Adventures in Veggieland: Help Your Kids Learn to Love Vegetables - with 100 Easy Activities and Recipes

by Melanie Potock

Overview

Your kids can learn to love vegetables—and have fun doing it!

So long to scary vegetables; hello to friendly new textures, colors, and flavors! Here is a foolproof plan for getting your kids to love their vegetables. Just follow the “Three E’s”:

• Expose your child to new vegetables with sensory, hands–on, educational activities: Create Beet Tattoos and play Cabbage Bingo!
• Explore the characteristics of each veggie (texture, taste, temperature, and more) with delectable but oh–so–easy recipes: Try Parsnip-Carrot Mac’n’Cheese and Pepper Shish Kebabs!
• Expand your family’s repertoire with more inventive vegetable dishes—including a “sweet treat” in every chapter: Enjoy Pears and Parsnips in Puff Pastry and Tropical Carrot Confetti Cookies!

With 100 kid–tested activities and delicious recipes, plus expert advice on parenting in the kitchen, Adventures in Veggieland will get you and your kids working (and playing!) together in the kitchen, set­ting even your pickiest eater up for a lifetime of healthy eating.

Product Details

ISBN-13:	9798893030792
Publisher:	The Experiment
Publication date:	03/04/2025
Pages:	288
Product dimensions:	7.10(w) x 9.10(h) x 0.80(d)
Age Range:	4 - 8 Years

About the Author

Melanie Potock, MA, CCC-SLP, is an international speaker on the topic of picky eating and feeding disorders in children. She is also the author of Responsive Feeding (The Experiment, 2021), Adventures in Veggieland (The Experiment, 2018), Baby Self-Feeding (Fair Winds Press, 2016, with Nancy Ripton), and the children’s book You Are Not an Otter (My Munch Bug, 2019). Her advice, found on her website mymunchbug.com, has been shared in national publications, including Parents magazine. With over twenty years of experience as a feeding therapist and parent educator, she has helped more than ten thousand families from all over the world raise adventurous eaters. She lives in Colorado.

