Your kid might not be the biggest fan of vegetables for taste or texture. Maybe they like what they like and don’t want to experiment. Even if your little one is the most open-minded eater on the planet, you may want to start putting more vegetables on the menu anyway. These techniques make it easy for veggies to become a bigger part of your daily routine, raising a healthier next generation.

1. Use Veggie-Infused Rice and Pasta

There are numerous pasta alternatives on the market now. Zucchini has made its name in the pasta scene with “zoodles.” Another way to make veggies pack a punch is by replacing rice with options like cauliflower rice. If the children still want the texture of rice, you could try a half-and-half mixture. You’ll still boost their veggie intake while getting the best of both worlds.

2. Blending Roasted Vegetables for Sauces

Speaking of pasta, a veggie-rich red or white sauce is even more nutritious when you blend the liquid base with roasted vegetables. The added fiber will make it more satiating. Choose high-protein options like edamame, green peas, or lentils, that have 17.9 grams of protein in a single cup to keep the kids fuller for longer.

This is ideal if your child doesn’t love the texture of crunchy vegetables but you still want to incorporate the nutritional value. You can use this technique for other dishes, like soups.

3. Make Sweet, Delicious Smoothies

Veggies like spinach have a noticeable yet mild flavor up against the sweetness of berries or vanilla. If your kid doesn’t love the flavor of a specific vegetable when it’s the highlight, show how well it goes with other foods by adding them to a delicious beverage.

4. Pack Them on a Pizza

Your kiddos might love a pepperoni pizza as their go-to, but why not add a type of pepper to it? Not only will this expand their palates, but it will encourage them to experiment with cultural staples. It teaches children they can still enjoy a classic slice of pepperoni, but it’s even better with olives or mushrooms accompanying the smoky, meaty flavor.

5. Reframe Veggies as Dessert

Most kids think vegetables are an obligation for lunch and dinner. However, if they resist them during these mealtimes, change their perspective by making veggies a common ingredient in desserts.

Carrot cakes or cupcakes are a classic — who wouldn’t be converted to this delicious veg with accompanying nuts and maple syrup? You can also use the cauliflower rice from earlier to make a rice pudding dressed with berries for the extra yum factor.

6. Use Green Wraps

Taco Night already has a lot of veggies going for it, but how could you ramp up efforts even more for your kids? Use a sturdy green like lettuce to replace tortillas. It provides a sense of novelty that could be enough to excite a child.

However, it also shows that not all vegetable inclusions have to be the centerpiece. You could still pack whatever filling you want in that taco, but you get the benefits of a crunchy, hydrating green on the outside.

7. Make Tasting Veggies an Event

Regardless of whether or not you have a fussy eater, there are definitely vegetables your little one hasn’t tried yet. Go to a local grocer or farmer’s market with a joovy Boot cart to fill, and see what you may not have introduced to your child. Take them on a produce tour of less-common foods in typical U.S. diets, like beets, kohlrabi, and tomatillos.

The best way to incorporate more veggies in a child’s diet is to find out what excites them and they won’t know until they’ve experimented with tons of flavors. Make it a family event to have a vegetable tasting, ranking them from worst to best. Who knows — your kid’s favorite might be one of the healthiest out there.

8. Don’t Make Salads the Entree

Making more dinner-friendly salads is the natural conclusion when trying to add more vegetables to your child’s diet. However, these are often not satisfying, and kids might feel like the replacement is taking away a lot of their favorite foods for something less filling. Instead of switching out menu regulars like meatloaf or stir fry for a salad, just preface the meal with a side salad. Tempting kids with an array of dressings will make this easier.

Plus, this decision encourages an additive approach to eating instead of a restrictive mindset. To prevent delivering the wrong message that you’re replacing “bad” foods with healthier alternatives, keep up the regularly scheduled programming in the kitchen but with the benefit of a side salad.

Making More Rainbow Plates

A lot of people say your diet is more diverse and nutritious when more colors are on your plate. Using these methods will certainly do that, enticing kids of all ages and tastes. Even the pickiest eaters should enjoy veggies in a new with one of these strategies — if not, keep persisting. One imaginative recipe is all it takes to find your child’s new favorite veg.