1. Switch up the texture The same veggie can taste completely different depending on how it’s prepared. A kid who refuses raw carrots might happily eat them roasted until caramelized, or blended into a silky soup. Try raw, roasted, steamed, sautéed, and blended — you might be surprised which version wins.
2. Switch up the form Vegetables don’t always have to look like vegetables to count. Blend spinach into a smoothie, stir zucchini into pasta sauce, mash cauliflower into potatoes, or turn roasted red pepper into a dip. Soups, sauces, wraps, and smoothies are all fair game.
3. Pair with foods they already love Serve new vegetables alongside familiar favourites — pasta, toast, rice, tacos, or wraps. When the rest of the plate feels safe, kids are much more willing to give something new a taste.
4. Keep portions small Just a taste. One floret. A single bite. No pressure. Small portions feel far less overwhelming than a full serving, and they lower the stakes for everyone at the table.
5. Keep offering — it can take 10 to 15 times Research shows children may need to be exposed to a new food 10 to 15 times before they accept it. Don’t stop offering just because they said no last week — or the week before. Consistency is everything.
6. Let them help in the kitchen Kids are significantly more likely to try something they had a hand in making. Even washing vegetables, tearing lettuce, or stirring a pot counts. Give them a role and watch their curiosity grow.
7. Stay neutral — no forcing, no bribing, just keep showing up Pressure and food rewards create negative associations with vegetables that can last years. Keep the vibe at the table calm and positive. Don’t make it a big deal either way — just keep putting veggies on the plate and let them lead at their own pace.
Veggie-Filled Vegan Chicken Alphabet Soup
Kids are sick, home from school and they want comfort food. This is it. Filled with veggies, versatile, and SO healthy, this soup will fill them up, help their bodies heal and make mommy very proud!
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Pumpkin Mac and Cheese Sauce (Vegan & Dairy-Free)
A creamy, dairy-free pumpkin mac and cheese sauce made with pumpkin purée, cashew cream, and smoky truffle salt. Ready in minutes and perfect with any pasta for a healthy, comforting plant-based meal.
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Crispy Rice Peanut Sauce Salad
This Crispy Rice Salad with Peanut Dressing is a vibrant, healthy, and incredibly delicious meal that combines crunchy rice, fresh vegetables, and a creamy peanut sauce.
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High-Protein Cinnamon Roll Smoothie
This High-Protein Cinnamon Roll Smoothie is a creamy, plant-based smoothie made with chickpeas, banana, dates, cinnamon, and soy milk. Naturally high in protein and fiber, it’s a no-protein-powder breakfast or snack that supports steady energy, digestion, and fullness.
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Vegan Waldorf Salad
The Waldorf Salad originated in the United States in New York City in the late 19th century. The salad's original version, which included only apples, celery, and mayonnaise, was later modified to include additional ingredients such as walnuts, chicken and grapes. This vegan version is my favorite so delicious, filling and healthy!
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Green Pineapple Avocado Smoothie
Indulge in a refreshing tropical treat with this smoothie! Frozen peaches and fresh pineapple create a sweet base, complemented by creamy avocado and the earthy notes of kale. With just a few simple ingredients, this smoothie offers a deliciously satisfying way to nourish your body and tantalize your taste buds.
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Easy Vegan Chicken Salad Recipe
Savory baked tofu tossed in a creamy pickle mustard mayo makes the ultimate plant-based sandwich filling. High in protein, full of flavor, and ready in about 30 minutes—perfect for quick lunches, meal prep, or a cozy vegan comfort meal.
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The Sneaky Veggie Smoothie
Savor the fruity blend of banana, red grapes, and mixed berries in this refreshing smoothie. With a hint of zucchini, a splash of water, and a sprinkle of hemp seeds, it's a deliciously indulgent treat perfect for any time of day.
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Creamy High-Protein Tofu Spread (Vegan + No-Bake)
Creamy, high-protein tofu spread made in minutes with simple ingredients—perfect for quick, nourishing meals and snacks.
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Hidden-Veggie Blueberry Smoothie
Savor a luscious smoothie with ripe banana, frozen blueberries, and a surprising twist of zucchini. Blended with water and unsweetened soy milk, it's a creamy delight enhanced with a touch of ground cinnamon. Pure indulgence in every sip!
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It doesn’t happen overnight — but one day it clicks. And when your kid asks for seconds on broccoli? Best feeling ever. 🥦 If you don’t want to miss any new kid-friendly recipes, sign up for my newsletter below 🙂
