Whole Living Daily

March 24, 2011

How to Get Your Kids to Eat Greens

Posted by Beth Bader

Tender baby kale varieties are sweeter than the full-size greens. Image by Beth Bader

Leafy greens are nature’s nutritional powerhouse, offering vitamins A, C, K, E, and an array of B vitamins. They’re chock-full of minerals, like manganese, iron, niacin, zinc, copper, and potassium. If that’s not enough, leafy greens also serve up cancer-fighting antioxidants, omega-3 fatty acids and plenty of fiber.

If only we could get our kids to eat them.

Research shows that fewer than 10 percent of babies and toddlers are consuming leafy greens and vegetables. Seventy percent of American teens eat fewer than two servings of any vegetables per day. The “vegetable” our kids eat most? Potatoes — as French fries.

Tips for Getting Kids to Eat Green

Try salads first. Leafy greens can add a nice crunch to salads topped with kid-friendly fruit. Try a fruit-based salad dressing for extra kid appeal.

Never overcook greens. Overcooking makes greens mushy and amplifies bitterness. Use a light sauté approach to cooking all but the toughest greens.

A bit of cheese, please. Most kids love cheese. It’s how most of us adults were first coerced into eating broccoli, after all! This gratin recipe uses just enough cheese to compliment the greens.

TRY IT TONIGHT: Greens Gratin

Serves 8

2 pounds leafy greens (beet greens, turnip greens, collard greens, chard, kale, or a mix), chopped, tough stems removed

1 tablespoon butter

2 scallions, whites and 1 inch of the greens, chopped

2 tablespoons unbleached all-purpose flour

3/4 cup whole milk

1/4 teaspoon ground nutmeg

1/2 teaspoon salt

Freshly ground black pepper

1/2 cup grated Parmesan cheese

2 ounces feta cheese, crumbled (about {1/2} cup)

1/4 cup walnuts

1. Preheat the oven to 350 degrees F.

2. Steam the greens for about 5 minutes, until they just begin to wilt. Place the steamed greens in a 9-inch-square baking dish.

3. Heat the butter in a small saucepan. Add the scallions and sauté just until translucent. Add the flour and whisk until the mixture turns golden brown. Slowly add the milk, whisking to make it smooth.

4. Add the nutmeg, salt, and pepper to taste. Add the Parmesan. Stir until smooth. Taste and adjust the seasonings. Pour the sauce over the greens evenly. Sprinkle the top with the feta and walnuts.

5. Bake for 20 minutes, until the greens are tender but not mushy and the feta just gets golden in places. Serve warm.

(Recipe courtesy of The Cleaner Plate Club, by Beth Bader and Ali Benjamin, Storey Publishing).

What’s your favorite tip for getting kids to “go green?” What’s the green vegetable your kids avoid most?


Beth Bader is the coauthor with Ali Benjamin of The Cleaner Plate Club. She writes for Eat Local Challenge, and is currently working with local food and food policy groups to help consumers access healthy, local foods and support small family farms in her region. Visit her at cleanerplateclub.com or expatriateskitchen.blogspot.com.

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