<img src="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Child-eating-broccoli-ba8cb0a.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Child-eating-broccoli-ba8cb0a.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Child-eating-broccoli-ba8cb0a.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-831697 alignnone size-landscape_thumbnail" alt="Child eating broccoli" title="Best vegetables for kids" /> <p>Eating well is essential for children of all ages and introducing a healthy and varied diet early on is key. Vegetables play an important role, but what should you start with and is one vegetable better than another? Our expert recommends incorporating the following veggies for the balance of nutrients and unique qualities they provide.</p>
<h2>1. Avocado</h2>
<h2><a href="/recipes/mexican-penne-avocado" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp"><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?quality=90&resize=355%2C178" type="image/jpeg"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?quality=90&resize=405%2C203" type="image/jpeg"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?quality=90&resize=554%2C277" type="image/jpeg"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?quality=90&resize=620%2C310" type="image/jpeg"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?quality=90&resize=408%2C204" type="image/jpeg"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?quality=90&resize=556%2C278" type="image/jpeg"><img class="wp-image-454332 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/mexican-penne-with-avocado-700-350-10fce45.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Tomato penne with avocado on a white plate" title="Best vegetables for kids"></source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture></div></a></h2>
<p>The creamy, soft texture makes the avocado a brilliant choice for children. Although strictly speaking a fruit rather than a vegetable, avocados contain very little sugar but are rich in healthy fats, the main one being the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/" target="_blank" rel="noopener">mono-unsaturated variety</a>.</p>
<h3>What are avocados good for?</h3>
<p>Avocados are a useful source of folate which is needed to make red and white cells in bone marrow and plays an important role in stimulating the production of digestive enzymes that convert food to energy. Importantly, folate is needed to support <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573592/" target="_blank" rel="noopener">rapid periods of growth</a> during pregnancy, infancy and adolescence. Avocados are rich in fat-soluble nutrients including carotenes, such as <a href="https://pubmed.ncbi.nlm.nih.gov/31321376/" target="_blank" rel="noopener">lutein</a> and zeaxanthin, which are important for both eye and brain development and function.</p>
<p>The fat in avocado is held in a unique water-fat matrix which gives the fruit a clever advantage because it means we can absorb its fat-soluble nutrients, such as carotenes <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/" target="_blank" rel="noopener">two to five times more efficiently</a>. This also works for the foods we’re eating our avocado with. Children need these fat-soluble nutrients for the health or their skin, eyes, brain, immunity and so much more.</p>
<h3>How to eat avocado</h3>
<p>Being rich in fibre with a high water content, avocados are filling, so offer small amounts to very young children. Avocados work particularly well as a dip or used instead of a spread on crackers or toast. They blend well so can be easily blitzed to add creaminess to a smoothie.</p>
<h3>Healthy kid-friendly avocado recipes</h3>
<ul><li><a href="/recipes/banana-avocado-puree" target="_blank" rel="noopener">Banana & avocado purée</a></li>
<li><a href="/recipes/mexican-penne-avocado" target="_blank" rel="noopener">Mexican penne with avocado</a></li>
<li><a href="/recipes/avocado-strawberry-smoothie" target="_blank" rel="noopener">Avocado & strawberry smoothie</a></li>
<li><a href="/recipes/chicken-carrot-avocado-rolls" target="_blank" rel="noopener">Chicken, carrot & avocado rolls</a></li>
<li><a href="/recipes/turkey-coriander-burgers-guacamole" target="_blank" rel="noopener">Turkey burgers with guacamole</a></li>
</ul><h2>2. Sweet potato</h2>