Table of Contents

Preface xvii

Introduction 1

Part 1 Winter Vegetables 11

Beets 12

Expose: Beet Tattoos 12

Explore: Can't Be Beet Dip 16

Explore: Rosy Red Fries 18

Expand: Simply Beetiful Greens Sauté 20

Expad: A Sweet Treat: Choco-Beet Cupcakes 22

Butternut Squash 26

Expose: "Guess That Fruit or Veggie" Game 26

Explore: Butternut Squash Risotto with Bacon and Sage 28

Explore: Balsamic-Roasted Butternut Squash Moons 31

Expand: Roasted Butternut Squash Salad with Glazed Pecans 33

Expand: A Sweet Treat: Butternut Squash Crumble with Vanilla Ice Cream 36

Parsnips 38

Expose: Hidden Treasures 38

Explore: Parsnip-Carrot Mac 'n' Cheese 40

Explore: Parsnip Chips with a Kick 42

Expand: Rainbow Ribbon Salad 44

Expand: A Sweet Treat: Pears and Parsnips in Puff Pastry 45

Sweet Potatoes 48

Expose: Dinosaurs and Volcanoes 48

Explore: Sweet Potato Toast 51

Explore: Sweet Potato Pancakes 52

Expand: BYO (Build Your Own) Sweet Potatoes 54

Expand: A Sweet Treat: Sweet Potato Beary Bar Cookies 57

Turnips 60

Expose: Mr. Turnip Head 60

Explore: Mashed Turnips with Bacon and Chives 62

Explore: Green Apple and Turnip Straw Salad 64

Expand: Root Veggie Soup with Turnips and Carrots 66

Expand: A Sweet Treat: Monogrammed Mini Turnip Pies 68

Part 2 Spring Vegetables 71

Asparagus 72

Expose: Asparagus Log Cabins 72

Explore: Roasted Asparagus with Sweet Mandarin Oranges 76

Explore: Crispy Asparagus Bundles 78

Expand: Crunchy Asparagus Explosion 80

Expand: A Sweet Treat: Chocolate and Asparagus Fondue 82

Broccoli 84

Expose: Jungle Animals 84

Explore: Broccoli Tots 86

Explore: Broccoli and Cheddar Rice Squares 88

Expand: Broccoli and Chicken Enchiladas 90

Expand: A Sweet Treat: Chase Yur Dreams Ice Pops 93

Carrots 94

Expose: Carrot Crunch Contest 94

Explore: Honey-Butter Carrots with Dill 96

Explore: Carrot Lathes 98

Expand: Deviled Carrot Eggs 100

Expand: A Sweet Treat: Tropical Carrot Confetti Cookies 102

Peas 104

Expose: Pea-Shelling Contest 104

Explore: Pea and Avocado Dip 106

Explore: Three P's in a Pod Pasta 108

Expand: Comforting Curry with Pineapple and Peas 110

Expand: A Sweet Treat: Give Peas a Chance Cake 114

Spinach 116

Expose: Magic Spinach Game 116

Explore: Polka-Dot Green Dragon Smoothie 118

Explore: Sweet Spinach Frittata 120

Expand: Tea Sandwiches with Spinach Cream Cheese 123

Expand: A Sweet Treat: Chocolate Pudding Surprise 125

Part 3 Summer Vegetables 127

Bell Peppers 128

Expose: Pepper Pets 128

Explore: Pepper Shish Kebabs 130

Explore: Bell Pepper Baseballs 132

Expand: Rainbow Pizza 135

Expand: A Sweet Treat: Cherry-Red Pepper Ice Cream 138

Corn 140

Expose: Corn-Husking Contest 140

Explore: Corn Salsa 143

Explore: Corny Corn Bread with Honey Butter 146

Expand: Corn Chowder 148

Expand: A Sweet Treat: Corny Glazed Mini Doughnuts 150

Cucumbers 152

Expose: Cucumber Caterpillars 152

Explore: Cucumber Spirals 155

Explore: Filled Cucumber Cups 157

Expand: Quinoa Cucumber Salad 160

Expand: A Sweet Treat: Kids Cucumber Cooler 162

Green Beans 164

Expose: Tic-Tac-Toe 164

Explore: Crispy Baked Green Beans and Dip 167

Explore: Pickled Green Beans 169

Expand: Veggie Stir-Fry 171

Expand: A Sweet Treat: Green Bean Bacon Bundles 174

Tomatoes 176

Expose: Tomato Squirting Contest 176

Explore: Tomato Toothpicks and Eight Different Dips 179

Explore: Stuffed Cherry Tomatoes, Four Ways 181

Expand: Mozzarella, Tomato, and Basil Stacks 184

Expand: A Sweet Treat: Tomato Basil Sorbet 186

Part 4 Autumn Vegetables 189

Brussels Sprouts 190

Expose: Race to the Finish 190

Explore: Penne with Brussels Sprouts 192

Explore: Brussels Sprout and Grape Kebabs 196

Expand: Brussels Sprout Salad 198

Expand: A Sweet Treat: Sprinkles and Sprouts 200

Cabbage 202

Expose: Cabbage Bingo 202

Explore: Grilled Cabbage Brains 205

Explore: Cabbage, Carrot, and Jicama Wraps 207

Expand: Polish Cabbage Rolfs (Pigs in a Blanket) 210

Expand: A Sweet Treat: Cabbage Cupcakes 212

Cauliflower 214

Expose: Cauliflower Sheep 214

Explore: Striped Cauliflower Gratin 217

Explore: Cinnamon Cream of Cauliflower Soup with Sweet Homemade Croutons 219

Expand: Cauliflower Fried Rice 222

Expand: A Sweet Treat: Cauliflower Caramel Corn 224

Kale 226

Expose: Vegetable Bouquet Centerpiece 226

Explore: Easy Cheesy Baked Kale Penne 229

Explore: Kalitos 232

Expand: Kale Salad Bar 234

Expand: A Sweet Treat: Choco-Kale Frozen Pops 236

Pumpkin 238

Expose: Pumpkin Bowl Toss 238

Explore: Power-Packed Pumpkin Snacks 240

Explore: Pumpkin Bisque with Crispy Sage Leaves 242

Expand: Speedy, Sweet, and Spicy Pumpkin Chili 244

Expand: A Sweet Treat: Petite Pumpkin Pies 246

Acknowledgments 249

Appendix 1 Addressing Feeding and Sensory Challenges 250

Appendix 2 Resources and Suggested Products 258

Notes 260

Photography Credits 264

Index 265

About the Author 270

Editorial Reviews

"You never know—the fun of this might even encourage [your child] to try other colorful veggies later!"

