Here’s the deal: we all know the kid (or partner) who refuses to eat their veggies and positively wilts at the idea of eating a salad for dinner! They say it takes kids 11 exposures to new foods before they will eat it without putting up a fuss but I think it’s longer for adults who have grown up unaccustomed to the taste of bitter greens or the crunch of a fresh carrot or celery stick. If you are looking to “up” your family’s clean-eating game, read on for my tricks and tips on how to get them eating clean and loving it!
Healthy baking
You may be thinking you’ll just switch out some almond flour for wheat flour and coconut sugar for refined sugar and call it a day, right? Unfortunately, swapping ingredients in your favorite recipes can lead to a kitchen disaster or two (not that I’d know from personal experience…😁) AND it will likely not fool anyone. Finding new recipes that are gluten-, dairy-, and refined sugar-free to try out can be delicious and exciting! You can tell the fam that you’re just trying some new things out and, if they don’t taste the way your normal recipes do, it’s because it’s an adventure! Personally, I’m a big fan of eating amazing treats so I spend a lot of time perusing Pinterest and Instagram for new ideas and inspiration. Find someone whose recipes you like and check out their site/posts to get more ideas and tips. Once you get the hang of the ingredients and methods used to make clean-eating foods, it will become easier to make healthy versions of your family’s favorites. Some of my family’s breakfast favorites are:
Some other ideas:
- Paleo or Keto Brownies
- Clean-eating blueberry muffins,
- Gluten-Free, Paleo, or Vegan pancakes
Pick your favorites and have fun with it!
Keep ‘em handy
Keeping healthy foods on hand will increase the likelihood that they will be eaten. Having a bowl full of fresh, seasonal fruits in the kitchen makes them more accessible and easier to access than heating up some frozen chicken fingers. Same goes for vegetables. My mother always kept some carrot and celery sticks in a glass of water in the fridge for us to snack on in the afternoons. And believe me – it worked! Kids (and some adults) often just want something quick so having healthy choices on hand makes for an obvious “go to.” Other quick snacking options:
- Energy Balls
- Nut butter with apple slices (cut them in the morning and bag ‘em for after-school snacks)
- Clean-eating scones, muffins, and “cookies”
- Paleo granola (alone or with plain, unsweetened dairy-free yogurt)
Pantry Clean-Out and Restocking
Yes, I’m telling you what you already know: if you want to eat “clean,” you gotta purge the un-clean. Much as having healthy options on hand will provide the opportunity to make healthy choices, having un-healthy options on hand does the same. Taking out all the chips, candies, sugary protein/granola bars, twinkies, sugary cereals and the like will make it impossible for your family to eat them – because they won’t be there! When you head to the grocery store, make a list of the family favorites and find clean versions of them (they do exist). Be sure to read labels as the packaging and marketing can be deceiving. If you can’t pronounce the ingredients and/or it isn’t something you could cook or bake with at home, don’t buy it. The fewer ingredients, the better (how many ingredients in a peach?). Be wary of any oils that aren’t in pure form (i.e. stick with olive oil, avocado oil, coconut oil, etc.) and watch the “sugar” content, even of items sweetened with natural sugars. If it’s too sweet, it’s too sweet – regardless of what kind of sweetener is used! Try to stick to the outside isles, where the food is less processed, and buy local, organic, and in-season, where possible. Don’t worry about buying too much in-season fruit – you can always freeze it and save it for a rainy day!
Stealth Subs
Oooh, this is one of my faves!! I may be a wee bit evil but it just tickles me pink to trick someone who is anti-clean eating into having (and loving) something healthy – and being none the wiser! There are SOOO many options these days for gluten-free pastas (cauliflower, lentil, rice, pea, even squid and cricket pasta!), hamburger buns, tortillas, pizza crusts, crackers, granola, etc. It is mind-boggling how many there are to choose from! If you don’t see what you want at your local grocery store, there are plenty of online options, too. One word of caution if you are using GF pasta: don’t salt the water! Although salty water is great for wheat-based pastas, it will turn a gluten-free one in to mush. You’re welcome.
Family dinners
I know this may sound out of place in a clean-eating article but I’m gonna give it to you straight: sitting down to have a family dinner actually results in healthier eating habits – for reals! There have been scientific studies that show eating dinner as a family has LOADS of benefits: better family relationships, better grades, introduces kids to new foods, fewer calories/smaller portions than eating out, reduces chances of obesity in children, relieves stress, saves money, happier kids…and the list goes on! Isn’t that worth a little family time at the dinner table? Turn off the electronics and have some family bonding time. Monopoly, anyone?
Don’t give up
Did I mention that it takes a kid eating a new food 11 times before they will accept it into their food repertoire? There are a few ways to make it more fun for kids to try new foods:
- Have them accompany you to the grocery store or farmers’ market and ask them to pick out something they’d like to try
- Include them in meal prep. If they have helped prepare the meal, they are more likely to eat it
- Serve veggies with dips like hummus, healthy ranch, peanut sauce, etc.
- Make cute “faces” or kebabs out of cut up fruits and veggies – an interesting presentation makes them much more likely to try it
- Set a good example. If you’re eating it and making it look tempting, they are less likely to shun it
- When all else fails, hide the veggies! Shredding carrots or zucchini into baked goods, finely dicing veggies into sauces, and blending them into shakes are all great ways of getting those vitamins and minerals without anyone knowing…
In short, it can be done! Once your family gets used to your new way of eating, it will become their new normal. No, my kids didn’t pop out of the womb asking for kale but now we have it at least once per week and there are no complaints – one of them even requests it! With a little forethought and creativity, you can help your family love “clean” foods and give them the gift of a more healthy life. Happy eating!
In Good Clean Taste,
Claudine