<p><a href="/recipes/lentil-sweet-potato-puree" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp"><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?quality=90&resize=355%2C178" type="image/jpeg"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?quality=90&resize=405%2C203" type="image/jpeg"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?quality=90&resize=554%2C277" type="image/jpeg"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?quality=90&resize=620%2C310" type="image/jpeg"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?quality=90&resize=408%2C204" type="image/jpeg"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?quality=90&resize=556%2C278" type="image/jpeg"><img class="wp-image-438507 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/lentil-and-sweet-potato-puree-bc68bf4.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Weaning recipe: Lentil & sweet potato purée" title="Best vegetables for kids"></source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture></div></a></p>
<p>Not only are these a vibrant colour loved by kids, sweet potatoes are a powerhouse of nutrients being rich in vitamin C, the carotenoid beta-carotene and are a useful source of copper. With a naturally sweet flavour, sweet potatoes make a popular choice for weaning.</p>
<h3>What are sweet potatoes good for?</h3>
<p>Being a good source of vitamin C, sweet potatoes may help maintain healthy skin, support <a href="https://pubmed.ncbi.nlm.nih.gov/20515554/#:~:text=Overall%2C%20there%20is%20increasing%20evidence,can%20impair%20their%20immune%20defences" target="_blank" rel="noopener">immune function</a> and help your child to <a href="https://www.ncbi.nlm.nih.gov/pubmed/8108031?dopt=Abstract" target="_blank" rel="noopener">absorb iron</a> more efficiently. The mineral <a href="https://www.ncbi.nlm.nih.gov/pubmed/28362575" target="_blank" rel="noopener">copper</a> also plays a role in iron absorption, wound healing and supporting the immune system. Being rich in beta-carotene, sweet potatoes may support eye development and growth.</p>
<h3>How to eat sweet potato</h3>
<p>For babies from six months, boil or steam until soft and then blend or purée; alternatively bake the sweet potato as thin fries to make tasty finger food for toddlers, while roasting or baking in their skins make for easy and tasty options for older kids.</p>
<h3>Healthy sweet potato recipes</h3>
<ul><li><a href="/recipes/weaning-recipe-sweet-potato-puree" target="_blank" rel="noopener">Sweet potato purée</a></li>
<li><a href="/recipes/baked-sweet-potatoes-beans" target="_blank" rel="noopener">Baked sweet potato & beans</a></li>
<li><a href="/recipes/sweet-potato-lentil-soup" target="_blank" rel="noopener">Sweet potato & lentil soup</a></li>
<li><a href="/recipes/sweet-potato-falafels-coleslaw" target="_blank" rel="noopener">Sweet potato falafels with coleslaw</a></li>
<li><a href="/recipes/toddler-recipe-salmon-sweet-potato-muffins" target="_blank" rel="noopener">Salmon & sweet potato muffins</a></li>
</ul><h2>3. Cherry tomatoes</h2>
<p><a href="/recipes/spaghetti-cherry-tomato-black-olive-sauce"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp"><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?quality=90&resize=355%2C178" type="image/jpeg"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?quality=90&resize=405%2C203" type="image/jpeg"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?quality=90&resize=554%2C277" type="image/jpeg"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?quality=90&resize=620%2C310" type="image/jpeg"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?quality=90&resize=408%2C204" type="image/jpeg"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?quality=90&resize=556%2C278" type="image/jpeg"><img class="wp-image-831682 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Spaghetti-with-cherry-tomato-black-olive-sauce–961a40a.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Spaghetti with cherry tomato & black olive sauce" title="Best vegetables for kids"></source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture></div></a></p>
<p>Tomatoes are generally eaten and prepared like a vegetable, although they are really fruit. They are a great source of vitamin C, potassium and folate and provide protective carotenoids, such as <a href="https://pubmed.ncbi.nlm.nih.gov/11022591/" target="_blank" rel="noopener">lycopene</a>.</p>
<h3>What are tomatoes good for?</h3>
<p>Sweet cherry tomatoes make a useful source of dietary fibre and may help your child achieve their daily fibre requirement. A useful source of vitamin C, tomatoes support immune health and may help fight sickness like colds and flu. The natural lycopene in tomatoes may help protect children from developing certain diseases as they get older.</p>
