August 21, 2025 • 26 mins
How to Help Your Kids Love Veggies
Helping Your Kids Love Real Food, One Bite at a Time
Part 4: How to Get Your Kids On Board With Healthy Breakfasts (Without the Morning Drama)
If the idea of your kids eating veggies for breakfast feels about as likely as them cleaning their rooms without being asked… you’re not alone, mama! In this episode, we’re talking all about how to get your kids on board with healthy breakfasts—even if they currently treat anything green like it’s toxic waste.
You’ll learn practical, real-life strategies for introducing healthier foods without all the morning drama. From promoting a growth mindset around food, to overcoming objections (without turning every meal into a standoff), to sneaky veggie hacks your kids won’t see coming—we’re covering it all.
Whether your mornings are fueled by coffee and chaos or you’re just tired of the daily cereal cycle, you’ll walk away with simple steps that work in real life, even for picky eaters. Say goodbye to breakfast battles and hello to small wins, big changes, and a healthier food culture your whole family can enjoy.
Share your story with me! I want to hear what you're experiencing at the table - the good, the bad and the ugly about your meal time escapades so I can speak to where you're at in your journey. Let's encourage each other, mama! Send me a voice memo here: https://chavahwellness.com/tired-mommy-revival-podcast#ask-a-question
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SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jerusha (00:01):
Welcome to Tired Mommy Revival.
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
Hey friend, welcome back.
Grab your coffee even if it's yesterday'sreheated, no shame here, and let's
settle in because today we're continuingour conversation about building a
legacy of wellness in our families.
(02:09):
And we're tackling one ofthe most powerful and chaotic
places to start (02:12):
breakfast.
If you've ever thought, "I wantmy kids to eat better, but I don't
have the energy for a full-blownfood battle before 8:00 AM".
Well, mama, you're in the right place.
In part two of the series, we talkedabout mindset, how to build a healthy
(02:33):
food culture at home, connecting,eating well to what our kids actually
care about, tuning into how foodmakes us feel, and how to keep things
consistent without burning out.
All of that is the mindsetand the foundation.
But here's the thing.
Eventually we have to build onthat foundation by putting actual
(02:56):
healthier food on the plate.
And when we do, our kids will notice,and sometimes that's when we go
from beloved mom to villain in theirfood story in about 3.2 seconds.
That's why today we're moving fromthinking about change to navigating
change, how to handle the moment whenthe veggies actually hit the plate.
(03:21):
We're going to talk about how tomake small changes that stick, turn
objections into opportunities, createlittle wins that keep the momentum
going, and play the long game so healthyeating becomes the norm in your home.
Oh, and what to do when yourkids act like you've just served
(03:42):
them radioactive broccoli.
And Mama, this is so much bigger than justswapping Eggos for something healthier.
We are talking about reshaping what'snormal in your home, so your kids grow
up, nourished, confident and equippedto care for the body God gave them.
(04:03):
So stick with me because before theseries wraps up, I'll share the exact
recipes that made the difference for us.
Those veggie loaded waffles, muffins,and oatmeal my kids actually request.
And my system for making healthy breakfasthappen without adding to the morning
chaos or chaining yourself to the kitchen.
(04:26):
This is doable.
This is realistic.
And yes, it can even be fun.
So let's do this together,mama, and let's dive in.
When I'm talking to a girlfriend or aclient about making healthier changes
in their home, especially feedingtheir kids vegetables for breakfast,
(04:47):
one of the big questions is, "is itreally possible for my family to make
these changes? Like, it sounds nice,it sounds Pinterest worthy, but how
do I do this without losing my mind?"
And mama, I hear you.
Some days it feels like just switchingfrom the blue cup to the red cup is enough
(05:07):
to send a kid into a full blown meltdown.
So the thought of changing what'son their plate, that can feel
like poking a sleeping bear.
And if you have a toddler, youknow you don't poke the bear.
But here's the thing, kidsare creatures of habit.
Honestly, so are we.
Our brains love consistency.
(05:30):
It makes us feel safe, secure,and like we know what to expect.
