Vos enfants boudent les légumes ? Voici 6 astuces (et une recette) pour aider vos enfants à manger plus de légumes

Do your children shun vegetables? Meal times are hellish and resemble the Battle of the Plains of Abraham? Are you seriously thinking about force-feeding your offspring? You are not alone!

Here are 6 tips that will help you get vegetables straight from the plate to your little one’s tummy. (And force-feeding is not one of them!)

1) <strong> Let go </strong>. The <strong> pressure </strong> that we can put on our little eaters rarely brings the desired effect. Sentences such as «Eat your broccoli or you won’t have dessert!» Are ineffective. Very often, they leave in the memories of the child a <strong> negative experience </strong> that he will associate with vegetables. Far from the original objective, is not it? In addition, the use of rewards and blackmail would change the child’s eating behavior and preferences in favor of unhealthy foods.

According to the famous Quebec pediatrician Jean-François Lépine, it is essential to <strong> stay cold in the face of children’s refusals </strong>. It is not necessary to show the toddler that he has a certain power. If he realizes that it bothers his parents that he doesn’t eat, he could use this brand new weapon against them. So we play innocent and move on to another call. The focus should instead be on the pleasure of eating.

2) <strong> Persevere </strong>. It is often the <strong> novelty </strong> that frightens small tummies. This phenomenon is called neophobia. To counter it, we can <strong> present a vegetable up to 15 times </strong> before our child ends up adopting it. If he decides to taste it, we let him spit it out discreetly if he wishes. At each meal, we offer at least two vegetables (ideally a different color). We vary presentations, recipes and types of cooking.

3) <strong> Lead by example </strong>. Children who <strong> eat as a family </strong> eat more vegetables. It is known that toddlers imitate. By showing our own pleasure in eating vegetables, we contaminate them! For the more recalcitrant, there is an American DVD which shows children eating fruits and vegetables: <a href = «http://www.copy-kids.com» target = «_ blank» rel = «noopener «> <em> Copy-Kids Eat Fruits and Vegetables </em> </a>. The chapter (one of 12) on broccoli is available for free on YouTube. According to the creators, a child <strong> cannot help imitating </strong> other children or what he sees on television.

4) <strong> Help people discover the origin of food </strong>. By knowing where their vegetables come from and how they were cooked, children are more likely to enjoy them. So we make a vegetable garden, we take them to the market or to the farm, we do some pick-your-own and we transform them into apprentice chefs.

5) <strong> Present the vegetables at the right time </strong>. Offering raw vegetables <strong> after returning from daycare or school </strong>, when the children are starving is a winning strategy. For the little ones, we give them a cooled cooked version (the leftovers from the day before). Even better, you simply place the dish of vegetables in the center of the table and let the magic work. You can add a homemade dip or a hummus for an even more spectacular result.

6) <strong> Do not camouflage, but… </strong> Many food experts do not recommend camouflage vegetables. Children need to know what they are eating. Over time, they will develop their taste and learn to like vegetables. Very often, it is the bitterness of food that is repugnant to toddlers. This is a normal defense reflex, since in nature many poisonous foods are bitter. The solution? Add butter (ideally from grass-fed animals) to more bitter vegetables like kale.

However, incorporating vegetables without the knowledge of the children (while continuing to highlight them every day on the plate of course) can sometimes help us solve the puzzle of nutrients. A fun way to eat zucchini and beets? The spiralizer! This device (about $ 30) allows you to make spiral or ribbon noodles with many vegetables. Perfect for salads or with a sauce (as a replacement for pasta), these <em> zoodles </em> (contraction of <em> zucchini </em> and <em> noodles </em> in English) are easy to use. make.

The <em> Smart kitchen, hurry parents </em> team has understood the principle. She offers cauliflower in several popular dishes for children. On their website there is a recipe for Alberto fettuccine, whose sauce (made from cauliflower and cheese) is reminiscent of the Alfredo version. You can also try the cauliflower popcorn, small heads of cauliflower seasoned and roasted in the oven.

Why not make kale crisps? Wash and sponge entirely (the secret to crispness) the kale leaves (without the stem). Spread on a cookie sheet, add a drizzle of olive oil and a little salt. Bake at 350 ° F for 12 minutes. Here!

Any other ideas? We incorporate crushed (and drained) vegetables into our meatballs or meatloaf. We grate carrots, beets or zucchini (which we disgorged with salt for a few minutes), we add a beaten egg and spices. We grill the pancakes in a pan or in the oven. You can add breadcrumbs or hemp seeds for more crunch.

How about cauliflower pancakes? Easy to eat, economical and delicious, they go well with a meat dish on a weekday evening. (You can freeze and reheat them at the last minute. Yum!

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<strong> Cauliflower pancakes </strong> (recipe taken from <a href=»http://realfoodrealdeals.com» target=»_blank» rel=»noopener»> realfoodrealdeals.com </a>)

Temps de préparation : 10 minutes
Temps de cuisson : 20 minutes
Portions : 8

<strong><u>Ingrédients</u></strong>

1 chou-fleur (environ 8 tasses de bouquets de chou-fleur)
2 œufs
1 c. à table d’échalotes
½ tasse de farine au choix (blé entier, intégrale, sans gluten, tout usage…)
½ c. à thé de poudre à pâte
½ c. à thé de sel
¼ tasse d’huile d’avocat

<strong><u>Préparation</u></strong>

1. Couper le chou-fleur en morceaux. Placer les têtes de chou-fleur (bouquets) dans un robot culinaire. (Vous pouvez conserver les parties plus dures comme la tige pour un éventuel potage.) Pulser le chou-fleur cru en petits morceaux, jusqu’à l’obtention d’une texture de farine. Selon la grosseur du robot, vous devrez peut-être répéter l’étape.
2. Dans un grand bol, mélanger les œufs, les échalotes, la farine, la poudre à pâte et le sel. Ajouter le chou-fleur broyé et combiner.
3. Heat 2 tbsp. of avocado oil in a large skillet over medium heat. Using a spatula, shape ¼ cup of the mixture into a pancake shape in the pan. Cook for more than 4 minutes (do not try to turn the pancake first, it may collapse). Flip and cook another 4 minutes. Lower the heat if necessary. Depending on the size of the pan, you can prepare between 4 and 6 pancakes at a time. Repeat for the rest of the preparation.

Serve hot.

Enjoy your meal!