<h3>How to eat cherry tomatoes</h3>
<p>These finger-friendly fruits are a popular choice, simply rinse well and encourage your child to help themselves – they make a useful toddler snack and work well as part of a meal. When we cook tomatoes we actually make the lycopene they contain more available, so a simple <a href="https://pubmed.ncbi.nlm.nih.gov/15927929/#:~:text=There%20was%20no%20significant%20change,increases%20the%20absorption%20of%20lycopene" target="_blank" rel="noopener">tomato sauce</a> made with a little olive oil makes a fabulously healthy addition.</p>
<h3>Cherry tomato recipes</h3>
<ul><li><a href="/recipes/squished-tomato-pasta-sauce" target="_blank" rel="noopener">Squished tomato pasta sauce</a></li>
<li><a href="/recipes/cherry-tomato-kale-ricotta-pesto-pasta" target="_blank" rel="noopener">Cherry tomato, kale, ricotta & pesto pasta</a></li>
<li><a href="/recipes/spaghetti-cherry-tomato-black-olive-sauce" target="_blank" rel="noopener">Spaghetti with cherry tomato & black olive sauce</a></li>
<li><a href="/recipes/ricotta-tomato-spinach-frittata" target="_blank" rel="noopener">Ricotta, tomato & spinach frittata</a></li>
</ul><h2>4. Baby carrots</h2>
<p><a href="/recipes/baby-pasta-sauce" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp"><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?quality=90&resize=355%2C178" type="image/jpeg"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?quality=90&resize=405%2C203" type="image/jpeg"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?quality=90&resize=554%2C277" type="image/jpeg"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?quality=90&resize=620%2C310" type="image/jpeg"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?quality=90&resize=408%2C204" type="image/jpeg"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?quality=90&resize=556%2C278" type="image/jpeg"><img class="wp-image-831689 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Veggie-Packed-Pasta-Sauce-6c6382e.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Weaning recipe: Easy baby pasta sauce – Veggie Packed Pasta Sauce" title="Best vegetables for kids"></source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture></div></a></p>
<p>Naturally sweet and high in fibre, carrots are a great source of beta-carotene. They also provide some vitamin B6, which is important for the growth and development of a baby’s body.</p>
<h3>What are carrots good for?</h3>
<p>Beta-carotene is an antioxidant that converts to vitamin A in the gut and is widely accepted to play a crucial role in protecting cells from the damage of day-to-day life. Vegetables rich in beta-carotene are <a href="https://www.ncbi.nlm.nih.gov/pubmed/10637381" target="_blank" rel="noopener">vital for vision</a> because vitamin A forms part of a protein that absorbs light in the eye. It also supports cell growth and plays an important role in allergic diseases, <a href="https://pubmed.ncbi.nlm.nih.gov/19728208/" target="_blank" rel="noopener">including asthma</a>.</p>
<h3>How to eat carrots</h3>
<p>In the early stages of <a href="https://www.nhs.uk/start-for-life/baby/weaning/">weaning</a>, carrot sticks are ideal for your baby to hold. Steam them until they are soft to the touch and offer when sufficiently cool to handle. Alternatively mash or purée. You can offer raw carrot sticks from the age of about 18-24 months; these make great dippers for scooping up hummus – but be aware that before this age raw carrot can be a choking hazard.</p>
<p>Serving carrots <a href="https://pubmed.ncbi.nlm.nih.gov/14673607/" target="_blank" rel="noopener">cooked and puréed</a> with a <a href="https://pubmed.ncbi.nlm.nih.gov/31010212/" target="_blank" rel="noopener">little oil</a> or butter means your child will access the beta-carotene much more effectively. This is because cooking breaks down the carrot’s cell walls and – as it’s a fat-soluble nutrient – combining beta-carotene-rich vegetables with oil makes this nutrient more absorbable.</p>
<h3>Carrot recipes for kids</h3>
<ul><li><a href="/recipes/buttered-baby-carrots" target="_blank" rel="noopener">Buttered baby carrots</a></li>
<li><a href="/recipes/weaning-recipe-carrot-swede-puree" target="_blank" rel="noopener">Weaning recipe: carrot & swede purée</a></li>
<li><a href="/recipes/baby-pasta-sauce" target="_blank" rel="noopener">Baby pasta sauce</a></li>
