How to get toddlers to eat up their greens

Getting little ones to eat their greens has always been a battlefield in my kitchen. And I know I’m not alone here, there’s a reason parenting forums are full of desperate pleas for tips on sneaking spinach into everything from muffins to smoothies. When Cyrus was younger, I thought I’d have to bribe him with chocolate or ice cream just to get a bite of broccoli down.

We’re lucky in our house that Little C has a genuine love for vegetables. He can demolish a plate of greens with the same enthusiasm most kids have for chocolate. Lately, he’s even taken the lead in our weekly shop, asking for pineapple, pomegranates, watermelon. Either way, it makes cooking and meal prep feel like less of a battle and more like a collaboration.

Why dinner matters

A recent study from the University of Eastern Finland offers some insight. Researchers observed children aged three to five and concluded that dinner isn’t just a routine, it’s the most important meal for teaching kids to eat vegetables.

“Teaching children to eat their greens is not something mothers should be doing alone. A positive example set by both parents is crucial, along with gentle encouragement.” – Kaisa Kahkonen, lead nutritionist

Persian flavours and family meals

Little C loves variety too – raw veggies like pickled cucumber (khiar shoor) and white cabbage (kalam sefid), green beans cooked just right, and, of course, Persian staples like lubia polo (green beans with rice) or ghormeh sabzi (herby stew). Introducing Persian flavours early has made a real difference. Cooking together – chopping, washing, stirring – is as much about teaching patience and mindfulness as it is about nutrition.

Making mealtime a shared experience

Family dinners are a time for storytelling as much as eating. We talk about our day, laugh at little mishaps, and occasionally debate if pineapple belongs on pizza (spoiler: it absolutely does). The shared experience creates a context where trying new foods feels natural rather than forced.

“The goal isn’t just a plate cleared of vegetables, it’s cultivating an appreciation for healthy food, shared moments, and family connection.”

One day, Little C might be my sous chef, confidently sprinkling saffron into the rice or stirring the herbs into ghormeh sabzi. For now, I savour the giggles, the mess, and the fact that my toddler genuinely enjoys his greens without complaint.