Try offering low-fat yogurt, hummus, or a mild cheese sauce for dipping raw or cooked veggies.

7. Don’t Pressure or Bribe

While it’s tempting to bribe kids to eat their vegetables with dessert, this can backfire and make veggies feel like a chore. Instead, offer veggies in a calm and relaxed way and let your child decide how much they want to eat.

Three Kid-Friendly Veggie Recipes

Here are a few easy, delicious recipes to help your child develop a love for veggies, starting with broccoli!

1. Broccoli Tots

These crispy broccoli tots are a fun and tasty way to introduce broccoli into your child’s diet.

Ingredients:

• 2 cups of steamed, finely chopped broccoli
• 1 large egg
• 1/3 cup breadcrumbs (or crushed crackers)
• 1/3 cup shredded cheddar cheese
• 1/4 tsp garlic powder (optional)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, mix the steamed broccoli, egg, breadcrumbs, cheese, garlic powder, salt, and pepper.
3. Shape the mixture into small tot shapes (about 1 tablespoon each).
4. Place the tots on the baking sheet and bake for 20-25 minutes, or until golden and crispy.
5. Serve with a healthy dip, like yogurt or ketchup.

2. Veggie Pizza Faces

Turn dinner into a fun art project with these veggie pizza faces!

Ingredients:

• Whole-wheat mini pita bread or English muffins
• Tomato sauce
• Shredded mozzarella cheese
• Various chopped vegetables (broccoli florets, bell peppers, cherry tomatoes, olives, spinach)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Spread tomato sauce on each mini pita or English muffin.
3. Sprinkle shredded cheese on top.
4. Let your child arrange vegetables to make a face—use broccoli for hair, cherry tomatoes for eyes, bell peppers for a mouth, etc.
5. Bake for 10-12 minutes, or until the cheese is melted and bubbly.

3. Carrot and Broccoli Stir-Fry

This colorful stir-fry is a quick and nutritious meal that even the pickiest eaters will enjoy.

Ingredients:

• 1 cup of chopped broccoli florets
• 1 cup of thinly sliced carrots
• 1 tablespoon olive oil
• 1 tablespoon low-sodium soy sauce or tamari
• 1 teaspoon honey
• 1 teaspoon sesame seeds (optional)

Instructions:

3. Heat the olive oil in a large pan over medium heat.
4. Add the broccoli and carrots, sautéing for 5-7 minutes
5.   Stir in the soy sauce and honey, coating the vegetables evenly. 
6.   Cook for another 2-3 minutes, until the vegetables are tender but still slightly crisp. 
7.   Sprinkle with sesame seeds if desired, and serve over rice or noodles for a complete meal.

Helping young children enjoy vegetables doesn’t have to be a stressful experience. By introducing veggies in fun, creative ways and involving your child in the process, you can help them develop healthy eating habits that last a lifetime. 

Whether it’s making fun broccoli tots or letting them build a veggie pizza face, turning veggies into a positive, engaging part of their meals can make all the difference. Remember, patience is key—sometimes it takes a few tries before a new vegetable becomes a favorite, but with these simple tips and recipes, you’re well on your way to helping your little one embrace their veggies!

Visit MyPlate.gov for more information, tips, and fun recipes to help families to eat healthy!

Visit the First 5 Nevada Food and Nutrition section to learn more about programs, services, and resources available in Nevada.