<li><a href="/recipes/carrot-sweet-potato-mash" target="_blank" rel="noopener">Carrot & sweet potato mash</a></li>
</ul><h2>5. Peas</h2>
<p><a href="/recipes/pasta-salmon-peas" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp"><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?quality=90&resize=355%2C178" type="image/jpeg"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?quality=90&resize=405%2C203" type="image/jpeg"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?quality=90&resize=554%2C277" type="image/jpeg"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?quality=90&resize=620%2C310" type="image/jpeg"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?quality=90&resize=408%2C204" type="image/jpeg"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?quality=90&resize=556%2C278" type="image/jpeg"><img class="wp-image-831690 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Pasta-with-salmon-peas-6c74704.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Pasta with salmon & peas" title="Best vegetables for kids"></source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture></div></a></p>
<p>The humble pea is often underrated but, fresh or frozen, they are packed with goodness. Frozen peas are incredibly convenient, providing a ready vegetable while minimising wastage.</p>
<h3>What are peas good for?</h3>
<p>These small edible legumes are a good source of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618919/" target="_blank" rel="noopener">plant-based protein</a>, rich in the amino acids needed for growth and development. They are also rich in fibre for a healthy digestive system, are an excellent source of vitamins C and K, folate, and the energising mineral iron.</p>
<h3>How to eat peas</h3>
<p>Lightly steam or boil peas and offer as a finger food or use blended with other vegetables in dips and sauces.</p>
<h3>Child-friendly pea recipes</h3>
<ul><li><a href="/recipes/pea-pesto-pasta-shapes" target="_blank" rel="noopener">Pea pesto with pasta shapes</a></li>
<li><a href="/recipes/toddler-recipe-microwave-courgette-and-pea-risotto-prawns" target="_blank" rel="noopener">Toddler recipe: courgette & pea risotto with prawns</a></li>
<li><a href="/recipes/pasta-salmon-peas" target="_blank" rel="noopener">Pasta with salmon & peas</a></li>
<li><a href="/recipes/favourite-pasta-salad" target="_blank" rel="noopener">Favourite pasta salad</a></li>
</ul><h2>6. Sweetcorn</h2>
<p><a href="/recipes/toddler-recipe-sweetcorn-spinach-fritters" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp"><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?quality=90&resize=355%2C178" type="image/jpeg"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?quality=90&resize=405%2C203" type="image/jpeg"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?quality=90&resize=554%2C277" type="image/jpeg"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?quality=90&resize=620%2C310" type="image/jpeg"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?quality=90&resize=408%2C204" type="image/jpeg"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?quality=90&resize=556%2C278" type="image/jpeg"><img class="wp-image-831695 align size-full image-handler__image image-handler__image–full no-wrap js-lazyload" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Sweetcorn-spinach-fritters-11c8b79.jpg?quality=90&resize=620%2C310" width="700" height="350" alt="Toddler recipe: Sweetcorn & spinach fritters" title="Best vegetables for kids"></source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture></div></a></p>
<p>Starchy but sweet, this <a href="https://pubmed.ncbi.nlm.nih.gov/33618787/" target="_blank" rel="noopener">bright yellow vegetable</a> appears less daunting for some children, making them more likely to give it a go.</p>
<h3>What is it good for?</h3>
<p>Rich in fibre and a useful source of B vitamins (especially vitamin B3 which young children need for cell growth and repair), sweetcorn also provides immune-supportive minerals including selenium, zinc and iron. Yellow vegetables, like sweetcorn, are known to be a rich source of the carotenoids lutein and zeaxanthin, early consumption of which may be associated with <a href="https://pubmed.ncbi.nlm.nih.gov/36774121/#:~:text=in%20Project%20Viva-,Early%20Childhood%20Lutein%20and%20Zeaxanthin%20Intake%20Is%20Positively%20Associated%20with,(11)%3A2555%2D2564" target="_blank" rel="noopener">better vocabulary, thinking and self-control</a>.</p>
<h3>How to eat sweetcorn</h3>
