voiceBoks® - The Voice of Parenthood
kids to eat veggies

Delectable Ways Your Family Can Enjoy Their Veggies

It can be hard to make a lifestyle change if you have a family that’s resistant to eating “rabbit food” aka – they want little to nothing to do with vegetables. Children can be especially resistant because the tastes and textures are new to their palate.

kids to eat veggies

If this sounds a little too familiar at home, don’t pull your hair out or throw in the towel just yet. Perhaps these creative suggestions could help get your family to eat more veggies:

Cauliflower Grilled Cheese Sandwich

Grilled cheese sandwiches are a family staple as they are quick to please. So why not try swapping out the bread for a cauliflower crust to make a delicious cauliflower grilled cheese sandwich?

Cauliflower is a great, nutrient-dense food that frankly, is a bit hard to get younger eaters to enjoy (without drowning it in ranch at least). However, if you can start adding it to meals, your family can begin to gain the nutritional benefits even if it’s just one cup at a time. One cup of cauliflower has:

  • Only 29 calories
  • Close to no fat, sodium, or sugar
  • 73% daily value of Vitamin C
  • 19% daily value of Vitamin K
  • 15% daily value of folate
  • 13% daily value of pantothenic acid
  • 12% daily value of Vitamin B6
  • 11% daily value of choline
  • 11% daily value of fiber
  • 9% daily value of Omega-3 fatty acids

More yummy ways to use cauliflower:

cauliflower recipes
Image source: Food.com

Sautéed Brussel Sprouts with Bacon and Onion

Plenty of adults swear that they will never eat brussel sprouts, so how in the world could we ever convince kids to eat it? Easy! Can you say bacon?

The recipe for sautéed brussel sprouts that I like to use doesn’t call for a ton of bacon, which could negate the benefit of eating healthy. Instead, it strikes a balance between eating with an eye to nutrition, while still being a treat to the palate. The best part is, it can be easily paired with most dinner entrees (I especially like it with either pasta or chicken).

As for the nutritional breakdown, a cup of brussel sprouts has:

  • 56 calories
  • 243% daily value of vitamin K
  • 129% daily value of vitamin C
  • 7% daily value of vitamin A
  • 23% daily value of folate
  • 18% daily value of manganese
  • 14% daily value of potassium
  • 16% daily value of vitamin B6
  • 14% daily value of thiamine vitamin B1
  • 10% daily value of iron
  • 11% daily value of omega-3 fatty acids

Want more crowd pleasing recipes for brussel sprouts? Check these out:

Beef and Rice Stuffed Bell Peppers

Okay, technically bell peppers are classified as a fruit, but as it falls into the savory category, I usually let that slide. It also helps that they are packed full of nutrients that both growing and aging bodies can benefit from.

One way to get the family on-board with eating bell peppers is by serving them stuffed. My own children find using the bell pepper as a vehicle for the tasty stuffing is a great way to both play with their foods and eat the boring fruit that I insist they eat.

As for the nutrients they get, a cup of bell pepper has:

  • 29 calories
  • 11% daily value of vitamin A
  • 200% daily value of vitamin C
  • 14% daily value of vitamin K
  • 6% daily value of thiamin
  • 17% daily value of vitamin B6
  • 4% daily value of folate
  • 4% daily value of magnesium
  • 7% daily value of potassium
  • 9% daily value of manganese

More fun ways to use your bell peppers:

It doesn’t have to be a massive struggle to help your family eat more vegetables. Just keep in mind that you don’t have to make drastic changes to incorporate vegetables, but instead, just start adding more to foods that your family already enjoys.


Kevin Jones

Kevin Jones is a Writer. Blogger. Communicator. As a happily married father with two amazing kids, he is always learning helpful ways to keep a family active, healthy and happy. Kevin's areas of focus include: health and fitness for all ages, a love of researching family fitness, nutrition, and how to fit workouts into the busy lives we have. Kevin works with multiple fitness companies and organizations such as NordicTrack. Feel free to connect with Kevin on: LinkedIn | Twitter

3 comments

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • I know many people try to swap out cauliflower for many different things but I just haven’t been able to experience things like that. I can’t do the Brussel Sprouts though. I have tried to find numerous ways to enjoy that myself and I can’t even make it taste good with bacon. The peppers with rice and beef is a great way to introduce peppers I agree. I will have to try that for my daughter soon.

  • Yum! That cauliflower grilled cheese looks so good. I didn’t know a grilled cheese could be made using grilled cheese. Brussel sprouts with bacon and onion are one of our favorites. This sounds like a great dinner combo!

  • Just a few days ago my grandson who is 18 had dinner with us not knowing that we were having a Chef Salad Bar. I didn’t realize he had never tried a chef salad. He ate two and that made me smile. We really do need to introduce veggies to our children. I have to go check out the Cauliflower bread for the grilled cheese, it looks scrumptious! Now I want some brussel sprouts too. Mom used to make the best!

About Author

Kevin Jones

Kevin Jones is a Writer. Blogger. Communicator. As a happily married father with two amazing kids, he is always learning helpful ways to keep a family active, healthy and happy. Kevin's areas of focus include: health and fitness for all ages, a love of researching family fitness, nutrition, and how to fit workouts into the busy lives we have. Kevin works with multiple fitness companies and organizations such as NordicTrack. Feel free to connect with Kevin on: LinkedIn | Twitter