Snack time is a perfect time to offer raw veggies! Kids are hungry, so they may be more likely to try something new. My mom often said, “hunger is the best seasoning”. They know that lunch or dinner is coming soon, so they don’t have to try it if they don’t want to. This low pressure situation is great for trying new things. It’s also super easy to prepare. Chop and go.

Try offering two or three different brightly colored veggies along with a fun dip. We often do a simple homemade ranch (avocado oil mayo with some herbs+spices tossed in), peanut butter (may sound weird with veggies, but my toddler doesn’t think so), hummus, or plain yogurt with garlic+basil.
The key here is keep offering. If your kids are like mine, they’ll complain the first 10 times they see something. Have one component they like (a dip, crackers, or milk usually goes over well at our house), and that will ease the anxiety.

You can even chop all the “snack veggies” at the beginning of the week. I wouldn’t offer them every day, if your child is not open to them at this point. That’s a little too cruel and can cause them to put up a wall against the idea of eating it. Every other day or twice a week is about perfect for introducing new foods. It always makes my life easier when I plan out snacks, which may sound like more work. I promise you will thank past you for prepping something when your starving children wander in asking for snacks.

I highly recommend making a blend of the ranch spices, so all you have to do is take a 1/4 teaspoon when you need a quick snack and add it to 2 Tablespoons of mayonnaise and you’re ready to go.

Another way to increase buy in on your child’s part is to ask for input. I saw an article recently that claimed children have two cups they need filled on a daily basis: attention and power. While I think that is a little over-simplified, it does make sense. The more control I offer my 3 year old, the more secure she feels. For instance, I could ask her “which vegetable would you like for snack time? Red bell pepper or yellow? Carrots or cucumber? Crackers or popcorn? Cheese or yogurt?” Giving her a framework instead of the open ended “what would you like for snack-time this week?” can help give them control of choices you are comfortable offering. While there is no guarantee they will eat it, it can help.

Homemade Ranch Cup

Ingredients

2 Tablespoons mayonnaise (I like this avocado oil mayo)

1/16 teaspoon garlic powder (equivalent to about 2 shakes)

1/16 teaspoon onion powder

1/16 teaspoon parsley

1/16 teaspoon dill

1/16 teaspoon freeze dried chives

dash of black pepper

Instructions

1. Mix together all ingredients in small cup and serve with fresh vegetables or dipping implement of choice.

Note: another option is to mix a Tablespoon (1/2 Tablespoon black pepper) of each spice together in a small jar and use a 1/4 teaspoon at a time when you need a quick snack.