Fruits and vegetables for children: recommendations per day

Prefer “homemade” purees

Puree is a good way to eat vegetables that are often not appreciated by the little ones. Broccoli, pumpkin, celeriac… will be accepted with greater ease in this form, especially if you associate them with the potato. “Homemade”, the mash has the advantage of being simple to make, inexpensive, rich in nutrients and very digestible. You can vary the combinations of vegetables according to the seasons, but also the textures by adding other ingredients. With butter, cream or milk, the mash turns into mousseline. By combining it with egg white or whipped cream, you get a mousse. And for a soufflé, simply put your mash in the oven for a few minutes, then add egg yolks followed by whipped whites and put everything back in the oven in a soufflé mold.

Cook vegetables in gratins and fruit in pies

Cauliflower with ham, aubergines with parmesan, leeks with salmon, zucchini with goat cheese, broccoli with bacon… The gratins allow many variations. Do not hesitate to include vegetables that children appreciate moderately. Thanks to their golden and crispy surface, the gratins are sure to make them want to taste them. To obtain the famous little crust, mix grated Gruyère cheese, a little cream and milk over low heat. Then cover your gratin with the fondue obtained, before putting it in the oven. Children like things that bite into their teeth. The pies will also be an excellent ally, whether they are salty or sweet. Not to mention the crumbles with sandy dough, very easy to make.

Incorporate fruits and vegetables into your salads

In summer, even children prefer to eat light and fresh. Salads are ideal for getting them to adopt seasonal fruits and vegetables, especially if you present them in a fun and varied way: melon balls, crudités sticks, cherry tomatoes, crunchy lettuce hearts, sliced ​​vegetables on skewers … Served with of house dressing, raw vegetables are much more appealing than cooked. You can even offer them salad meals from time to time by placing several bowls of different raw vegetables on the table. Children can then compose their own salad by choosing the vegetables they want, then add the sauce.

Find our advice, so that your children are full of fruits and vegetables!

Mix vegetables in soups and fruits in smoothies

Easy to prepare in large quantities, balanced, the soup is the basis of a meal suitable for the whole family. Babies can drink it very liquid from a bottle, while children will appreciate it thicker and topped with grated cheese, crème fraîche, croutons or noodles. The consistency of a velouté is easily adjustable, by adding or removing liquid just before mixing. And the original recipes make it possible to awaken children’s tastes to a variety of vegetables: squash, pumpkin, celery, leek, zucchini, chickpeas, carrots, peppers… On the fruit side, smoothies are very trendy. Made from fresh fruit and fruit juice, mixed with crushed ice or milk, they have a consistency close to that of milkshake and will make the little ones consume all kinds of fruit with pleasure.

Present fruits and vegetables with a side

Vegetables mixed with starchy foods (spaghetti bolognese, etc.), or rolled up in ham, are more easily accepted by children. You will also be amazed at how quickly they gobble up all kinds of fruit, whether you offer them as a chocolate fondue or topped with honey. For the most reluctant, the best way is still to cheat. For example, you can incorporate cauliflower puree into a Parmentier mince or camouflage eggplants, spinach and salsify in pies, quiches, clafoutis … The fajitas (filled corn or wheat tortillas) will also allow you to make them eat without difficulty peppers, onions and tomatoes.

Incorporate fruits and vegetables into themed meals

Children love anything that is playful. A tip that can be used when preparing menus. You can thus offer them to make themed meals around a color or a letter. An all-orange meal will consist, for example, of melon as a starter, salmon and carrot puree for the main course, gouda and tangerines for dessert. The “letter C” can be the occasion to eat celery remoulade as a starter, chili con carne or a salty clafoutis as a main course, cheddar cheese, cherries or compote for dessert. It’s up to you to take the opportunity to introduce as many fruits and vegetables as possible. Do not hesitate to involve them. They will not be surprised afterwards at mealtime and will more willingly eat what they have chosen to include in the menu.