Rid Your Kid of the Picky Eater Blues

You remember the airplane tactic--the fork or spoon swirling in the air, mom or dad clenching it with the hope of landing it between your stubborn little lips. Sometimes you opened your mouth. Other times, the food went flying.

Whether you're a parent, aunt, uncle or friend of a child, you're probably aware that kids of all ages are toughest to please when it comes to getting them to eat the right foods; let alone get them to eat.

But fear not, foodie parents. The following are kid-friendly dinner ideas you can try at the next family meal. You can even save the leftovers for late-night grown-up cocktail parties.

Go Colorful and Fruity
To get kids to eat their greens, set up a table top salad bar. Fill fun-shaped ice cube trays (or anything with little compartments) with colorful diced veggies such as bell peppers, broccoli, yellow and green zucchini and shredded carrots. Offer other healthy mix-ins such as chickpeas, kidney beans, and even fruit--blueberries, strawberries and mandarin oranges. Encourage creativity. If they sprinkle in their own goodies, they'll be more likely to devour them.

Berry vinaigrettes are a famous crowd pleaser; the little ones will love them just as much as you. Blend fresh strawberries or raspberries with balsamic, apple cider or champagne vinegar, a few tablespoons of orange juice, a few tablespoons of olive oil (depending on how much you desire), and salt and pepper to taste. Kids will enjoy this combination. It's red, sweet, and tangy. Let them either dip their veggies in the dressing or pour it over the top. Delicious when drizzled over diced grilled chicken, turkey, or tofu--whichever you prefer. Sprinkle in a few pumpkin seeds for an extra crunch.

Make it Mini
We all know that kids love bite-sized foods because they're easy to grab and pop in their itty bitty mouths. Here's an idea: use mini-muffin tins to make bite-sized frittatas. These are a great source of protein, and are easy for little hands to grasp. They also make a healthy party hors d'oeuvre for the grown-ups. Just mix 1 500g carton of liquid eggs or egg whites (equivalent to 16 eggs) with chopped veggies of your choice, as well as grated gruyere and parmesan cheese, salt, pepper and fresh parsley. Sneak in a few roasted flax seeds, too. That's our little secret.

Spray the mini muffin tins with non-stick cooking spray, pour in the egg-veggie-cheese mixture and bake at 350 degrees for about 20 minutes or until eggs don't run when you shake the baking vessel.

Toss the Fish sticks, Kids Have Taste Buds, Too
If you serve up freezer-burned, fun-shaped fish sticks or try to sneak seafood in a mushy casserole you invented on the spur of the moment, there's a good chance your savvy kids won't take the bait. To get them to enjoy the benefits of brain food, try a mild white fish such as tilapia. Not only is it one of the least fishy-tasting filets, but it is one of the least expensive on the market. Most tilapia come fresh-frozen and individually vacuum-sealed. They take only a few minutes to cook and will nearly melt in your mouth. Serving idea: sautee in a pat of butter with lemon juice and olive oil on a skillet for 3-5 minutes per side, or until fork-tender on the inside.

Show Your Sweeter Side
Instead of the regular russet potatoes, try mashing up some sweet potatoes with cinnamon and a few pats of butter. A drop of pure maple syrup makes this dish a wish come true, especially around fall or wintertime. Sweet, comforting, and totally healthy.

Explore the Pastabilities
Don't be offended if your little one doesn't applaud the penne alla vodka that took you hours to perfect. A few handfuls of plain pasta and the final question? Sauce ? or Butter and grated cheese? Save the misery for another battle. A wholesome family-approved recipe is tri-color shells, elbows, rotini or farfalle (bowtie or "butterfly"-shaped pasta) with olive oil, mixed vegetables and grated cheese of your choice. If the kids do opt for sauce, you can always puree veggies like spinach, broccoli and carrots into your marinara for a power-packed dish. These are great for lunch the next day, too. Serve in mini containers with some fruit for dessert. Whatever you do, skip the embarrassing note with the x's and o's.

They'll know you love them just by the lip-smacking food you've served.

— Written by Danielle Travali

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