<p>When weaning, steam or boil sweetcorn until soft and then blend with some cooked potato. For older children, corn on the cob can be grilled with a little butter or oil, dried kernels can be popped and frozen corn can be steamed and mixed with rice.</p>
<h3>Sweetcorn recipes for kids</h3>
<ul><li><a href="/recipes/toddler-recipe-sweetcorn-spinach-fritters" target="_blank" rel="noopener">Sweetcorn & spinach fritters</a></li>
<li><a href="/recipes/fish-pie-bites" target="_blank" rel="noopener">Fish pie bites</a></li>
<li><a href="/recipes/storecupboard-corn-pancakes" target="_blank" rel="noopener">Storecupboard corn pancakes</a></li>
<li><a href="/recipes/raid-cupboard-tuna-sweetcorn-cakes" target="_blank" rel="noopener">Tuna sweetcorn cakes</a></li>
<li><a href="/recipes/tuna-balls-pea-sweetcorn-pasta" target="_blank" rel="noopener">Tuna balls with pea & sweetcorn pasta</a></li>
</ul><h2>7. Cucumber</h2>
<p><a href="/recipes/hummus-snack-packs" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp"><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=355%2C178" type="image/jpeg"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=405%2C203" type="image/jpeg"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=554%2C277" type="image/jpeg"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=620%2C310" type="image/jpeg"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=408%2C204" type="image/jpeg"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=556%2C278" type="image/jpeg"><img class="wp-image-765828 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2022/06/Hummus-snack-packs-52ca054.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="A pot of hummus with vegetable crudites" title="Best vegetables for kids"></source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture></div></a></p>
<p>Readily available and needing minimal preparation, cucumbers make a useful addition to your child’s diet.</p>
<h3>What is it good for?</h3>
<p>Largely comprised of water, cucumbers contain some <a href="https://www.sciencedirect.com/science/article/abs/pii/S089990072030071X?via%3Dihub" target="_blank" rel="noopener">carotenoids</a> as well as small amounts of vitamin K and zinc which are important for healthy bones and brain development. Cucumbers have a natural cooling effect that may help alleviate the effects of teething by soothing sore gums.</p>
<h3>How to eat cucumber</h3>
<p>With a refreshing taste, cucumber pairs well with other foods including cheese, tomatoes, avocado and fresh fruit like mango. It makes a useful first finger food, but can pose a choking risk if presented too early. The skin of the cucumber contains a compound called <a href="https://www.purdue.edu/hla/sites/yardandgarden/bitter-cucumbers-a-temporary-problem/" target="_blank" rel="noopener">cucurbitacin</a> that may cause burping, so remove the skin to minimise this effect. Cucumber sticks make great crudités to accompany dips.</p>
<h3>Healthy cucumber recipes</h3>
<p><a href="https://www.bbcgoodfood.com/recipes/hummus-snack-packs">Hummus snack packs</a><br><a href="https://www.bbcgoodfood.com/recipes/cod-cucumber-avocado-mango-salsa-salad">Cod with cucumber, avocado & mango salsa salad</a><br><a href="https://www.bbcgoodfood.com/recipes/tomato-cucumber-coriander-salad">Tomato, cucumber & coriander salad</a></p>
<h2>8. Cauliflower</h2>
<p><a href="/recipes/cauliflower-mac-cheese" target="_blank" rel="noopener"><div class="image-handler__container image-handler__container–full" style="padding-bottom: calc(100% * (350 / 700));">
<picture><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?webp=true&quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?webp=true&quality=45&resize=600%2C300 2x" type="image/webp"><source media="(max-width: 320px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?quality=90&resize=300%2C150, https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?quality=45&resize=600%2C300 2x" type="image/jpeg"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?webp=true&quality=90&resize=355%2C178" type="image/webp"><source media="(max-width: 375px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?quality=90&resize=355%2C178" type="image/jpeg"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?webp=true&quality=90&resize=405%2C203" type="image/webp"><source media="(max-width: 425px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?quality=90&resize=405%2C203" type="image/jpeg"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?webp=true&quality=90&resize=554%2C277" type="image/webp"><source media="(max-width: 