Incorporate Familiar Favorites
Enhance any new recipe by adding an ingredient that your child already enjoys. Vegan dad Danny Payne discovered that his daughter Clara loved hazelnut butter, so he began incorporating it into various dishes, including sweet potatoes and lentils. "Now we have to stop ourselves from falling into the habit of using it in everything," he humorously remarks.
Experiment with Texture
If your child finds tofu unappealing at first, consider trying tempeh for a chewier option, or textured vegetable protein (TVP), which mimics the feel of ground beef in chili or tacos. Payne’s daughter Clara particularly enjoyed pearl barley, known for its bland yet pleasantly soft texture, as well as its rich content of B vitamins, vitamin E, zinc, iron, and protein.
Be Persistent
Just as it may take several attempts to introduce a new food to a baby, children (especially those not raised vegan) and adults can also require multiple exposures to accept plant-based substitutes like jackfruit or mushrooms in tacos or marinara sauce. Vegan mom Lacey Dumler suggests patience during this transition. "Kids will mimic the adults, so it’s incumbent upon the adults to lead by example. If you want them to enjoy their veggies, you need to show your love for them as well."
Make Snacks Meaningful
Keep fruits, veggies, hummus, and nut butters ready for snacking, but consider withholding snacks a few hours before mealtime. "They’re much more inclined to dive into the delicious plant-based meal you’ve prepared if they’re genuinely hungry," advises Dumler.
Don’t Assume Dislike
Vegan dad Richard Hachem’s daughter has a fondness for tangy and salty foods, such as pickles and olives. "One of her favorite dishes is bok choy with ginger, tamari, chili flakes, and a smidge of maple syrup," he notes. "We need to tone down the spice level for her, but she already enjoys some quite spicy flavors."
Avoid Preparing Separate Meals
Dumler’s five-year-old son eats the same soups, curries, burritos, and pasta dishes as his parents, though he has certain vegetables he prefers not to eat alone. For instance, while he won’t have a kale salad, he will consume hearty greens if added to soups or smoothies. Other dependable favorites for him include steamed broccoli with nutritional yeast and salt, blanched green beans with sesame seeds, and roasted cauliflower.