And that's a good thing, until youtry to swap the sugary cereal for
something that actually fuels their body.
Then suddenly that built-in consistencymode becomes a little roadblock.
But here's the good news.
(05:50):
It's not about forcinga total 180 overnight.
It's about something I like tocall habit hacking the brain.
And this works for adults justas much as it does for kids.
That means that we make small,almost sneaky shifts that help
new habits slide right in withas little resistance as possible.
(06:12):
It's change, but in slow, gentle, almostunnoticeable steps that your kids,
and your sanity, can actually handle.
So to get there, what we need to dois promote a growth mindset and help
our kids get excited about change.
One of the best ways to helpkids warm up to change is to make
(06:35):
those changes small and rewarding.
Something that lights up the brain'slittle, "Ooh, this is good" center.
That's what helps build a growth mindset.
And for kids, the key isto prepare them for change.
If I just plop something new ontothe table with no warning, my boys
(06:56):
look at me like I've betrayed them.
And can you blame them?
That's like sitting down at a restaurantall excited for your favorite meal, and
then the server drops a plate of plainboiled Brussels sprouts in front of you.
And let's be real, we all knowthat, brussels sprouts are only
good if they've been roasted.
Definitely not boiled.
Can I get an amen?
(07:17):
So instead, what I do is I buildup the excitement in advance.
I use my words, my tone, evenmy body language to say, "Hey,
something fun is coming".
Sometimes I'll call the boys together andannounce, "okay, I have something exciting
to share. Tomorrow morning, I'm makingsomething special for breakfast. So if
(07:40):
you wake up before me, no cereal, saveroom, because I'm making yummy waffles".
Or maybe we're all sitting aroundthe dinner table and I'll casually
drop, "oh, I almost forgot.
I found a fun new recipe todayand I'm making it tomorrow.
It's going to be delicious.
You want to help me?"
(08:00):
What I'm doing is setting the expectationfor change, but making it feel like
something they don't want to miss.
Will they always be thrilled?
No.
Sometimes they still push it aroundtheir plate with the same enthusiasm
they'd have for doing laundry.
But if they eat it, evengrudgingly, I call that a win, Mama.
(08:22):
And here's the thing.
As a mom, it's important to rememberto keep your expectations low.
You can show up with joy andexcitement, but if they're not on
board right away, it's not a personalrejection of you or your cooking.
This is a process.
You are in it for the long haul,not just this one breakfast.
(08:44):
And over time those little winsstack up into a totally different
food culture in your home.
You have to remember that thejourney you're taking your
family on takes time and patiencewill win out every single time.
It's a journey that's worthyof the intention and the effort
(09:05):
that you're putting into it.
Okay?
But let's be real.
Sometimes your kids will not be on boardwith this whole healthier breakfast thing.
They will not be ridingthe crunchy train with you.
In fact, they might be standingon the tracks, arms crossed,
daring you to come closer.
My oldest was like that when Ifirst started making changes.
(09:27):
He wasn't throwing tantrumsevery day, but his enthusiasm
was, let's just say lukewarm.
Think side eyeing me whilereluctantly chewing a waffle
like it was an act of charity.
And honestly, that'snormal, even expected.
But it didn't stop me from being aone woman healthy food pep squad.
(09:49):
Picture me in the kitchen.
"Rah rah.
Veggies are great.
Veggies are great, and you ate eight."Still, there were plenty of mornings that
he would flat out say, "I don't like this.
It's disgusting." So whatdo you do when that happens?
First, deep breath, mama.
This is not the end of the world orthe end of your healthy food dreams.
(10:13):
I had many, many days where I wonderedif my kids would ever get there.
Spoiler, they did.
And yours will too, even whenit feels completely impossible.
Hold on to hope, Mama.
One way to help is to takea growth mindset approach.
(10:34):
And here's the bonus, you canteach respectful communication and
constructive feedback at the same time.
When my son would pull the "disgusting"card, I'd say something like, "it is not
okay to call something disgusting becausemommy worked really hard to make this.
