1. Incorporate familiar flavors
Introduce a dish by including an ingredient your child enjoys. Vegan father Danny Payne discovered that his daughter Clara loves hazelnut butter. As a result, he started incorporating it into various dishes, such as sweet potatoes and lentils. “We have to remind ourselves to keep it from becoming a go-to addition in everything we make,” he humorously notes.
2. Experiment with textures
If your child isn’t a fan of tofu, consider alternative options like tempeh, which provides a chewier bite, or Textured Vegetable Protein (TVP), which mimics ground meat’s texture in dishes like chili or tacos. For instance, Clara particularly enjoyed pearl barley, which, despite being neutral in flavor, offers a soft texture and is rich in essential vitamins and minerals.
3. Persistence is key
Just as it often takes numerous attempts to introduce a new food to an infant, older children and even adults may need multiple exposures to accept alternatives like jackfruit or mushrooms in place of traditional meats in their meals. “There may be an adjustment phase, but patience is essential,” suggests vegan mother Lacey Dumler. “Kids observe and mimic their parents, so if you want them to embrace vegetables, you must show your own enthusiasm for them at the table.”
4. Make snacks meaningful
Keep fruits, veggies, hummus, and nut butters accessible for snacking, but refrain from offering snacks a few hours before meals. “Kids are significantly more likely to enjoy the wholesome plant-based meals you’ve prepared if they are actually hungry,” observes Dumler.
5. Avoid preconceived notions about preferences
Vegan father Richard Hachem’s daughter has a penchant for vinegary and salty treats like pickles and olives. “One of her top meals is bok choy sautéed with ginger, tamari, chili flakes, and a hint of maple syrup,” he shares. “We find ourselves reducing the spice levels, but she’s already developed a taste for some spicy dishes.”
6. Serve a single meal for the family
Dumler’s five-year-old son enjoys the same soups, burritos, pasta, and curries that she and her partner, Philippe, eat. Although he may not favor certain vegetables on their own—like kale in a salad—he will happily consume them when added to soups or smoothies. Other dependable favorites include steamed broccoli with a sprinkle of nutritional yeast and salt, blanched green beans topped with sesame seeds, and roasted cauliflower.
