Recipes: 12 Kid-Friendly Leafy Greens Recipes – New York Family (2024)

FAQs

How to get kids to eat more leafy greens? ›

Cheesy flavors are the perfect entry point to introduce kids to greens. Spinach and cheese ravioli is an easy start — once they're on board, try stirring frozen spinach into their mac and cheese, sandwiching greens into grilled cheeses and serving kale chips at snack time. Save your beet and turnip tops.

For sweet, you might go for a balsamic glaze. For sour, you could use lemon juice. Salty is, well, salt, but you could also try anchovies or a bit of bacon, says Devonshire. And parmesan is an umami king for greens, he says.

Make green vegetables more appealing to kids by presenting them in fun and creative ways. You can cut them into interesting shapes, create colorful vegetable arrangements, or incorporate them into dishes like smoothies, soups, or stir-fries where their taste may be less pronounced.

Yes! It is scientifically possible to eat too many leafy greens and upset the balance of vitamin K or other fat-soluble vitamins in your body, leading to several health issues. If you're worried about any allergies or conditions that may deter you from eating everything you want, don't be afraid to consult your doctor.

The USDA recommends two to three cups of vegetables per day for adults. But because greens aren't very dense, it actually takes about two cups of raw greens to make the nutritional equivalent of a one-cup serving of vegetables. That's also true for sturdier leafy greens such as kale, chard, collards, and bok choy.

The great news is that green veggies are one of the easiest vegetables to incorporate into your diet because many don't require cooking and can be eaten raw. The best greens to eat raw include: Salad greens (like romaine lettuce and arugula) Baby greens (like spinach and Swiss chard)

Many varieties of greens are available in the American markets-the most popular are collards, mustard greens, turnip greens, chard, spinach and kale.

Research has shown that sautéing vegetables in olive oil, including leafy greens, is recommended over boiling or deep frying to preserve nutrients in vegetables without adding too many calories.

Which greens are best for kids? ›

Vegetables such as kale, chard, collard greens, arugula and spinach are bursting with nourishing health benefits. However, many kids turn up their noses and are reluctant to eat them. Discover how to prepare these nutritional superstars in ways that are healthy and appetizing.

If your child eats greens, try adding them as toppings to more of their favorite foods. Try adding spinach to their sandwiches or wraps, or even pizza. Make simple swaps from romaine lettuce to a darker leafy green instead.

Research shows most children only eat vegetables in their evening meal. A good way to increase vegetable consumption to meet the daily recommended amount is to provide them as snacks and include them with morning and lunchtime meals. This makes sure vegetables are available throughout the day and as often as possible.

Try to choose veggies of different shapes, colors, textures and tastes – the more variety there is, the more likely it is your child will find something that they are interested in eating. Also, if you serve new vegetables with food your child already enjoys, the entire focus of the meal isn't on new vegetables.

Mixing fruits such as blueberries can help hide the spinach for children who don't like the "look" of certain foods. Make them in the privacy of your kitchen and the children will never know that they are drinking some of the healthiest beverages you can develop.