Raised on Kale: Healthy Eaters 101

Feeding kids can be a challenge I know, but it’s all in the mindset. Instead of thinking of cooking ‘for’ the kids, try cooking with the kids. With picky eaters and fierce aversions to veggies, it can be a challenge, I know. My now 9-year old virtually ate nothing when she was a toddler. Now she eats anything—almost. Change the way you think about cooking and you will already instill healthier habits in both you and yours.


When kids see what we eat, they naturally want to try it. Start with this now. I have seen so many moms stressing making two, three dinners a night. STOP. We are not short order cooks. The kids eat what we eat. END OF STORY. I know this may seem Draconian, but I promise they won’t starve.  If there are no other alternatives offered they will eventually eat. That being said,  super hot, spicy and overly powerful flavours aren’t the best ways to win over fresh palettes.


I can’t believe how many times I say this. I feel like I’m on repeat. So here goes: Let them stir, wash, strain, dump, crack, pour, measure, juice, squeeze, etc. Yes, two-year olds can play in the kitchen. Clearly age appropriate jobs work best.  When kids get to help prepare, they’re more likely to not only try different foods but also eat their creations. It’s all about control. Let them think they are in control and they will eat.

Allow them to put together their meals as they want (within reason). Have a salad or a bowl of whole grains for the base and then let the kids add what they want to it—different veggies that are pre-cut or steamed, different dipping sauces, warmed beans, etc. You will be shocked at the creations they come up with and EAT. My pickiest went from plain pasta girl to quinoa-and-avocado freak.

Bring them to the grocery store and farmer’s markets. Skip the center aisles and head straight to produce. Let them pick something new you can cut up and try together at home. This also allows them to follow food from the market to table, and get them way more interested in the finished product.


Kids respond well to extra effort. Kids will eat Kale. Have you tried chopping it up in tiny pieces and putting it out on the table as kale fairy dust? (Yes I have three girls) My 3-year old sprinkles it on everything. I have clients in utter shock thanking me that their kids are asking for kale dust.

Try layering fruits in a glass to make rainbows; cut up veggies in a smiley face; my girls are eating plain leafs of spinach and kale dipped in their favourite sauce. Freeze a Gogo Juice in a popsicle mold. Taking just a few seconds to arrange the food could make all the difference.


If junk foods aren’t available in the home, then they won’t be consumed and won’t be asked for. Again another END OF STORY. My response to ‘I’m hungry’ is to offer them whole food snacks instead of packaged foods loaded in refined sugar or far too much sodium that will have them flying, thirsty, cranky and irritable. No one needs that! You may think it is far easier to just buy the snacks. These home-made snacks are fast, easy and packed with nutrients. It’s worth the extra 10 minutes, I swear. Try:


This goes without saying, but I thought I would remind you to never, ever leave home unarmed. Pack one or two of the snacks above so you can always avoid a meltdown, have a distraction and never have to rely on store bought items that are loaded in sugar, salts and unhealthy fats.


If your kids are already pre-teens or even preschoolers, their habits may be challenging to break. But if you start now, consistency and effort will pay off. After a couple weeks you will be loving your new healthier habits. If you have younger children or plan on having more, start as early as possible with them so eating things like kale or oat groats will never seem “weird.”


I do this all the time. I give everything the Nourished Makeover. If kids want pasta. Make it whole grain and top it with sauce made from fresh tomatoes or a pesto. Do they feel like having a smoothie on a hot day? Throw some greens in it. They want candy? Make a healthy sweet. (Maybe not exactly the same, but it works after they realize they aren’t getting candy.) Make their favourite dishes, but Nourished Up—have you tried my Mac and Cheese? You don’t have to do the whole transition at once, but small changes can give you big results: more open-minded kids at meal times.


It’s crazy what society deems as “kid-friendly” try more like kid-deadly. Hot dogs, hamburgers, French fries, nuggets, fruit snacks—all loaded with sugar, artificial colours and flavours, preservatives, and all types of nasty things that affect their physical health and behaviour. Kids don’t need “special” foods. They need time to adjust to what you’re eating, and that may take a little coaxing and a few tricks along the way. The transition to a new way of eating isn’t always easy for anyone, but it’s so worth it. Not only are they healthier right now, but you are instilling healthy forever. And yes, they will thank you later, in their own time. My 9-year old already has.