Meal time laughter can easily turn into tantrums, tears and even throwdowns with the mere mention of this phrase –  “eat your fruits and veggies please!” Does this sound familiar? Anyone? Yes, we hear you.  

As much as we know that fruits and veggies are critical building blocks for our kids’ growth, getting them to add them to their every meal couldn’t be any more challenging!

With our children showing increasing appetites for junk food, it’s time to get creative so they grow with the right amount of nutrients and vitamins. So how might one get their kids to start eating the greens, reds and yellows? Try these 3 quick and easy recipes for a start!

3 Quick & Easy Yummy-licious Fruits & Vegetable Recipes

Take it slow and easy. You can start introducing fruits to your kids with the help of colorful and delicious smoothies!


 1. Avocado Smoothie 

We’re huge fans of avocado smoothies and this rich, creamy and delicious drink will definitely be a top favourite for your kid.


  • ½ ripe avocado 
  • ½ small ripe banana
  • ½ cup of milk 
  • Additional ingredients! 

Get Creative

You can combine other delicious fruits and ingredients to make your drink more nutrient-rich! Here are some additional ingredients you might like to try:

  • ¼ cup of fresh or frozen blueberries/raspberries 
  • 2 or 3 strawberries 
  • ½ peach 
  • 1 teaspoon of agave or honey
  • 1 tablespoon of shredded coconut
  • 1 tablespoon of peanut butter, almond butter or sunflower butter 


  1. Combine all your ingredients in the blender and blend till it is smooth and silky. 

2. Oatmeal with Butternut Squash

This is a healthy kids food that includes whole grains, fibre and vegetables that tastes just like pie! Make this quick recipe in 5 minutes tops. 


  • ⅓ cup of cooking oats
  • 2 tablespoons of butternut squash (pureed) 
  • A pinch of pumpkin pie spice/cinnamon 
  • Optional toppings: milk, applesauce, dried cranberries, or raisins 


  1. Add oats into a microwaveable bowl with ⅔ cups of water. Cook for 60-90 seconds (stop halfway through to stir). 
  2. Add in the squash and pumpkin pie spice/cinnamon. Continue stirring until the spices are dissolved. 
  3. Voilà! It’s ready for you to dig in.
  4. Top it off with additional toppings if you want! 

 3. Healthy Mashed Potatoes with Broccoli

Our last recipe is more of a side dish that you can pair with any main course meal and enjoy as a family!


  • 4 medium-sized potatoes chopped into ½ inch pieces (2 cups worth)
  • 1 large chopped head broccoli (about 2 cups worth)
  • 1 tablespoon of butter/olive oil 
  • ¼-½ teaspoon salt 


  1. Put the potatoes into a pot and cover with 2 inches of water. 
  2. Bring to a boil, then simmer until the potatoes are tender for about 6 – 8 minutes. 
  3. Add the broccoli, stir and simmer. Ensure both potatoes and broccoli are soft but not mushy. Do this for about 3 – 4 minutes.
  4. Drain the water. 
  5. Add butter, salt and mash it all up with a potato masher. 
  6. If you want to make your mash potatoes creamier, you can add a little bit of milk or soup broth. 


Changing your little one’s diet is slow but is entirely rewarding. So start small with little snacks and side dishes to get your kid into the habit of eating healthier meals. Got a picky eater at home? Click here to get some useful tips to change that!


Haupert, Tina. (2016, September 22). 3-Ingredient, Kid-Approved (and Customizable) Avocado Smoothie. Carrots ‘N’ Cake.

Health, Children’s. How to Get Kids to Eat Vegetables. Children’s Health.

Seidenberg, Casey. (2012, April 5). How to Get Kids to Eat Green Vegetables. The Washington Post, WP Company.

Yeung, Jessie. (2019, October 11). Severe Child Obesity Hits All-Time High in UK. CNN, Cable News Network.