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Cooking With Kids: Eat Your Veggies

20080521-broccoli.jpgFor vegetable fans and foes alike, there was a fun column in Tuesday’s New York Times by Tara Parker-Pope, the health reporter who ends up on the most-emailed list so often it makes me jealous, even though I don’t write for the New York Times.

In the column, Parker-Pope looked at which cooking methods cause vegetables to retain the most nutrients. First of all, she noted, “raw and plain vegetables are not always best.” This is unlikely to be news to Serious Eaters. Personally, I can’t resist crunching a few bites of raw carrot every time I’m using one to cook with, but I would not want to be sentenced to eating raw broccoli.

As the Cooking With Kids guy, my favorite part of the article was this:

Studies at Ohio State measured blood levels of subjects who ate servings of salsa and salads. When the salsa or salad was served with fat-rich avocados or full-fat salad dressing, the diners absorbed as much as 4 times more lycopene, 7 times more lutein and 18 times the beta-carotene than those who had their vegetables plain or with low-fat dressing.

Honestly, my daughter is four now and hardly likes any vegetables, but the key to getting her to eat vegetables when she was younger was using plenty of butter, olive oil, or peanut oil. Not just because this made the vegetables taste better (this was before she developed strong taste preferences) but because fat, well, lubricates. Babies are less likely to gag on well-oiled vegetables.

The same is true of 20-year-olds, apparently:

By the time the study subjects were 20, the sole factor that influenced fruit and vegetable consumption was taste. Young adults were not eating vegetables simply because they didn’t like the taste.

Those of you who, like me, eat vegetables because you like the taste: have you always liked them, or did you have a gradual (or sudden) conversion? More to the point, when is my daughter going to eat asparagus?

About the author: Matthew Amster-Burton lives in Seattle. His work appears frequently in the Seattle Times and Seattle magazine. He also maintains the blog Roots and Grubs. His favorite food is pad Thai.

View other entries from Cooking With Kids.

24 Comments:

I have always loved vegetables. My mother recalls that I was a self-made vegetarian from the start. I would refuse to eat the meat and always cleared my veggies. Although I eat some meat now, I still prefer the veggies. As far as your daughter, don't worry, she'll come around.

I've always liked veggies from when I was young too! However, my mom made real Caesar salad and let me try it when I was pretty young (elementary school age) and I remember thinking it was an absolute revelation and that I could eat that dressing on just about everything happily. So finding a full fat dressing that your daughter might like and seeing if that'll help her get used to veggies might be the ticket.

Would she maybe like asaparagus grilled or roasted with a lemon mayonaise? You could trying making the mayo together - she could whisk while you dribble in the oil or vice versa.

My kids (5 and 8) adore asparagus, but I think that's as much because we allow it to be eaten with fingers as the flavor. And individual kids have individual tastes--my son's favorite vegetable is creamed spinach, and they both love okra because of the way the seeds "pop" when you bite them. Maybe your daughter will learn to love asparagus, and maybe she won't. I definitely wasn't a big vegetable eater until I became an adult.

I always liked everything my mother made - she was an awesome cook. On our birthdays, we were allowed to pick our own menu. As far back as I can remember, I had asparagus, steamed clams with drawn butter and sliced tomatoes (the tomatoes were also my bedtime snack). When I got older, I added lobster or crab to the party. Those are all still favorites. I don't know if she did anything special, but they were always fresh and delicious. I loved her roasted carrots too. My own children are vegetarians, so I probably did the same as my mother without realizing it, or maybe we just have fewer foods we dislike genetically? My children tell me now that they hid the lima beans in plant dirt when I wasn't looking, but they eat them now.

I was not a big veggie eater as a child, but I love them now. Growing up, our vegetables consisted mostly of salad, green beans and carrot sticks. Fruit was more popular. As I've gotten older and realized the health benefits of vegetables though, I've been more adventurous about incorporating them into my diet. Now I love broccoli, asparagus, spinach, sweet potatoes...things I would never have touched as a child.

