Helping Kids Warm Up to Tricky Foods

• Why did the broccoli win first prize at the science fair? It had the best S.T.E.M. project!
• What’s a root vegetable’s favorite type of music? Anything with a good beet!

 Ever offered a food again and again to your child… and still got a hard “no”? You’re not alone. 

Studies show kids may need anywhere from 8 to 15 low-pressure exposures before they’re ready to accept a new food. But take note – that doesn’t mean 15 bites. “Exposure” includes everything from handling it in the grocery store, to helping cook it, to watching you eat it!

So what if your child isn’t a fan right away? That’s not anyone’s failure – it’s totally normal. And we’ve got explanations and tips.

Why Some Veggies Are Harder to Like

Some veggies are just a harder sell. Broccoli, spinach, and cauliflower naturally contain bitter compounds — and kids – especially younger ones – are more sensitive to those flavors. 

That’s partly because kids are born with more taste buds and a stronger dislike for bitterness. It’s an evolutionary safety feature to steer them away from potentially harmful plants. 

But taste preferences change over time. As kids grow, their sensitivity to bitterness fades.  

Taste Buds are Trainable!

Just like learning to ride a bike or tie their shoes, developing new tastes takes practice and time. Kids don’t have to taste a food to learn about it — every interaction builds trust. A trip to the farmers’ market. Shucking corn while chatting with you. Using a potato-stamp for an art project. It all adds up and these low-stakes, positive experiences 

contribute to kids’ comfort and curiosity around food.

Recipes That Make Tricky Veggies More Approachable

These flavorful, kid-approved recipes are designed to help kids explore tricky veggies in fun, familiar ways:

Green Greek Yogurt Shakes

Sweet, creamy, and brightly green from a little spinach — without the “leafy” taste!

Let your child press the blender button or add the frozen bananas!

Asian Firecracker Cauliflower Bites with Sweet + Spicy Firecracker Sauce

Crispy cauliflower tossed in a sweet + mildly spicy Firecracker sauce. 

Kids can toss the cauliflower in the sauce or sprinkle sesame seeds (if using) on top.

Mighty Mongolian Fried Rice

Colorful veggies and bold, takeout-style flavors in a kid-friendly format.

Let kids pick their favorite veggies to mix in.

Tasty Toasted Portobello Reuben Sammies

This riff on the classic sandwich is layered with rich, earthy flavor.

Kids will love the ooey, gooey, melty cheese!

The One-Month “Try It” Challenge

Pick one recipe a week and let your child engage however they’re comfortable.

Every interaction counts: smelling a new veggie, helping stir, tasting the tiniest nibble. 

Not every veggie will be a hit right away — and that’s okay.

There’s not a magic trick and it doesn’t happen overnight. But there is a path forward — and you’re already on it. 

And if you're ready for some extra support (and fun), we’d love to cook with your kid!​​​​​​​

Coming Next in the Series:

Part 3: “Helping “Picky Eaters” Enjoy Mealtime”

What makes a meal feel fun instead of frustrating? In the final post of our “Choosy Eating” series, we’ll explore how routines, environment, and positive vibes can help kids feel more confident and curious at the table.​​​​​​​

 

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Sources + Further Reading

This post is grounded in solid research on child development, sensory learning, and how kids build comfort with new foods:

Wardle, J., Herrera, M. L., Cooke, L., & Gibson, E. L. (2003).
Modifying children’s food preferences: The effects of exposure and reward on acceptance of an unfamiliar vegetable.
European Journal of Clinical Nutrition, 57(2), 341–348.
→ Repeated, neutral exposure (without pressure!) significantly increases acceptance of new vegetables.
https://doi.org/10.1038/sj.ejcn.1601538

Birch, L. L., McPhee, L., Shoba, B. C., Pirok, E., & Steinberg, L. (1987).
What kind of exposure reduces children’s food neophobia? Appetite, 9(3), 171–178.
→ Children need multiple exposures to a new food — often 10–15 — before they feel ready to try or accept it.
https://doi.org/10.1016/S0195-6663(87)80010-2

Pliner, P., & Loewen, E. R. (1997).
Temperament and food neophobia in children. Appetite, 28(3), 239–254.
→ Some kids are more cautious by nature; gentle, consistent exposure helps reduce food-related anxiety over time.
https://doi.org/10.1006/appe.1996.0072

Mennella, J. A., Pepino, M. Y., & Reed, D. R. (2005).
Effects of age and taste sensitivity on the consumption of bitter foods. Chemical Senses, 30(suppl_1), i216–i217.
→ Young children have more taste buds and a stronger aversion to bitterness — especially in vegetables like broccoli and cauliflower.
https://doi.org/10.1093/chemse/bjh187

Dovey, T. M., Staples, P. A., Gibson, E. L., & Halford, J. C. G. (2008).
Food neophobia and ‘picky/fussy’ eating in children: A review. Appetite, 50(2-3), 181–193.
→ Exposure through food play, shopping, and prep activities improves acceptance — even without eating.
https://doi.org/10.1016/j.appet.2007.09.009​​​​​​​