Healthy Recipes for Picky Eaters including Veggie Mini Muffins


Kid Friendly Veggie Mini Muffins

Makes 24 muffins

2 cups whole wheat flour (or white whole wheat flour)

2 to 3 Tbsp. soy flour (omit if you'd like, but it adds protein)

1 tsp. baking soda

1/4 tsp. salt

Peachy Freeze

Makes 3 - 4 oz. portions

1/2 cup milk

1 cup peaches (either fresh of frozen)

1 tsp. sugar

Dash of cinnamon or vanilla (optional)


1.) Pour the milk into an ice cube tray and freeze until solid.

2.) Pop the "milk cubes" out of the tray and put them into the blender. Then put the peaches and sugar into the blender.

3.) Put the lid on the blender and blend on high speed until everything is mixed together and very smooth.

4.) Pour into and serve with a spoon.

*Recipe from

PB & J Sushi

wheat bread

peanut butter

jelly or jam


1.) Flatten bread with a rolling pin and cut off the edges.

2.) Spread peanut butter and jelly on bread

3.) Roll up and cut into bite size pieces.

Broccoli Trees

Makes 5 servings

1/4 cup light sour cream

1/3 cup mayonnaise

1/2 tsp. sugar

1 Tbsp. lemon juice

1 Tbsp. chopped fresh basil

1 head broccoli

4 carrots


1.) Prepare a dip by combining the first 5 ingredients in a medium-size mixing bowl.

2.) To make the trees, cut each carrot in half widthwise and then lengthwise in four pieces. Cut broccoli into florets. Assemble on a plate by laying three carrot pieces side by side for a trunk, with the broccoli florets as the leaves. Spread dip under the trunks for the forest floor.

*Recipe from

Feeding Picky Eaters - Tips:

  • Never force or restrict food choices
  • Remember it is the parent/caregiver who controls what, where and when food is provided, but it is up to the child to decide how much to eat and whether or not to eat.
  • Parents should continue to offer the child a variety of foods at mealtimes. For some children, it takes being offered a food up to ~15 times before they are willing to try it.
  • Most importantly, parents and caregivers should be good role models and children should observe you enjoying a variety of healthy foods.

Remain patient and maintain a pleasant mealtime environment and children generally begin trying more foods with time.