My baby brother, on the other hand, has always loved vegetables. He used to eat lettuce straight out of the fridge as a snack and has been known to devour a pound of baby carrots while watching TV. I would have gone straight for the chips! :)

I have always loved veggies, but I only really enjoy most of them steamed w/o salt, butter, etc. I don't care for veggies raw, except for lettuce and carrots. I hate onions, because I can't stand anything that is strong tasting - probably the reason why I don't care for garlic.

It's all taste for me. I've never been a texture-sensitive person...I enjoy slime, crunch, powdery, and chewy all the same.

I don't have kids, but I've always thought that if a child is introduced to something at an early age in a pleasant manner (not yelling and shoving it into their mouth), they'll like it or grow to like it.

I was always a vegetable lover... my favorite snacks were baby carrots and steamed broccoli. However, I was raised by a woman who made me sit in a community college nutrition class with her when I was 10. Nutrition was ingrained into my being. I still choose milk to drink with dinner to this day. :)

This is going to sound crazy, but there wasn't a kid at our playdate who didn't like asparagus when my mother in law steamed it or boiled it and dressed it with Chinese Black Bean and Garlic sauce! I think it's the saltiness in the sauce...but my daughter HONESTLY snatched my cooking chopsticks out of the wok and started licking them off when I wasn't looking!

I can only speak for myself… I *hated* vegetables until I was 25. And then I got into cooking again (thank you Iron Chef). And now I try everything with an open mind. I find I like LOTS of things I used to hate (like mushrooms and asparagus).

Tara is only emailed more because people haven't found this website yet :) You are a much better read. And I still hate asparagus.

When I was small, I hated most vegetables, particularly raw ones, but I hated meat even more, which I think was why I started eating more vegetables. Now I love every vegetable (with the possible exception of white asparagus, which frankly creeps me out, no matter how much I try to enjoy it)--and still don't eat meat. People's tastes differ, of course, but my experience is that while there are some among us who genuinely cannot tolerate meat, anyone raised in a cooking household will eventually come around to vegetables.

I pretty much grew up liking veggies with some exceptions. To this day I still can't eat broccoli or cauliflower (albino broccoli). I never really liked mushrooms either, but it was more of a texture thing and I've mostly gotten over that.

My daughter is 14 now and went from eating no vegetables to enjoying most of them. I think a big part of it is the ravenous appetite of a teenager - they will eat anything put in front of them and then they suddenly realize that all the things they used to thing were icky aren't so bad. Sometimes she'll first really enjoy a vegetable at a restaurant, then I'll try to duplicate it at home.

When I was growing up, vegetables usually consisted of iceberg lettuce (which was really just a vehicle for croutons) and frozen veggies that were often microwaved beyond recognition. Yet, I still found most vegetables reasonably tasty. I just didn't discover how much I liked them until I learned to cook them correctly. When you compare frozen microwaved brussells sprouts to fresh roasted ones . . . well, you can't because they are completely different.

These comments are so much fun to read, folks--thanks!

My parents had three sons. I have always liked vegetables (I was picky about plenty of other things). My younger brothers are twins and hated vegetables growing up. One now loves vegetables and is engaged to a chef. The other is still pretty lukewarm on them.

@teahlo, it's been way too long since I've made anything in black bean sauce, and I have no good excuse. That's going to show up on the dinner table soon, guaranteed. And hey, I don't know where that broccoli in garlic sauce photo came from, but I want some right now.

When I was a baby, squash baby food was my favorite ever, & I loved mushrooms. I avoided broccoli like the plague. I also disliked salad a lot.

I mostly had to start eating veggies when salads or veggie trays were placed in front of me in social situations, & I learned to love them! Ironically, broccoli is my absolute favorite veggie & I put it in everything. Squash I can only eat when it's well seasoned or disguised, & anything with mushrooms in it? Forget about it!

If I were you I'd keep your daughter away from asparagus. Although she wasn't always this way, mine, at age 14, eats most of the asparagus I cook, especially if I grill it.

I grew up liking vegetables (and our were always just steamed, sometimes sauted...no cheese sauce, butter, or ever salt in sight), especially the ones that grew in out backyard like tomatoes and summer squash.

