Packing more vegetables into our meals can be a joyful act of caring for ourselves and the people we love. But, if you’re feeding a picky eater, especially a child, that’s often easier said than done. With a little creativity and patience, fresh produce can become something everyone looks forward to. 

Here are four fun ways to share veggies with the picky eater in your life: 

Roast to Light Up the Taste Buds
Roasting veggies can be a great first step. Consider roasting sweet potatoes, carrots, or cauliflower with a bit of olive oil and salt. Roasting brings out natural sweetness and softens bitter flavors. You can serve them warm as is or use them in larger recipes.  

Hide Them In Plain Sight
It can be easy to “hide” veggies in meals. Try blending cooked spinach or zucchini into pasta sauce, soups, or chili. Add finely shredded carrots or squash into veggie fritters, muffins, meatballs, or burgers. Smoothies are a great option too, as handfuls of kale or avocado can disappear into a mix of bananas, berries, and oat milk. 

Get Creative
Presentation can make a big difference. Try arranging cut veggies into fun, colorful shapes with peppers, cucumbers, and cherry tomatoes. Cut veggies up small and mix them into rice or scrambled eggs like savory “sprinkles.” Or present veggie dips — like baba ganoush, hummus, and guacamole — in a colorful array for them to try with a little flat bread.

Celebrate Curiosity
Celebrate curiosity over consumption and make mealtimes an opportunity to play and explore together. Invite kids to be in the kitchen with you so they can also experience the joy of cooking. Or bring them to one of DC Greens’ Food Is Medicine cooking demonstrations and help them experience food in an interactive learning environment. Above all, keep the energy light and low-pressure, and remember that a single taste is still a step forward.

Fruits and veggies are powerful. They provide nutrition for growing bodies, support digestion, and also connect us to our ancestors and the land. Whether it’s a tiny taste of greens or a veggie-packed smoothie on the go, every bite counts. Keep offering, keep exploring, and trust that over time new habits will take root.