three garden peas in a podWhen Veggies = I don’t like it mom! What kids do not know will truly help them! I was fortunate to have two boys who loved veggies. Perhaps that was the result of feeding them every veggie imaginable as soon as table food was appropriate.

As the boys became social, our house then became “the neighborhood hang-out”. As such, frequent dinner guests resulted along with lots of experience with veggie haters. As I recall the most common complaint was canned vegetables. On more than one occasion, different children and teens told me fresh steamed vegetables tasted nothing like the canned vegetables their family ate. Outside of beans, fresh or frozen vegetables were the only type I served.

While I’m no child professional these tips and tricks helped to entice kids to each veggies.

Require them to eat new vegetables

Offer one tablespoon-

1)      With explanation, “You have to eat one spoonful. If you like these as much as I do you can have another serving.”

2)      With consequences, “You have to eat one serving or no dessert.”


Mask or Enhance the flavor

1)      Steam fresh veggies and serve in a cheese sauce

2)      Serve salads with fresh fruits and vegetables

3)      Add diced vegetables to yellow or brown rice

4)      Serve vegetables with condiments like sour cream, BBQ sauce, or honey mustard. Let them choose the vegetable and the condiments. My niece always chose the BBQ!


Make Veggies Fun to Eat

1)      Serve celery sticks filled with peanut butter or cream cheese and jelly

2)      Serve raw veggies with dipping sauce at dinner to exemplify a fun snack appeal.


Sneaky Alternatives

1)      Prepare fruit smoothies and add veggies – The easiest to hide are spinach, kale, chard, romaine, and carrots.

2)      Add white vegetables such as turnips, cauliflower and parsnips to mashed potatoes.


Vegetables are a vital element for a healthy and happy body.  In addition to being packed with essential nutrients, minerals, and antioxidants a diet rich in vegetables and fruits:

  1. Lowers blood pressure
  2. Reduces risk of heart disease, and stroke, as well as eye and digestive problems
  3. Helps level blood sugar
  4. Can help keep appetite in check.

Let’s all do our part to entice those kiddos to eat their veggies!


“I wrote this blog post while participating in the SocialMoms and Peas and Thank You blogging program for a gift card worth $30. For more information on how you can participate, click here.”

Social Moms: About Peas and Thank You
Peas and Thank You is a collection of recipes and stories from a mainstream family eating a not-so-mainstream diet. It’s filled with healthy and delicious versions of foods we’ve all grown up enjoying, but with a Mama Pea twist—no meat, lots of fresh ingredients and plenty of nutrition for growing Peas. From wholesome breakfasts to mouth-watering desserts, there’s plenty here to satisfy the pickiest Peas in your life. It’s easier than ever to whip up crowd-pleasing meals that will have the whole family asking for, “more, Peas.” Sarah Matheny’sdelicious recipes and entertaining stories draw hundreds of thousands of visitors to her blog, each month, where she makes raising a vegetarian family easy and fun. She is the author of  “Peas and Thank You: Simple Meatless Meals the Whole Family Will Love.”