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Steaming or microwaving retains more nutrients than boiling. Although babies need mushy textures, older children prefer a little ‘bite’ and may like to eat their vegetables as finger foods. You can easily hide finely grated cauliflower and zucchini in rice, You can get puree pumpkin or squash and add it to spaghetti sauce or chili. But don't ever tell them or they may not eat that item again. For example, when making a salad, substitute 50 percent lettuce and 50 percent salad. Slowly introduce other vegetables this way. Cut up cabbage as finely as possible––you will be surprised how good it tastes on fish tacos or even burgers. The crunchy texture really appeals to children. For example, they can have popcorn with their movie if they eat some carrot and celery sticks with dinner. Children not only will respect the time and care it takes for food to grow but the responsibility of watering and weeding it will be another bonus. Sometimes children will eat when other children are around. It's great to try new foods at birthday parties, play dates, and sleepovers.
Don’t overcook vegetables. Hide the vegetables. Do the 50 percent rule. Take advantage of texture. Bargain with the children. Grow vegetables and fruit in your garden. Make the most of visitors.