Foods marketed to kids can be some of the most challenging to overcome when trying to get your kids to eat healthy. Loaded with sugar, fat, and other unhealthy ingredients, and emblazoned with colorful, cartooned labels, they do a good job of reeling kids in and getting them hooked on unhealthy choices. Kids get accustomed to eating only super sweet, super salty, artificially flavored foods because they explode in the mouth and set off a reaction in the brain. And adulterated children’s taste buds, as any parent or caregiver knows, are tough to change. Trying to get them to eat a piece of broccoli can be an exercise in futility—how many times has your child spat out a vegetable just because it wasn’t breaded, deep fried, and drowning in processed cheese?

But broccoli is a versatile vegetable, one that can go from breakfast to dinner. It’s low in calories, high in fiber, and rich in vitamins B1, B2, B3, B6, C, and K. It’s also a good source of beta-carotene and contains iron, magnesium, potassium, and zinc.

Here are some kid-friendly recipes to help you get your kids to make friends with broccoli.

Mini Broccoli Quiches

2 cups broccoli florets, steamed until tender, drained

4 large eggs

1 cup milk

2 tablespoons chopped onion

1/2 cup shredded cheddar cheese

2 tablespoons flour

1/4 teaspoon black pepper

Pinch sea salt

Preheat oven to 350-degree F. Grease and flour a standard 12-cup muffin pan.

In a large bowl, whisk together the eggs, milk, flour, pepper and salt. Fold in the broccoli, cheese, and chopped onion. Spoon 2 tablespoons of the mixture into each muffin cup. Bake for 25 to 30 minutes, or until tops are browned and a knife inserted into the center of a quiche comes out clean. Makes 8-10 quiches.

Broccoli Cheese Bites

2 cups fresh or broccoli frozen florets, steamed until tender  

2 large eggs

1/2 cup fine bread crumbs

2 tablespoons Parmesan cheese, grated

2 tablespoons olive oil

Pinch sea salt

Finely chop broccoli and mix together with eggs, bread crumbs, cheese, and salt. Heat olive oil in a skillet. Make two-inch patties of broccoli mixture. Cook patties in hot oil until crispy on both sides. Drain on paper towels. Serve warm. Serves: 4

Roasted Broccoli

1 head broccoli, cut in florets

1 tablespoon minced garlic

1 teaspoon black pepper

2 tablespoons olive oil

Pinch sea salt

Preheat oven to 400-degree F. Toss all ingredients in a bowl. Roast florets on baking sheet for about 20 minutes or until slightly browned.

Changing the food choices of a child whose brain is accustomed to artificial flavorings and additives requires a little creativity. Change sizes, shapes, and consistency to make food more appealing. Have a variety of colorful foods on the plate. Make trying new foods a family sport.

Above all, never give up. If you want your child to eat healthy, keep trying—even small advances toward that goal can make a big difference in the long run.

 

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