Chef Katie Workman offers easy tips for getting picky eaters to try new foods

Give Brussels sprouts a chance! Brussels sprouts are full of vitamins and minerals that are essential for growing kids. Try Katie’s Brussels Sprouts with Bacon and Mustard Vinaigrette to turn the often-snubbed green into a sought-after side. Brussels sprouts can be made up to 2 days ahead of time and reheated gently on the stove, in the oven, or in the microwave.Just add bacon! Bacon adds great flavor to just about anything. To cook bacon perfectly every time, bake it instead of frying. Lay out the strips on a cooling rack placed in a rimmed baking sheet, and bake it in a preheated 400°F oven for 20 minutes until it is nice and crisp.Get out the zester! Citrus zest is a simple way to enhance flavors and add a touch of sweetness without added sugar. If a recipe calls for lemon, try lime instead for a different citrus twist! Orange zest can even be used for flavor too. Be sure to wash the skin thoroughly before zesting citrus.View the list »
Katie Workman shares tips for creatively dressing up food.

Family newsletter

It’s no secret that kids can sometimes be picky eaters and no wonder that most kids in America don’t get the recommended daily servings of fruits and vegetables. With busy parents, tight budgets and picky eaters, it can be a challenge to get those fruits and veggies in each day. As accomplished chef and food author Katie Workman points out, sometimes just a little creativity is what’s needed to get kids to try new things.

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Katie created the ever-popular website Cookstr, which aims to create a central database of the world’s greatest recipes for all to enjoy. She also created “The Mom 100 Cookbook”, featuring easy, adaptable and delicious homemade recipes. She knows that homemade not only tastes better, but is better for you.

As a busy mom of two, Katie Workman also knows the importance of preparing good, wholesome dishes with lots of flavor. She shares with the Family Examiner some tips for creatively dressing up veggies for picky eaters.

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  • Get out the zester! Citrus zest is a simple way to enhance flavors and add a touch of sweetness without added sugar. If a recipe calls for lemon, try lime instead for a different citrus twist! Orange zest can even be used for flavor too. Be sure to wash the skin thoroughly before zesting citrus.
  • Just add bacon! Bacon adds great flavor to just about anything. To cook bacon perfectly every time, bake it instead of frying. Lay out the strips on a cooling rack placed in a rimmed baking sheet, and bake it in a preheated 400°F oven for 20 minutes until it is nice and crisp.
  • Give Brussels sprouts a chance! Brussels sprouts are full of vitamins and minerals that are essential for growing kids. Try Katie’s Brussels Sprouts with Bacon and Mustard Vinaigrette to turn the often-snubbed green into a sought-after side. Brussels sprouts can be made up to 2 days ahead of time and reheated gently on the stove, in the oven, or in the microwave.
  • Discover sweet potatoes! Sweet potatoes are packed with nutrients. Try Katie’s Sweet Potato Pie for a comforting, flavorful and deceptively nutritious dish. Sweet potatoes can spoil quickly, so store them in a dry place to keep them fresh, such as the cellar, pantry or even garage. They will lose their taste in the refrigerator.
  • Let the kids join the fun! Whether it’s mashing, stirring or shredding, kids are more likely to eat foods they are involved in making. Find age-appropriate tasks they can do. Even a two-year-old can help set the table and pour ingredients into a bowl. Other tasks could include placing items from the refrigerator up on the counter and putting dirty dishes in the sink. Even if it’s not directly related to preparing the food, just let them get involved in the entire processes of the kitchen.
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, Family Examiner

Jennifer Cruz is a writer, reader, researcher, wife and mother. She writes about topics which are important to her and she encourages her readers to constantly ask questions and educate themselves. She can be reached at jenniferlcruz@hotmail.com.

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