It’s the height of summer and farmers' markets are approaching their peak. Perhaps you already shop at your local farmers’ market. Or, you’ve been meaning to check out the one in your neighbourhood. I’ve been a big fan of farmers’ markets since before the locavore movement made it cool. I have fond childhood memories of waking up early, piling into the car, and driving out of the city to the big farmers’ market in the country. Shopping at farmers’ markets supports your local economy, builds food security, and promotes community. Farmers’ markets are also a fantastic opportunity to get your kids excited about vegetables – from toddlers to pre-teens. Here are 3 fantastic activities to harness the opportunity at the farmers’ market to maximize your picky eaters’ enthusiasm for veggies and fruit.
- Helping Hands. Let your little one pick your produce. For example, tell her that you need 10 potatoes (or 1 head of lettuce, or 5 pears, etc). Then, let her pick and bag the 10 potatoes. Encourage “help” from the vendor – ask him questions like “How do you pick the best potatoes?” or “How do you know that a watermelon is ripe?” This is a great way to engage the pickiest eaters because it doesn’t even involve tasting the food. However it gently gets them to explore and feel ownership for the veggies/fruit. Both of which help them move towards trying it.
- Different Varieties, Same Food. Another gentle way to help kids be open to trying new foods is to have a taste testing of different varieties of the same food. Choose a food that your child already eats. Then choose other colours and shapes of the same food from the farmers’ market. Prepare all the varieties and try them all, comparing them. Take cucumbers for example: pick up one each of field cucumber, lemon cucumber, long English cucumber, pickling cucumber, and any other variety that you can find. When you get home, cut slices of each variety and lay them out on a plate. Gather your family. Try each one. Describe all your senses – how do they look, smell, taste? Is one sweeter, one more sour, one have a thicker skin?
- Kids’ Choice. Let your child choose any one vegetable or fruit at the market. Let kids pick themselves, or have them talk with the vendors to get recommendations such as “what’s especially yummy today?” or “My favourite vegetable is broccoli and I don’t like radishes, what would you recommend that I try?” Prepare your child’s choice together later that day. Older kids can help research and choose recipes. This will inspire pride and ownership of this food which helps many kids be open to taste it. You may want to set a budget ahead of time – otherwise your child may choose the giant, $30 hubbard squash, LOL!
One final (and important) note: It’s all in the attitude. Yours. Do these activities with your kids in the spirit of fun and exploring. Not in the spirit of forcing. Their enthusiasm will soar. And, with their new-found enthusiasm, they may feel brave enough to try the veggies (and perhaps even like them).