Getting Kids to Eat More Green (Vegetables)

I recently wrote the  following article for a wonderful site, www.savvyauntie.com that offers resources and an online community for aunties. Although the article is targeted toward aunts, it’s still useful information for parents, grandparents, sitters, teachers, and anyone else that spends time with kids (or likes asparagus). This will be the first of many posts on how to encourage children to eat more nutritious foods - many parents mention that this as a big issue for them.

Getting Kids to Eat More Green

Green, green, green! It’s definitely the color of 2009. But a lot of kids aren’t a big fan of green – especially when you’re talking about vegetables. I know that it’s hard for us aunties to feel like we have much influence on our nieces and nephews’ eating habits. But there are plenty of ways for you to introduce a love of food, even vegetables, to your nieces and nephews even if you don’t see them frequently.

Even the smallest of activities can help you and your nieces and nephews forge a bond in the kitchen so that they become open to eating new foods with you. When my nephew was only 2 years old, I began making smoothies with him and talking to him about how it’s important to eat lots of fruits and vegetables. Now, at 7 years old, he constantly peppers me with nutrition and food questions and trusts me when I encourage him to try a new dish – and of course, he still loves smoothies! Even if you aren’t a confident cook, you can still make basic recipes like yogurt parfaits (yogurt, cut fruit and granola or graham crackers layered in a clear glass).

Once you have them excited about sweet, fruit-based recipes, you can try introducing them to vegetables and more exotic cuisines. They will often be more receptive to trying a food for you that they might not otherwise try for their parents. While many parents are often too busy (and tired) to keep introducing a new food (it can take up to 15 tries, or in the case of my 4 year old nephew, 150) you have the advantage of being the Cool Auntie who can make something as simple as eating a fun, new adventure!

Some tips on introducing new foods to kids:

Don’t make a big deal out of it. Keep your tone light and offer it only a couple of times per meal. Remind them that if they don’t like it, they don’t have to eat all of it. The point is to get them to TRY new foods – so compliment them for trying it, even if they don’t end up liking it. It’s fine if they spit it out but they must do so politely into a napkin.

Be a good role model. Introduce the new foods around other adventurous eaters – including yourself. Don’t expect them to eat something that you won’t - they are too smart for that. If they don’t want to even taste it, I’ll eat it instead and say “Mmmmmm” and tell them how lucky I am that I get to eat something so good.

Have fun with it! If you’re at a grocery store, make it a safari hunt or at a restaurant, pretend that you’re on an exotic vacation – they love immersing anything into a “story” so let both of your imaginations run wild.

Here is a spring time dish that is a favorite with adults and kids. Kids are more open to vegetables like broccoli and asparagus because they look like little trees. I can’t explain it – I just know it works. It’s very easy-to-prepare and this is asparagus season so try to pick up a fresh bunch at your local farmer’s market.

Parmesan Crusted Asparagus

1 pound green (or white) asparagus stalks, ends cut off
1-2 tablespoons extra-virgin olive oil
Zest of ½ lemon (zest is finely grated lemon peel – it’s best to grate with a microplane)
2 teaspoons freshly squeezed lemon juice
1/3 cup grated parmesan
¼ teaspoon kosher or sea salt

Preheat oven to 425°F. Line a baking sheet with foil or parchment paper. Arrange asparagus on baking sheet. Whisk olive oil, lemon zest, and lemon juice in small bowl and pour over asparagus. Toss asparagus stalks gently to coat. Spread asparagus in a single layer. Sprinkle parmesan and salt evenly over stalks. Roast until asparagus is tender, stirring occasionally, for about 15 minutes.

Preparation time: 30 minutes
Serves 2-4
Recipe by Julie Negrin © 2006