Encouraging kids to eat more vegetables can be a challenge for many parents. With unfamiliar tastes, textures and colors on the plate, it can be difficult to convince children to give these foods a try.
We’re often tempted to hide vegetables from our kids to get them to eat foods they might otherwise avoid. While this can be a helpful way to ensure your kids are getting the important foods they need, experts suggest that it might not be the most effective method for long-term success.
Getting Your Kids to Eat More Vegetables
Experts say that it can be better instead to highlight vegetables, making them exciting and delicious, rather than hiding them in food kids will eat. This way, kids will get acclimated to the textures and flavors of vegetables and actually begin incorporating them into their diet.
From cutting veggies into fun shapes to adding a tasty accompanying dip, there are plenty of ways to introduce kids to vegetables. But one of the best ways may be to simply expose kids to vegetables more.
Rather than hiding these foods away, make vegetables a consistent, familiar aspect of family meals. One of the best ways to do that is to get kids to participate in the kitchen more. Finding safe, kid-friendly ways for children to help in the kitchen is a great way for kids to become familiar with ingredients, so they aren’t surprised or intimidated by a strange new vegetable on their dinner plate. It also helps kids feel like they have ownership of the meal they helped prepare, and they may be more tempted to taste something they’re proud to have made.
To get kids more involved in the kitchen, try introducing some easy-to-make, kid-friendly dishes that also incorporate vegetables. They’ll enjoy helping you prepare the food and will enjoy tasting it even more!
Recipes
Chicken and Mushroom Quesadilla
A simple meal to make that’s appealing for all ages, quesadillas are an ideal dish to get your child involved in the kitchen. This Chicken and Mushroom Quesadilla is a perfect version to incorporate some vegetables into the meal, as well. With shredded chicken, plenty of cheese and the added burst of flavor from a Minute Butter & Sea Salt Rice Cup, kids may be willing to try mushrooms to get a taste of these quesadillas.
Fiesta Mexican Soft Tacos
Tacos are another fun meal to involve kids in the kitchen, and they can have fun personalizing their tacos with their favorite ingredients! These Fiesta Mexican Soft Tacos are incredibly easy and a great vegetarian option for a weekday meal—plus, they incorporate veggies like green peppers. Encourage your kids to sprinkle cheese on top of their finished dish to convince them to give these tacos a try.
Microwave Fried Rice
For a quick and easy meal that’s packed with vegetables, try this Microwave Fried Rice. With a Minute White Rice Cup, this meal can be ready in just a few minutes—perfect to get your kid involved in the kitchen who has a short attention span! Simply prepare a Minute White Rice Cup, then use the same cup to microwave vegetables and an egg, and combine the mixture with the rice. Kids can help choose the veggies that go into this simple recipe. Mix in soy sauce and you’re ready to enjoy this kid-friendly, veggie-packed meal.
Cheesy Ham and Broccoli Rice
Broccoli and cheese is a classic combination to encourage kids to eat their veggies, but this Cheesy Ham and Broccoli Rice elevates it into a delicious dish that the whole family will enjoy for lunch or dinner, or as a tasty side to your next family meal.
Rice Broccoli & Cheese Cups
Next time you’re meal prepping, have the kids join in to make these Rice, Broccoli ‘n Cheese Cups. They’re a perfect handheld food for a quick on-the-go breakfast or as part of a packed lunch—plus, they’re a fun way to incorporate some veggies into your kids’ diet!
Air Fryer Veggie Rice Bites
Another handheld snack that’s sure to be kid approved, these Air Fryer Veggie Rice Bites are incredibly easy and quick to make, and a fun way to involve kids in the kitchen. With Minute Butter & Sea Salt Rice Cups, fresh veggies and gooey cheese, they make the perfect bite-sized indulgence! Try dipping them in BBQ sauce, ranch or whatever sauce your kids are craving.
Tomato, Bacon, Onion and Cheddar Scramble
Get your kids involved making weekend breakfast with this Tomato, Bacon, Onion and Cheddar Scramble. Starting with a savory Minute Chicken & Herb Seasoned Rice Cup and filled with veggies to kick your morning off right, this omelet scramble is a delicious breakfast for the family in just 10 minutes. It’s also incredibly easy to customize with whatever vegetables are in season, so you and your children can enjoy coming up with new combinations in the kitchen.
Get Creative – Mix It Up!
The key to meals that kids can help make is simplicity and speed. You have to have a dish that’s simple enough that kids can have a hand in making, while also being quick enough to keep their attention in the kitchen.
Minute Rice’s Mix It Up Meals are an excellent, easy way to include kids in preparing their next meal. Kids will enjoy adding ingredients, mixing them together and watching the creation of their next delicious meal! Plus, these Mix It Up Meals are easy to customize, so you can encourage your kid to get creative in the kitchen. Letting them experiment with different ingredients and combinations is a great way to get them excited about vegetables.
Try these Mix It Up recipes next time your kids want to be involved in the kitchen:
- Teriyaki Beef Bowl – Roasted red peppers and steamed broccoli stand out alongside tender beef and an aromatic Minute Jasmine Rice Cup, making it the perfect way to show your kids that veggies can enhance a meal.
- Cilantro Lime Taco Bowl – For kids that can handle a touch of spice, this bowl features jalapeños alongside creamy avocado, black beans and a zesty Minute Cilantro & Lime Jasmine Rice Cup.
- BLT Rice – Put a twist on a classic with this rice bowl that features bacon, lettuce and tomato over a whole grain blend of brown rice, flaxseed and quinoa.
- Summer Garden Medley – Packed with veggies like summer squash, zucchini and tomatoes, this dish is great for more adventurous kids to try a host of summertime produce.
How to Include Kids in Cooking
Getting kids involved in the kitchen is a great way to get them to try more foods, but how exactly do you include a child in your cooking routine? Age is a big factor that dictates how much a child can do in the kitchen, but even very young children will get a benefit out of helping in a small way or simply observing what you do.
As you welcome your child into the kitchen, here are some tips to keep in mind:
- Break cooking into stages. Look at individual steps in your recipe to find kid-friendly tasks that they can tackle as you handle the bulk of the cooking. Something as simple as washing produce or filling a measuring cup can get a child involved and spark their interest in food.
- Encourage creativity. Allowing your kids to try new combinations and ideas is a great way to get them excited about cooking and trying new things. They’ll be more likely to taste a veggie-focused meal that they helped come up with!
- Make it a learning moment. As you handle the more advanced tasks, explaining to your kids what you’re doing can help get them interested in cooking and remove some of the mystery behind unknown dishes and ingredients that make them unwilling to try new things. Even when they’re too young to help out, having your children in the kitchen can be a great way for them to learn about the important life skill of cooking. Let them smell or taste the ingredients and give them some safe cooking tools to play with to instill an interest in cooking from a young age.
- Go beyond the kitchen. On your next trip to the grocery store, let them pick out what vegetables they’re interested in, and work together to incorporate it into your meal plan. Or, read kid-friendly cookbooks with them and let them pick out a new recipe to try together.
Conclusion
No matter how you get them involved, including kids in the kitchen is an excellent way to encourage better eating habits and a willingness to try new things—especially vegetables. With these tips and recipes in hand, it’s time to get your kids in the kitchen and start cooking!