I've read that kids not liking vegetables has something to do with taste buds. If I remember correctly, the theory is that children have way more taste buds than adults. Probably in line with the "super taster" idea, the flavors of vegetables are much stronger to kids, and therefore distasteful. So maybe Iris will like asparagus as she gets old and her taste buds mellow out.

Oops, I misspoke. It looks like it has more to do with bitterness than prevalence of taste buds.
http://www.foodnavigator-usa.com/news/ng.asp?id=69461-bitterness-vegetables-taste

LizNYC, it doesn't say in that article specifically what the gene is controlling, but the two theories aren't mutually exclusive: some kids could be averse to bitter flavor because they have more taste buds.

I'm 22, have been dating my bf for 2.5 years, and met him 3.5 years ago. To quote him, "you didn't eat vegetables when I met you." I remember my mother being a good cook, but I now realize that it isn't that hard to do meat & potatoes and casseroles! I blame her (love her, but blame her) for my late turn on to veggies.

I didn't really get into cooking until my sr. year in college when my best friend started dating a chef (he is a good friend of mine now). I was the only one with a car, so I would drive to the grocery store, we would shop together, and then I would watch him cook. I learned how to improvise, use ingredients in new ways, etc from him, and I've learned that vegetables I had never eaten under my mother's roof (eggplant, artichokes, asparagus, summer squash) are now some of my favorites.

As for the simpler things my mother did cook (tomatoes, broccoli, cauliflower), she just cooked from frozen or canned and never added much flavor. I didn't like tomatoes until I started roasting them. I now eat pretty much everything and make it a point to eat vegetables at every meal (I slip a lot, but I still try!) and I enjoy it, a lot. I think you have to teach your kids about the different ways you can prepare veggies and work in other flavors to make them interesting - what my mother never did!

Has she helped you prepare the asparagus yet? You could have her chop some for a risotto. Even if she picked them out, she would become accustomed to the flavor in the dish. Maybe growing some in your yard would help! Also, try putting out the veggies during the witching hour, right before dinner. You'd be surprised what kids will eat when truly hungry.

I hated most vegetables as a child but that is because they were of the nasty, frozen variety. I didn't get to taste fresh ones til I was older and liked them immediately..

I second the idea that your daughter may like asparagus more as she ages.
My palate changed drastically during my teen years. Certain foods made me totally nauseous as a child [cilantro and lox being two of them] but are now necessary staples.

Give me cilantro or give me death!

I've liked most veggies growing up - other than brussel sprouts, eww.

Also, this is so obvious, but steamed broccoli with cheese sauce (actual cheese sauce, not cheez whiz) is the BEST THING EVER.

I do remember making some odd Like / Dislike decisions about fruit when I was around 4-5. The first time I tried cantaloupe, I was unsure - do I like this, or not? My young brain wanted to categorize this as a strict Like or Dislike and had no room or patience for "well it's not my favorite melon but it's okay". After trying a bit more, I decided that next to the pure deliciousness of watermelon it just wasn't up to par, and mentally filed it under Dislike. I actually avoided eating cantaloupe for years after that due to what amounted to an administrative misfiling.

I have no idea how much this anecdote generalizes to all kids, but who knows - maybe veggies are just something she doesn't put in her Top 10 list right now and later on she'll realize that they taste great even if she wouldn't pick them over lobster or a sampling of chocolates.

Actually, I had an early aversion to red meat, but I, like many children, feared many, many vegetables. I blame this on the 70s-era tendency to either overcook everything or serve it completely raw. Either one could inspire morbid fear in even the most hardcore vegetable lover. Also, I partially blame the 70s era style of parenting that said not to force any foods on your children that they rejected.

For about 4-5 years I ate few vegetables other than corn, potatoes, onions, and well-disguised broccoli (80s style quiche, cheese sauce), along with the occasional thousand-island drenched iceberg lettuce. Ah, and artichokes. I could be convinced to eat steamed artichokes, but probably because we could drench it in lemon butter.

However, starting in my teenage years I started to realize that not all vegetables were terrible, and cafeteria meat in the Midwest generally is, so by 19, I was a full-blown vegetarian. Now I'll eat anything, including brussels sprouts, as long as they're prepared decently. And most restaurants have learned how, and even some home cooks have figured it out.

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