But you can tell me one thing you likeor you think is okay, and then tell me
(10:57):
one thing you think could be better."
Of course, in the beginning, hewould look at me with a blank stare
like, what is that supposed to mean?
And so I would prompt him.
What about the texture?
Do you like it or does it feel weird?
Or, what about the chocolate chips?
Do you love them or do youthink there could be more?
Anything to get his brain lookingfor is some positive in what
(11:19):
feels like a negative situation.
And I get him to admit that there'sat least one thing that he likes.
Then I thank him for the feedbackand ask, "how do you think we
can make this better next time?"
So you see what I did there?
I didn't say, "okay, youdon't have to eat it".
I kept the expectation that thisfood will show up again, but I
(11:40):
made him part of the process.
That's how you create buy-in.
He's no longer just a critic.
He's a co-creator.
This whole approach helps kids build agrowth mindset, not just about change,
but also healthy food in general.
It teaches them, if I don't like itone way, maybe there's another way I
(12:01):
could like it, that would be better.
That's gold.
Honestly, plenty of adultscould use that reminder too.
There are a hundred waysto make almost any food.
We don't have to settle forone version that didn't work.
We can keep experimenting untilwe find the one that does.
That's the heart of creating ahealthy food culture at home.
(12:24):
It's not just "eat itbecause it's good for you".
It's, "let's figure out how to makethis something we actually enjoy.
How do we love the foods that love usback?" So when my kids give me the thumbs
down on something new, "I'll say, I knowit's hard to try new things sometimes.
What do you think we couldchange to make it better?
(12:46):
Add chocolate chips?
Change the texture, make it fluffier?"If they don't have an answer,
I'll simply say, "that's okay.
If you think of somethinglater, just let me know.
I'm going to think about someways to make these yummier".
That way the conversation stays open,and they know their opinion matters, but
the healthy food isn't going anywhere.
(13:10):
And here's a big one for me.
I don't offer alternate meals.
If my kids don't like what I've made, I'llsay, "I'm sorry you don't like this meal.
I understand that's disappointing,but this is what we made this time.
It's still healthy for your body.
You can finish it, or you canleave it, but we're not eating
anything else until lunch".
(13:31):
Now you get to decide what works foryour family, but in my experience, if
I start offering alternatives, my kidsquickly learn that protesting pays off.
And in the long run, that createsbigger battles at mealtimes.
I have learned the hard way, bykeeping it simple and consistent, they
learn that healthy food is the norm,and eventually they get on board.
(13:56):
Something important that I also wantto remind you about in this process is
that small changes lead to big wins.
Here's the thing, mama,don't start too big.
I know the temptation.
You get all fired up about feeding yourkids healthier breakfast, and suddenly
you're making four dozen spinachmuffins convinced they'll love them.
(14:17):
Then they take one bite, make the EWface, and you're left with a freezer
full of muffins no one will touch.
Ask me how I know?
Next week I'll show you how tomeal prep these recipes in bulk.
But when you're just starting,keep it small and strategic.
Try one new recipe at a timeand see how your kids respond.
(14:39):
If you land on one they like, orat least tolerate without dramatic
gagging, that's your quick win.
You can even make it a thing.
On Wednesdays, we makea special breakfast.
Or, make it a slow Saturdaymorning experience.
Cook together, eat together, andactually talk about what they
(14:59):
like or don't like without thepressure of rushing out the door.
Once you find the winning recipes foryour family, then you can make big
batches and stash them in the freezer.
Another way to make this transition easiertoo, is to let them keep a few of their
old favorites in the rotation at first.
It might look like healthy wafflesone day, cereal the next, then
(15:23):
healthy muffins, then cereal again.
Taking away the thing that they love allat once creates even more pushback, but
alternating gives them space to adapt.
And over time, the balance tipstowards the healthier option.
We did this with syrup.
(15:43):
When I started making healthierwaffles, my son wanted nothing
to do with real maple syrup.
He was a pancake syrupkid through and through.
Which is basically flavored cornsyrup, if you didn't know that.