Parents Magazine

"Once you open up Adventures in Veggieland, Melanie has you instantly thumbing through the book looking for the current season. Chock-full of insightful tips for parents and fun crafts for kids, this book brings around anyone, big or small, to see veggies in a whole new light."

Dave Wilson

"I ADORE this book! Melanie understands that to help children develop healthy eating habits, food has to be fun. These truly inspired ideas (so much more than just recipes!) encourage children to play with their food and get them tasting—and loving—everything from beets to cauliflower to broccoli."

Julie Clark

"A really cool book that is sure to inspire smiles and healthy eating at mealtimes for everyone involved. At our house, we’re all about eating sweet potato volcanoes and chomping up broccoli trees like a dinosaur!"

Ad Vogele

"What a wonderful new resource! Melanie Potock’s Adventures in Veggieland is destined to become a staple for parents and caregivers, as well as SLPs, OTs, and other professionals. With wonderful photos, clear explanations, and approachable recipes that support child participation, this book offers so many ways to explore, experience, cook, and even play with seasonable vegetables. It will change how kids eat their veggies—it has changed how I want to eat mine!"

Lynn Adams

"This delightful book will help children—and parents—approach vegetables in a spirit of fun and exploration, instead of with the usual pressure and dread. Both the activities (Asparagus ‘Log Cabins’!) and the recipes (Grilled Cabbage Brains!) are so fun, no kid will be able to resist playing with her food."

Jenna Helwig

"We all want to do more with veggies and this book answers the biggest question of how-to. A must-have for all parents looking for engaging and creative, yet easy ways to explore vegetables with their children!"

Kristen Beddard

"As a nutritionist, I know that filling our plates with vegetables is one of the best things we can do for our health. But as the mom of a reformed picky eater, I know that getting kids to eat their veggies is not always easy. Adventures in Veggieland"

Sara Vance

"Fun just explodes from every page of Adventures in Veggieland. Melanie Potock has created a one-of-a-kind cookbook that opens the door to a world where food is not only delicious and healthy, but also the basis of many joyful family memories. Her professional tips and experience along with the bright, beautiful recipes make for a must-have cookbook for parents who want to instill healthy habits in a creative, happy, and relaxed way."

Nimali Fernando

"As a feeding therapist, I need parent- and child-friendly resources to help my clients move ahead in treatment. This book brings together explanations and activities that are easy to do in treatment and at home in just three easy steps: Expose, Explore, and Expand. Melanie has hit another one out of the park!"

Diane Bahr

"This book is a gift. Parents, children, and therapists alike will benefit from the joy and creativity these strategies bring to helping kids learn about healthy whole food."

Krisi Brackett

"With the growing number of picky eaters, I am so grateful to have such a well-thought-out book to recommend to my clients!"

Jill Castle

"Adventures in Veggieland is a fantastic source of yummy and fun recipes kids will love, plus smart parenting advice moms and dads need to help children become adventurous, healthy eaters. You will adore this book!"

Lindsey Biel

You never know—the fun of this might even encourage [your child] to try other colorful veggies later!”—Parents Magazine

“Children will enjoy the full-color pictures of young people in the kitchen, and parents will discover fresh ideas for meals with even the pickiest eaters.”—Library Journal

“Feeding therapist Potock has developed a year’s worth of family-friendly recipes along with practical, proven strategies for helping kids learn to become more adventurous eaters gradually. The book features 20 vegetables, organized by season, each with activities and recipes highlighting the three phases to vegetable love: expose, explore, expand.”—Publishers Weekly

“Adventures in Veggieland is a fantastic source of yummy and fun recipes kids will love, plus smart parenting advice moms and dads need to help children become adventurous, healthy eaters. You will adore this book!”
—Lindsey Biel, pediatric occupational therapist and coauthor of Raising a Sensory Smart Child

“This delightful book will help children—and parents—approach vegetables in a spirit of fun and exploration, instead of with the usual pressure and dread. Both the activities (Asparagus “Log Cabins”!) and the recipes (Grilled Cabbage Brains!) are so fun, no kid will be able to resist playing with her food.”
—Jenna Helwig, senior food editor at Parents and author of Real Baby Food

