1. Incorporate familiar flavors

When introducing new dishes, consider incorporating an ingredient your child already enjoys. Vegan dad Danny Payne discovered that his daughter Clara had a fondness for hazelnut butter, leading him to include it in various dishes, from sweet potatoes to lentils. “Now it’s a challenge for us not to add it to everything,” he humorously notes.

2. Experiment with different textures

If tofu doesn’t appeal to your child, consider trying tempeh for a chewier texture or TVP, reminiscent of ground beef in chilies or tacos. Clara, for instance, has taken a liking to pearl barley, a mild, soft grain that is rich in B vitamins, vitamin E, zinc, iron, and protein.

3. Persist with exposure

Just as it often takes multiple attempts for a baby to accept a new food, older children and even adults may need time to get accustomed to alternatives like jackfruit or mushrooms instead of beef, pork, or chicken in meals. Vegan mom Lacey Dumler advises, “There might be a period of adjustment, so remain patient. Kids often emulate adults, so it’s crucial for parents to set the example. If you wish for them to enjoy their veggies, you should genuinely appreciate them yourself.”

4. Optimize snacks

Keep fruits, vegetables, hummus, and nut butters readily available for snacks, but refrain from offering them within a couple of hours leading up to mealtime. According to Dumler, “They’re far more inclined to enjoy the beautiful plant-based dishes you’ve prepared if they enter the meal feeling hungry.”

5. Challenge assumptions about food preferences

Vegan dad Richard Hachem shared that his daughter enjoys tangy and salty flavors, relishing foods like pickles and olives. “One of her beloved meals consists of bok choy with ginger, tamari, chili flakes, and a hint of maple syrup,” he remarks. “We do need to tame the spice level at times, but she surprisingly appreciates some rather spicy dishes.”

6. Serve the same meals for everyone

Dumler’s five-year-old son shares the same soups, curries, burritos, and pasta dishes that she and her partner Philippe enjoy, although he may not prefer certain vegetables served alone. While he might reject a kale salad separately, he happily consumes the hearty greens when incorporated into soups or smoothies. Other consistent favorites include steamed broccoli topped with nutritional yeast and salt, blanched green beans garnished with sesame seeds, and roasted cauliflower.