But for years, I let him keep it.
That was my trade off.
The main thing was that he waseating healthier waffles and getting
(16:05):
vegetables into his breakfast.
Eventually, when he was ready,we swapped the maple syrup and
it was so much less of a fight.
Sometimes better is the goal, not perfect?
Those small steps add up, and beforeyou know it, you've shifted the whole
food culture in your home withoutan all out war over breakfast.
(16:28):
So as important as it is to start small,it's also important to start slow.
If your house is anything likemine, breakfast approval is divided.
My little guy, he eatseverything I make in the morning.
He's a morning person likehis daddy, he loves breakfast
and he does not discriminate.
In fact, cereal is his last choice.
(16:51):
He'll eat it, but only if it'sthe only thing left in the house.
But my oldest son, heneeded a long game approach.
Sometimes that meant I tookthe softer, more gradual route.
Other times I went full on creative momstrategy, also known as low key hardball.
(17:11):
A soft approach looks like this.
If only one, or even just a fewof your kids, are eating the
healthier breakfast, keep making it.
Let the others know gently butclearly, that this change is
here to stay and that you valuehealthy food, even if they don't.
There's a good chance thatover time they'll come around.
(17:33):
Every now and then, I'll loop back and askif there's a flavor they'd like to try.
Everyone likes to be asked for theirinput, even if the answer will be no.
It shows them that the door is open, theycan jump in anytime, and that they have
an invitation to be a part of the process.
That little, "if you want to tryagain, it's here" can go a long
(17:54):
way in breaking down resistance.
But if your kids are stubborn orstrong-willed, there may come a time when
you need to try something more direct.
I'm not saying it's the best option,and it's definitely not winning me any
Mom of the Year awards, but mamas ofstrong-willed kids will understand.
Here's my hardball move.
(18:16):
I would intentionally let a favoritebreakfast item run out and then
"forget" to buy it for a week or two.
Cereal was a big one.
When the box was gone, I'd say, "oh,no, I forgot to grab some at the store.
But we have lots of other options.We have oatmeal, muffins, waffles".
(18:41):
This might sound a littlesneaky, but here's why it works.
It gives them separation from what theylove so they can have a chance to say yes
to something else, even if it's not theirfavorite right away, they're at least
trying it, and honestly, that's progress.
Did this tactic work every single time?
No.
(19:02):
Did it have small successes?
Yes.
And in the world of parenting,we celebrate small successes.
Sometimes these little mom strategiesare the exact bridge that gets
your family from where you areto where you want them to be.
So don't judge me for thelengths I've gone in creating
healthy changes in our home.
We all gotta do whatwe gotta do sometimes.
(19:26):
Okay, mamas, let's talk about anotherquestion that I get all the time, and it
is, "what do I do if my kids won't eatgreen foods or veggies at all? What should
I do?" If the color green sends your kidsrunning from the table, like you just
served them a plate of radioactive waste.
(19:46):
Or if the mere site of a vegetabletriggers a full on meltdown, don't worry.
There are workarounds.
I'm going to tell you mybest kept secrets right now.
Okay?
First step is the chocolate option.
Bless chocolate.
Not only does it make everythingtaste better, but it's rich
brown color is perfect fordisguising the green from spinach.
(20:09):
A quick blend and suddenly you've gotspinach chocolate muffins instead of
"I'm not eating that mom" muffins.
Speaking of blending,pureeing is your best friend.
Spinach almost completely disappearsif you toss it in with your
wet ingredients before baking.
No green flags, no suspiciousside eye from across the table.
(20:33):
You'll be playing greeneggs and ham in no time.
Could you eat them here or there?
Could you eat them anywhere?
Now, for veggies like zucchini orcarrots, shredding is your stealth move.
But here's the trick, skip the bigchunky shred and go for a fine grate so
(20:54):
that they melt right into the batter.
You can even shred and blend if youneed to, to hide them even further and
carrots work especially great for this.
Zucchini is a little bit trickierbecause of the extra water content
in the veggies so just be carefulnot to end up with soggy baked goods.
