Coach Zoe 5 simple ways you can get your family to eat more vegetables. Applicable methods that can be incorporated into your busy routine.
Getting your family to try and even enjoy more vegetables doesn’t have to be a fight or a chore. With a little prep and creativity, you can have your family eating healthier in no time.
With these tips you can get your family to join you on your path to a healthier lifestyle in the kitchen, too. Lead by example and keep a positive attitude to encourage your family to follow suit.
Why do I struggle to eat vegetables?
Lack of flavor, inadequate cooking methods, negative associations, and lack of exposure are the most common reason people struggle to eat vegetables. And that goes for adults and children alike.
I LOVE vegetables. So much that if I don’t eat enough vegetables within a few days, I actually crave them. Weird I know. But that is what qualifies me to help you love vegetables too, or at least like them.
I grew up in a household where our vegetables typically came from a can. My mom would tell me to go pick that night’s veggie out and my options were green beens, carrots, peas, corn, or a medley (ooooo fancy!). Now, I cannot believe that was how we used to think. For starters let’s try to always avoid canned vegetables. They provide little to no nutritional value and lots of preservatives.
Then we started to incorporate frozen veggies that my mom boiled and tossed with butter. So exciting, how can you not love vegetables like that? Sorry mom, I didn’t mean to insult your cooking! But boiled vegetable with butter… not my cup of tea. I mean if that is my only option I will take it but boiling frozen veggies tend to make them mushy and lose their taste. It’s almost as if the goal of boiling them is to make them undesireable.
Eventually, as health became more of a priority, we learned how to incorporate a variety of vegetables into our meals that made them the star of the show. So, I am going to bet that it’s not that you don’t like veggies, you just haven’t had them in a way that really speaks to you. Let’s dive in!
How do I get my family to eat more vegetables?
- Incorporate them into your favorite meals
- Sneak vegetables in by blending them with other foods
- Try different methods of cooking and preparation
- Use an array of seasonings
- Lead by example
Whether your family only wants the same few options, or are picky eaters and refuse all veggies, these tips are sure ways to get them on board.
1. Add veggies in to your favorite meals
Use vegetables that compliment your family’s favorite meals. Create a positive food association.
If your favorite dish is lasagna, add a layer of eggplant. Mix cooked broccoli into the mac ‘n’ cheese. Top your pizza with roasted bell peppers. Add some chopped mushroom to taco meat. Sneak some zucchini into your chili. Cook some baby carrots with your pot roast so they absorb the broth. Get creative and find a way you can add a vegetable or swap a new one into your meal without changing the dish.
2. Blend your veggies in
This is perfect for picky eaters, or anyone that is reluctant to try something based on how it looks.
Let me start by saying you can only blend in so many veggies in so many ways. This will mostly pertain to adding them into smoohties or sauces.
Smoothies are a fantastic way to hide your leafy greens in, because those tend to be the least appealing. That is an easy way to get in more until you train yourself to like vegetables.
While we are talking about sneaking in veggies, you can even juice them with fruits to a get a refreshing drink that is packed with vitamins and minerals. Hint, hint, it is the more expensive approach rather than a smoothie.
Sauces are a great way to cook the vegetables down and sneak them into your meals. I have a DELICIOUS “cheese” sauce recipe that I use that is made out of veggies and is very versatile. Click here to jump to it. With a few adjustments I can use it to make mac ‘n’ cheese, or nachos, or even alfredo. Use it to top less popular veggies, use it as dip, or however you’d like!
3. Try different methods of cooking and preparation
Remember how I said boiling is not my favorite method? Well, steaming is not too far behind. They aren’t bad methods, and if they work for you, great! But the reason I am not a fan is because they are so easily overcooked that way. And texture can be a major turn off for many, especially picky eaters.
I find that roasting them in the oven with a little olive oil and seasoning has a pleasing texture and offers a better flavor. And keep in mind that marinating is not only for meat. Marinate your veggies with a flavor your family loves and they will be more likely to enjoy them.
Remember that cooking is not the only way to enjoy veggies. Pickling them is a different way to maintain a lot of the nutrients but to get different flavors. My kids love olives, pickles, and sauerkraut, even as toddlers! I never expected that, but I wouldn’t have known if I never offered!
And some veggies taste best raw with a healthy dip, like hummus. Kids love finger foods, and if they can dip it, even better. Scout out different kinds of hummus (chickpea, white bean, black bean) and see what flavors your kids enjoy most (garlic, roasted bell pepper, lemon).
4. Use an array of seasonings
You wouldn’t throw chicken breasts in the oven with no seasoning on it would you? So, why do that with vegetables.
I may love the taste of veggies just on their own, however they become next level when you add a little spices.
My go-to trio for many of them is salt, garlic powder, and italian seasoning. Pretty simple and tastes great on most vegetables.
But a little trick I have slowly learned is to use warm and cold seasonings. I like to use the warm seasonings (cumin, curry, turmeric, paprika, etc.) to go with my warm colored veggies like butternut squash, carrots, red bell peppers, and so on.
And cool (mostly green) seasonings with cool colored veggies like broccoli, brussel sprouts, eggplant, etc.
Of course that is not a hard and fast rule, and I am NOT a chef by any means. Check out recipes and find some combinations that your family enjoys.
5. Lead by example
Remember that kids are always watching! They often will mimic habits before they will follow your words. If they see you hesitant to try or being picky, they will be too.
I like to use this approach in reverse. If I know they won’t try it on their own, I will act like it is something special that they aren’t allowed to have any of.
Only special adult food. Then I am very dramatic about how good it is. They’ll be begging to have some and eager to try!
Kids always seem to want what they can’t have, especially when it’s mom’s or dad’s.
How will you encourage your family members to eat vegetables?
Just keep trying new things, and keep a positive attitude. Try as many different veggies in as many different meals as you can. Cook them in the oven, on the stove, in the air firyer, or on the grill. Use different dressings, marinades, or seasonings.
Chances are you won’t train yourself or your family to eat more vegetables overnight, so just give yourselves grace and stay open minded!
‘Cheese’ Sauce Recipe
Ingredients:
- 3 medium yellow potatos (peeled)
- 1 carrot
- 1/4 medium yellow onion
- 1 clove of garlic
- 1 cup raw, unsalted cashews
- 1/2 teaspoon salt
- 2-3 tbsp nutritional yeast (or more to taste)
Directions:
- Add garlic, cashews, chopped potatos, chopped carrot, and chopped onion to a pot and cover with water. (The amount of water does not matter but add plenty because the cashews tend to absorb a lot of water.)
- Bring to a boil for 20 minutes.
- Reserve 2 cups of water and drain.
- Add boiled vegetables to blender or food processor with 1 cup of reserved water. Puree until smooth.
- Slowly add more reserved water until desired consistency, you may need more than the reserved 2 cups.
- Once desired consistency is achieved add salt and nutrtional yeast and blend once more.
*add jalepenos and a dash of turmeric for a nacho flavor or add a little lemon juice and basil for a ricotta style
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