3 Healthy Ingredient Swaps for Picky Eaters

For many parents, it can be difficult to get their picky eaters to enjoy vegetables. Picky eaters can be stubborn — that’s why you have to find ways to sneak in veggies! Here are a few healthy ingredient swaps your picky eater will love:

Riced Cauliflower Instead of White Rice

White rice is heavy in carbs — and carbs break down to sugar. It’s no wonder so many picky eaters love white rice! Carbs are an essential part of a well-balanced diet, but you want to incorporate healthy carbs, like cauliflower. Riced cauliflower is a great substitute for white rice, as it is finely chopped to resemble the texture of traditional white rice. Your picky eater won’t even notice the difference! 

Hummus Instead of Mayonnaise

Can’t get your picky eater to eat anything other than sandwiches? Mayonnaise is a popular sandwich topping, but is high in fat. Hummus makes for a great, healthy sandwich spread, as it is high in plant-based protein and low on the glycemic index. Hummus adds great texture and flavor to any sandwich!

Chickpea Pasta Instead of Flour Pasta

We can’t fault picky eaters for loving pasta — who doesn’t? However, like white rice, flour pasta is high in carbs. Fortunately, there are several pasta alternatives that are just as soft and tasty, like chickpea pasta. Chickpea pasta tastes great, is high in protein and fiber, and contains half the carbs flour pasta does. It’s equally delicious and satisfying but more nutritious.

At The Kangaroo Forest, we understand the importance of a well-balanced diet. Our professionals create nutritious menus that support your child’s overall health and development. View our menus here!

Interested in learning more about our programs? The Kangaroo Forest offers both for ages 6 months to 12 years. Contact us today!


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