589px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?quality=90&resize=554%2C277" type="image/jpeg"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?webp=true&quality=90&resize=620%2C310" type="image/webp"><source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?quality=90&resize=620%2C310" type="image/jpeg"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?webp=true&quality=90&resize=408%2C204" type="image/webp"><source media="(min-width: 768px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?quality=90&resize=408%2C204" type="image/jpeg"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?webp=true&quality=90&resize=556%2C278" type="image/webp"><source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?quality=90&resize=556%2C278" type="image/jpeg"><img class="wp-image-831696 align size-landscape_thumbnail image-handler__image image-handler__image–full no-wrap js-lazyload" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2023/08/Cauliflower-mac-and-cheese-ab629d4.jpg?quality=90&resize=620%2C310" width="620" height="413" alt="Mac ‘n’ cauliflower cheese" title="Best vegetables for kids"></source></source></source></source></source></source></source></source></source></source></source></source></source></source></picture></div></a></p>
<p>A member of the cruciferous family, cauliflower is a versatile vegetable and very easy to add to your child’s diet.<br>
What is it good for?</p>
<p>A good source of fibre to support digestive systems, cauliflower is packed with B vitamins including B6 and folate, as well as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7352907/" target="_blank" rel="noopener">choline</a> which is important for infant brain development and especially for learning and memory.</p>
<h3>How to eat cauliflower</h3>
<p>When weaning, cook cauliflower until soft and blend into a purée. It might be more palatable for children combined with a sweet-tasting vegetable like boiled parsnip or sweet potato, alternatively you could add a little grated cheese. For older children there’s no more popular choice than the classic family favourite cauliflower cheese, but you can also grate cauliflower into a ‘rice’ or roast as ‘steaks’.</p>
<h3>Healthy recipes</h3>
<ul><li><a href="/recipes/weaning-recipe-cauliflower-cheese-puree" target="_blank" rel="noopener">Cauliflower cheese purée</a></li>
<li><a href="/recipes/toddler-recipe-cauliflower-cheese-cakes" target="_blank" rel="noopener">Cauliflower cheese cakes</a></li>
<li><a href="/recipes/cauliflower-mac-cheese" target="_blank" rel="noopener">Cauliflower mac & cheese</a></li>
<li><a href="/recipes/cauliflower-crust-pizza" target="_blank" rel="noopener">Cauliflower crust pizza</a></li>
</ul><h2>Top tip</h2>
<p>Don’t be disheartened if your child says no to a new vegetable – it can take some time before they accept a new food. Persevere with plenty of patience and remember that <a href="https://pubmed.ncbi.nlm.nih.gov/30290788/" target="_blank" rel="noopener">habits of consumption</a> in the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7911424/" target="_blank" rel="noopener">family environment</a> play a major role in whether your child accepts or rejects a new food – so do your best to lead by example.</p>
<h3>More healthy eating tips for kids</h3>
<p>• <a href="https://www.bbcgoodfood.com/howto/guide/healthy-food-kids-will-love">Healthy food kids will love</a><br>
• <a href="https://www.bbcgoodfood.com/howto/guide/10-healthy-lunch-ideas-kids">15 healthy lunch ideas for kids</a><br>
• <a href="https://www.bbcgoodfood.com/howto/guide/nutrition-guide-toddlers">A balanced diet for toddlers</a><br>
• <a href="https://www.bbcgoodfood.com/howto/guide/healthy-eating-what-young-children-need">Healthy eating: What young children need</a></p>
<p><strong>Have you struggled with getting your kids to eat vegetables? What worked, what didn’t – share your experience in the comments below….</strong></p>
<hr><p><a href="https://www.myprivatediet.com/" target="_blank" rel="noopener noreferrer">Emer Delaney BSc (Hons), RD</a> <em>has an honours degree in human nutrition and dietetics from the University of Ulster. She has worked as a dietitian in some of London’s top teaching hospitals and is currently based in Chelsea.</em></p>
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener noreferrer">terms and conditions</a> for more information.</em></p>
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Best vegetables for kids
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