Without the struggle…
Getting kids to eat their vegetables has been a timeless parenting challenge, but it doesn’t have to be. I recently had the joy of joining CBS 5 Your Life Arizona and NBC 3 Las Vegas to share some of my favorite ways to make veggies more fun, approachable, and even crave-worthy for the whole family.
As a nutritionist and longevity expert, I’ve seen firsthand, whether I’m working with families here at home or traveling the world to visit my clients, how small, consistent habits can make a huge difference in a child’s relationship with food. When you start early, kids’ palates can shift naturally toward whole, nourishing foods and away from processed ones.
Here are a few tips I shared during the segments:
1. Get creative with presentation.
Try making colorful veggie skewers or using cookie cutters to turn carrots, cucumbers, and bell peppers into fun shapes. A little visual appeal can go a long way!
2. Involve your kids in the kitchen.
Let them help wash, chop (with supervision), or mix ingredients. When kids take part in preparing meals, they feel empowered—and more likely to try what they helped create.
3. Lead by example.
Show excitement about eating vegetables yourself. Kids are always watching, and your enthusiasm matters more than you think.
4. Make veggies non-negotiable.
I like to highlight five core vegetables that I encourage families to incorporate into meals regularly—more on that in the segments!
Whether you’re packing lunches, making after-school snacks, or gathering for dinner, these small strategies can help your kids build a lifelong love of vegetables—and support your family’s overall wellness journey.
Try these three simple, yet nourishing recipes to get you started!
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Sweet Potato Carrot Muffins
- Total Time: 45–50 minutes
- Yield: 12
Description
Moist, lightly spiced, and naturally sweet—these muffins are a delicious way to sneak in veggies and fiber. Perfect for breakfast, lunchboxes, or an anytime snack.
Ingredients
1 cup mashed cooked sweet potato (well‑packed)
1 cup finely grated carrot (lightly packed)
1½ cups oat flour
½ cup almond flour (see nut‑free swap)
½ cup unsweetened plant milk (plus 1–3 Tbsp as needed)
⅓ cup maple syrup or coconut sugar (reduced from ½ cup)
¼ cup avocado or melted coconut oil
1 Tbsp ground flaxseed + 3 Tbsp water (flax “egg”)
1 tsp baking powder
½ tsp baking soda (balance adjusted)
1 tsp vanilla extract
1 tsp ground cinnamon + ¼ tsp nutmeg
¼ tsp fine sea salt
Optional: 2–3 Tbsp hemp hearts; 1 tsp orange zest; ⅓ cup raisins or chopped walnuts
Instructions
Heat oven to 350°F. Line a 12‑cup muffin tin.
Whisk flaxseed with water; set 5 minutes. In a large bowl, whisk sweet potato, carrot, plant milk, maple/coconut sugar, oil, vanilla, spices, and (if using) apple cider vinegar.
In a separate bowl, stir oat flour, almond flour, baking powder, baking soda, and salt.
Fold dry into wet just until combined. Batter should be thick but scoopable; add 1–3 Tbsp plant milk if needed. Fold in any optional additions.
Divide into cups. Bake 22–26 minutes until tops spring back and a tester comes out clean.
Cool in pan 5 minutes, then transfer to a rack; let cool completely for best flavor.
Notes
Leavening option (choose one): Add 1 tsp apple cider vinegar to the wet mix to fully activate baking soda, or keep as‑is with ½ tsp baking soda to avoid any soapy aftertaste.
Nut‑free swap: Replace almond flour with ¼–⅓ cup additional oat flour + 1 Tbsp oil to maintain moisture.
Make‑ahead & storage: Keeps 3 days covered at room temp, 5 days refrigerated, or 2 months frozen. Rewarm 5–7 minutes at 300°F for fresh‑baked texture.
- Prep Time: 20
Veggie-Packed Tater Tots
- Total Time: 45 minutes
- Yield: ~28
Description
Made with real ingredients, these homemade tater tots are loaded with broccoli, spinach, and potatoes—baked or air-fried to crispy perfection. A fun way to sneak in greens without the fuss!
Ingredients
1 lb russet potatoes, peeled and cut into chunks
1 cup finely chopped broccoli florets
1 cup finely chopped baby spinach (packed, then squeezed dry)
¼ cup finely grated onion (or 1 tsp onion powder)
1 tsp garlic powder
2 Tbsp nutritional yeast (optional umami)
¼–⅓ cup oat flour, as needed
1–2 tsp cornstarch or tapioca starch (for extra crispness)
¾ tsp fine sea salt + black pepper to taste
Zest of ½ lemon (optional brightness)
Avocado oil spray
Instructions
Steam potatoes until just tender. Spread on a tray to cool completely (important for structure).
Pulse cooled potatoes 3–4 times in a processor to roughly chop (do not puree).
Very finely chop broccoli and spinach; squeeze out as much moisture as possible.
In a bowl, combine potatoes, greens, onion/powder, garlic powder, nutritional yeast, salt, pepper, lemon zest, ¼ cup oat flour, and 1 tsp starch. Mix gently; add more oat flour only if the mix feels wet.
Shape into tight 1‑Tbsp tots.
BAKE: Preheat a sheet pan in a 425°F oven. Oil the hot pan, add tots, spray tops, and bake 12 minutes. Flip and bake 10–12 minutes more until golden.
AIR FRY: 375°F for 10–12 minutes, shaking once, until crisp and bronzed.
Notes
Make‑ahead & storage: Freeze shaped, uncooked tots on a sheet until firm, then bag. Cook from frozen: add ~3–5 minutes. Cooked leftovers re‑crisp well at 375°F for 5–7 minutes.
Beet & Tart Cherry Sorbet
- Total Time: 2-4 hours
- Yield: ~1 quart
Description
A refreshing, antioxidant-rich sorbet with a bright pink hue, perfect for kids and adults alike. Sweet, tangy, and totally dairy-free!
Ingredients
2 cups frozen tart cherries (use to replace part of the juice)
1 cup chilled tart cherry juice (or pomegranate)
1 cup cooked, chilled beets (roasted or steamed), diced
2–3 Tbsp maple syrup (to taste; depends on cherry sweetness)
½–1 Tbsp chia seeds (silkier body, optional)
1 tsp fresh lemon juice
Pinch fine sea salt
Instructions
Blend cherries, juice, beets, maple, chia, lemon, and salt until perfectly smooth.
CHURN: Pour into an ice‑cream maker and churn until soft‑serve; freeze 1–2 hours to set.
NO‑CHURN: Pour into a shallow pan, freeze 30 minutes, stir vigorously, and repeat every 30 minutes until scoopable (2–3 hours).
Notes
Make‑ahead & serving: Freeze up to 1 month. Soften at room temp 5–10 minutes before scooping. For parfaits: layer with coconut yogurt and cacao nibs.
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