How to Get Kids to Eat Salad

I remember when I was a youngster my grandmother would often lie down with me when I was reluctant to take a nap. She’d say excitedly, “Let’s see who can go to sleep first!”  Being competitive, even at an early age, I was proud of myself for always winning. 

When I tried this “game” on my granddaughters, they laughed at me. Yes, outwitting kids is a game that’s easy for adults to bungle. Still, we try ways to get them to eat healthy and that can take some creative maneuvers.

A Bowl of Color and Crunch That Isn’t Cereal

When I walked into Tom and Lisa’s kitchen recently, their 9-year-old was woofing down a green salad like it was cotton candy.

“What did you do, spray it with sugar water?” I whispered. She reached into the salad and handed me one of the bread croutons.

“We made these from stale French bread. Harper cut the bread into cubes and added a bit of oil. I had truffle salt on hand from a gift basket, so I sprinkled some of that on, too, before putting them into the oven.”

They were delicious! Perfect for a salad or soup. The croutons definitely made a bowl of lettuce leaves more appealing to my granddaughter. That got me to thinking about other salad enhancers for kids. . . .

More Ways to Make a Kid’s Salad Fun 

1. Change the shape of a vegetable and it becomes more appealing. A spiralized carrot or zucchini is far more fun than slices or chunks.

2. Add strawberries, apples, blueberries, mandarin orange slices, or raisins to a child’s salad for added flavor and nutrition.

3. Heighten salad appeal by adding something the youngster already likes: pasta, corn, peas, boiled egg, tuna or pieces of ham or chicken.

4. Keep a child’s salad simple and small. Iceberg, leaf lettuce or baby spinach will be an easier sell than the stronger tasting greens, such as radicchio or kale.

5. For a new salad eater, make a vinaigrette using a bit more honey than normal. Or use a Ranch dressing, usually favored by kids.

6. Use toppings of shredded cheese, croutons, or crushed nuts for extra color and crunch.

7. Serve vegetables with a dip such as hummus. A dab of creamy sauce will make broccoli, carrots, or cauliflower less threatening.

A Healthy Nibble

These Veggie-Cheese Cups can also encourage the picky salad eater. When placed alongside a salad or crumbled atop, they add color and flavor to a bowl of leafy vegetables. Mini muffins have most of the ingredients of a quiche, but without the name. At less than 50 calories each, these crusty, cheesy bites are a healthy snack for kids—or anyone.

If Granny had known about these, instead of napping, we could have played: “Let’s See Who Can Eat Their Veggie-Cheese Cup First.”

Veggie-Cheese Cups

Ingredients

• 2 cups cooked quinoa (about 3/4 cup uncooked)
• 2 eggs
• 1 cup shredded zucchini and/or carrots
• 1/2 cup shredded sharp cheddar cheese or Parmesan
• 1/2 cup diced ham (optional)
• 1/4 cup loosely packed parsley, chopped
• 2 Tbs. flour
• 2 green onions, diced
• 2 cloves garlic, minced
• salt & pepper

Instructions

1. Preheat oven to 350°F. Spray mini muffin tin with cooking spray or oil.
2. Cook quinoa in water according to package directions, or use chicken broth for more flavor.
3. Add all of the ingredients to a bowl and mix thoroughly.
4. Fill each cup to level in mini muffin tin, and press down to pack firmly.
5. Bake 15-20 minutes, or until golden brown and crispy. 
6. Serve or freeze baked veggie cups and warm by microwaving 20-40 seconds, depending on number being reheated. Makes 28.

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