A Unique Child: Nutrition - Bitter sweet

It can often be very difficult to encourage children to eat certain foods, and this is especially true of vegetables. Children often seem predisposed to avoid green things on their plates, but is there a reason for this? It could be that the taste is just too bitter or unpalatable for them.

Babies and young children are now known to have twice as many tastebuds as adults do. Adults have around 5,000, whereas youngsters may have as many as 10,000. The tastebuds are replaced about every two weeks but, gradually, some cease to be replaced as we grow. Because young children have more tastebuds, the flavour of food is more intense, and many vegetables can taste very bitter. Is there anything we can do to promote their consumption in this age group?

When introducing children to vegetables, it is usually better to start with the varieties that are creamier and slightly sweeter. Good examples of these would be butternut squash, carrots and peas. Incidentally, peas are also tactile and a lot of fun. The children love handling them and rolling them on their plates. They make a great finger food. Forget the adage 'don't play with your food'. If food is fun, it's more likely to be eaten.

CAMOUFLAGE

One way to ensure that children are getting the nutrients they need from a vegetable source is by subtle disguise - sneaking vegetables into the diet where they won't be noticed.

Mince You can grate vegetables such as courgette and carrot into mince and they seem to disappear, leaving only their goodness behind. This makes a very tasty cottage pie. In fact, mince is a versatile medium for hiding vegetables. This works for all mince - meat and vegetarian options.

Curry Most children enjoy curry, so make a big pot of vegetable curry and blend it smooth. This can now be used as a curry sauce and is much nicer than commercially produced versions. Add chicken and serve with rice for a lovely home-cooked meal. If you make a big batch of the curry sauce, you can freeze it in portions to use another time. You can also cook your vegetables in some vegetable stock and season to taste. Blitz this to make a great pasta sauce.

Vegetable smoothies Vegetables can also be added to smoothies. Carrots actually taste sweet and will enhance the flavour. Carrot, pineapple and watermelon work very well together. A portion of spinach added to a smoothie will give it a lovely colour. Alternatively, you can freeze smoothies to make lollies - perfect for a warm summer day outside.

Fritters Fritters can be a good snack and I use either sweetcorn or courgette. The recipe is very easy and you can make mini versions to be more appealing, and less daunting.

Use a hint of chilli powder to give them a little kick (see recipe).

Muffins Putting vegetables into muffins is a very tasty alternative to the traditional sweetened varieties and, although the portion of vegetables in each cake is small, it still enables children to experience new flavours. Cheddar and spring onion muffins are popular with the children at my nursery, as is the courgette variety. Experiment with different vegetables and use a variety of herbs and spices to enhance the flavour.

BE CREATIVE

When food is fun to look at, children will more readily explore it. If they are exploring it, there is a good chance it is going to be at least tasted. So, take time to be creative and make their platefuls a visual delight.

• Plant some small broccoli 'trees' in 'hills' of mashed potato.
• Broccoli can also be mashed into potato to make grass.
• Use halved cherry tomatoes for eyes, buttons, wheels. Cut thin strips of pepper or cucumber for straight-line details and grate vegetables to represent hair or scenery.
• Make thin cucumber or tomato sandwiches and use cookie cutters to cut them into shapes.
• Cut toast into shapes and serve it with mini bowls of home-made onion or red pepper hummus.
  
  

ENHANCE THE FLAVOUR

If it is the flavour that puts children off the vegetable, then change the flavour. Cheese is a good agent to add. It will give the children a much-needed protein and energy boost.

Slice some vegetables such as tomatoes, courgettes or marrow and roast until tender. Spread grated cheese over them and put under the grill until the cheese is melted. Serve on toast or with vegetable fritters for a double boost. This is also a very good base for a vegetable crumble (see recipe).

Cruciferous vegetables, which include cabbage, broccoli, cauliflower and sprouts, are very healthy and should be included in children's diets at least three times a week. These vegetables, however, are notorious for their strong flavour and they do tend to be unpopular with children.

Steam some cauliflower and broccoli together and add it to a cheese sauce. This is nice with some chopped vegetarian hot dog sausages added to it.

WHATEVER WORKS

Since it is important for us to eat vegetables for health, subterfuge is sometimes the only way to accomplish this. At the end of the day, it is the consumption that counts however it is achieved.

With a fun approach, children are seeing the vegetables and experiencing the true shape, colour, taste and texture of them. They are getting used to what will hopefully be a long and happy vegetable-eating life.

June Graham is an early years practitioner at Cowgate under 5's Centre, Edinburgh. www.cowgateunder5s.co.uk

SWEETCORN FRITTERS
Ingredients
500g tinned or frozen sweetcorn (defrosted)
100g spring onion, finely chopped
2 eggs
120g self-raising flour
1/2 tsp chilli powder
Salt and pepper
15g butter
Sunflower or vegetable oil for frying
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