How to Get Your Kids to Eat Veggies

What do I do???

This is one of the most common questions that parents ask me: How do I get my kids to eat veggies???

This week on the Get Nourished with Renata FB page, I’ve been sharing a few tips to help you encourage your kids to eat veggies. 

My 6 Tips to Get Your Kids to Eat Veggies

Here’s a quick recap of my tips:

1. Be A Scientist: Often times as parents, we attach so much emotion to whether or not our kids are eating enough veggies. But we don't have to! I like to approach it like a scientist. A scientist has a hypothesis, tests the hypothesis, and if it doesn't work, they find and test a new hypothesis. This simple change in thinking helps me remove the emotion, and really find new and out-of-the-box solutions to this challenge.
2. Try new ways of preparing the veggies: Did you know kids may have to be introduced to a new food approx. 10 times before they try it? Pretty amazing, right?! So, if your kids don't try a veggie the first time, don't be discouraged! Keep trying! You may need to prepare the veggies in a different way too. Try roasting, sauteing, grilling, use the air fryer, in a soup, in a salad... the possibilities are endless! All you need is your imagination.
3. Add different flavors: Adding some delicious flavor that your kids already like, will help them to try new veggies. Try add some delicious sauces, dried , fresh herbs and spices to your veggies.
4. Get kids in the kitchen: One of the best methods to help kids try new foods is to ask them to help you in the kitchen. Kids can help pick out meals, ingredients, flavors as well as help you cook. As always, make sure that your kids are safe while doing so and are doing age-appropriate tasks. When kids can help pick out and make a meal, they are so much more invested in it and proud of their work. And when they have a positive association with cooking and food, they will be far more likely to try new foods! (P.S. Stay tuned for some upcoming Kids in the Kitchen Cooking Classes!)
5. Be a Role Model: Kids are watching us parents all the time. So it is important to remember that we need to be the example for our kids. If you want your kids to eat more veggies, you need to eat more veggies too! Talk to your kids about why you are eating veggies, how it makes you feel and why it is good for you. Show them that you are trying new things, even if it is scary or uncomfortable, and explain why that is important.
6. Hide the veggies: Yes, I said HIDE the veggies. This is a strategy that I sometimes used when my kids were younger.  Thankfully, the kids are older now, and they enjoy eating veggies. But hiding veggies in recipes can be very effective. You can do things like add chopped spinach to meatballs or marinara sauce, blend a ton of fruits and veggies into smoothies, or make this Chocolate Superfood Protein Pancakes!

Chocolate Superfood Protein Pancakes

My kids love pancakes, so I always look for ways to make them more nutritious. These Chocolate Superfood Protein Pancakes are absolutely filled to the brim with protein, fiber, vitamins and minerals, plus they have 3 hidden veggies in them!

Check out my FB live from the Get Nourished with Renata FB group for more tips on how to get your kids to eat veggies, and a walkthrough of how to make these delicious Chocolate Superfood Protein Pancakes!

https://www.facebook.com/renata.idrustrebing/videos/10157626831182405/

Let me know if you give these Chocolate Superfood Protein Pancakes a try! Blending all the veggies into the batter will really need a high powered blender, or opt for pre-cooked and cooled soft veggies to help create a smooth and creamy batter. Tag me on Instagram and Facebook. I would love to see what you make!

Chocolate Superfood Protein Pancakes

This quick and easy pancake batter is filled with protein, healthy fats and nutrients from 3 hidden veggies!

• 1 banana
• 1 cup kale or spinach
• 1/2 cup micro greens
• 1/2 cup carrots
• 1 tbsp chia seeds
• 1 tbsp hemp hearts
• 2 eggs
• 2 tbsp vanilla protein powder, heaping
• 1 tbsp cocoa powder, heaping
• 1/2 tsp baking powder

1. Add all ingredients into a high powered blender or food processor. Blend until super smooth.
2. If the mixture is too thick compared to the consistency of a traditional pancake batter, add a little milk or water to thin out the batter. Start with adding 1 tbsp at a time, and blend between additions of the liquid.
3. If the mixture is too thin, gradually add more protein powder till the desired consistency is reached. Start with ½ tbsp at a time, then blend between additions.
4. Preheat a non-stick pan on a medium low heat.
5. Grease the pan with your fave non-stick spray.
6. Take tablespoons of the batter and dollop onto the pan. Cook for approx 3-4 minutes on each side, before flipping over, and cooking another 3-4 minutes.
7. Serve with your favorite toppings such as sugar free syrup, fruit, yogurt and/or granola.

If your blender or food processor is not high powered, you may want to steam the carrots till tender, then allow to cool before using them in the batter.

Store pancakes in an airtight container in the refrigerator.