“I ADORE this book! Melanie understands that to help children develop healthy eating habits, food has to be fun. These truly inspired ideas (so much more than just recipes!) encourage children to play with their food and get them tasting—and loving—everything from beets to cauliflower to broccoli.”
—Julie Clark, creator of Baby Einstein and WeeSchool

“This book is a gift. Parents, children, and therapists alike will benefit from the joy and creativity these strategies bring to helping kids learn about healthy whole food.”
—Krisi Brackett, MS, SLP-CCC, speech pathologist, feeding specialist, and codirector of the Pediatric Feeding Team at UNC Health Care

“With the growing number of picky eaters, I am so grateful to have such a well-thought-out book to recommend to my clients!”
—Jill Castle, MS, RDN, childhood nutrition expert, registered dietitian, and coauthor of Fearless Feeding

“Fun just explodes from every page of Adventures in Veggieland. Melanie Potock has created a one-of-a-kind cookbook that opens the door to a world where food is not only delicious and healthy, but also the basis of many joyful family memories. Her professional tips and experience along with the bright, beautiful recipes make for a must-have cookbook for parents who want to instill healthy habits in a creative, happy, and relaxed way.”
—Nimali Fernando,MD, MPH, founder of the Doctor Yum Project and coauthor with Melanie Potock of Raising a Healthy, Happy Eater

“As a feeding therapist, I need parent- and child-friendly resources to help my clients move ahead in treatment. This book brings together explanations and activities that are easy to do in treatment and at home in just three easy steps: Expose, Explore, and Expand. Melanie has hit another one out of the park!”
—Diane Bahr, CCC-SLP, international expert on feeding, motor speech, and mouth function

“What a wonderful new resource! Melanie Potock’s Adventures in Veggieland is destined to become a staple for parents and caregivers, as well as SLPs, OTs, and other professionals. With wonderful photos, clear explanations, and approachable recipes that support child participation, this book offers so many ways to explore, experience, cook, and even play with seasonable vegetables. It will change how kids eat their veggies—it has changed how I want to eat mine!”
—Lynn Adams, PhD, author of Parenting on the Autism Spectrum

“We all want to do more with veggies and this book answers the biggest question of how-to. A must-have for all parents looking for engaging and creative, yet easy ways to explore vegetables with their children!”
—Kristen Beddard, author of Bonjour Kale

“As a nutritionist, I know that filling our plates with vegetables is one of the best things we can do for our health. But as the mom of a reformed picky eater, I know that getting kids to eat their veggies is not always easy. Adventures in Veggieland brilliantly takes the power struggles that never work and replaces them with fun games, yummy recipes, and a sense of adventure. I mean, what’s not to love about turning beets into french fries, cupcakes, and even tattoos? Melanie’s creative advice is worth its weight in gold!”
—Sara Vance, nutritionist and author of The Perfect Metabolism Plan

“Once you open up Adventures in Veggieland, Melanie has you instantly thumbing through the book looking for the current season. Chock-full of insightful tips for parents and fun crafts for kids, this book brings around anyone, big or small, to see veggies in a whole new light.”
—Dave Wilson, author of Broc and Cara’s Gut Book Series for Children

“A really cool book that is sure to inspire smiles and healthy eating at mealtimes for everyone involved. At our house, we’re all about eating sweet potato volcanoes and chomping up broccoli trees like a dinosaur!”
—Ad Vogele, inventor and director of Fed (Fun Eating Devices)

“If you have a child that won’t budge on eating or trying new vegetables, then you have found the right tool. As a parent of a 4-year-old and a healthcare professional, I found myself glued to the pages as it’s loaded with so many useful, simple tips and tricks, and full of evidence from clinical studies that anyone can follow. I feel so much smarter and more empowered as a parent after reading, and you will, too!”
—Keith Hine, MS, RD, director of healthcare at Orgain, Inc.

“Melanie Potock truly takes us on a taste bud adventure with this book! She offers amazing tips, activities, and recipes to make eating vegetables so much more fun for the entire family. A great resource for all parents.”
—Melanie Braga, owner of Momma Braga, 2017 Blogger of the Year, and assignment editor at The Baby Spot

From the Publisher