It's a little trial and error,but you will find the sweet
spot and it is so doable.
(21:16):
Now, if green is just too much of ahurdle right now, start with orange.
Pumpkin, sweet potatoes andcarrots blend in so seamlessly
that most kids don't even blink.
Plus, orange feels like a funcolor instead of a scary one.
The next big decision is to show yourveggies or to not show your veggies.
(21:41):
Here's the final decision, mama.
How involved do you want your kids to be?
Some kids are more willing to eatsomething new if they helped make it.
These recipes feel a lot likemaking pancakes or cupcakes,
which means you can turn it intoan exciting baking experience.
My youngest will eat almost anythingif he's had a hand in making it.
(22:03):
Hand that kid a mixing spoon and he'sall in, regardless of what we made.
My oldest is a completely different story.
He's the kind of kid who woulddecide he hated something just
because he knew what was in it.
So for years, I kept my ingredientlist a closely guarded secret until
it was time to reveal the truth.
(22:23):
If I was making a special Saturday morningbatch of healthy waffles, I'd do the
veggie prep the night before, after hewas in bed, so there was zero evidence.
In the morning, all he saw was memixing batter and cooking waffles.
No spinach leaves in sight, noshredded zucchini, just voila waffles.
(22:44):
Eventually, after years of eatingthese breakfast and actually
liking them, he started toappreciate our healthier choices.
That's when I came clean.
"By the way, you're eating veggiesin your waffles all this time".
And by then he couldn't denyit, they were still good.
Now he's not only okay with veggiesand his breakfast, he's open
(23:04):
to talking about what goes intohis food and trying new things.
Which just goes to show, whether you startwith full transparency or a little stealth
mode, the end goal is the same, mama (23:13):
kids who enjoy healthy food without the fight.
So before we wrap up today,let's do a quick highlight
reel of what we've covered.
Number one is to promote a growthmindset by making small changes
exciting, and giving your kids a reasonto be curious instead of cautious.
(23:34):
Number two is overcomingobjections and creating buy-in.
So mealtimes become less of astandoff and more of a conversation.
Number three is celebrating smallwins and starting slow because better
is the goal, not always perfect.
Number four is working with pickyeaters by sneaking veggies in starting
(23:59):
with less intimidating colors orblending them right into the recipe.
And lastly, deciding on your veggiestrategy, whether that's involving
your kids in the process or goingfull stealth mode until they're ready.
It's all about finding what works for yourfamily, staying consistent and remembering
(24:20):
that these small changes really dostack up to big results over time.
All right, mama.
We've covered a lot today.
We've talked about how to set thestage for change, how to build a
growth mindset around food, ways tohandle the "I don't like it" objections
without losing your cool, and how tosneak or proudly show those veggies
(24:42):
so your kids will actually eat them.
And I just want to remindyou, this is a journey.
It's not about flipping a switch andsuddenly having a family of kale loving,
green smoothie drinking children.
It's about small steps, consistenteffort, and remembering that better is
still a win, even if it's not perfect.
(25:03):
Next week, we're getting super practical.
I'll walk you through the exact recipeswe use in our home, veggie loaded
waffles, muffins, oatmeal, and more.
And you'll learn myfavorite meal prep packs.
Plus how to make healthy breakfastsustainable so you're not adding
to the morning chaos or chainedto the kitchen every day.
(25:24):
Because here's the truth, you canabsolutely feed your family nourishing,
energizing breakfast without losing yourmind, and I can't wait to show you how.
So take heart, mama, you'redoing better than you think.
And these small steps you'retaking now, they're building a
legacy of wellness your kids willcarry for the rest of their lives.
(25:47):
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
(26:09):
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
(26:31):
I'm cheering you on.
Welcome to Tired Mommy Revival.
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
Hey friend, welcome back.
Grab your coffee even if it's yesterday'sreheated, no shame here, and let's
settle in because today we're continuingour conversation about building a
legacy of wellness in our families.
(02:09):
And we're tackling one ofthe most powerful and chaotic
places to start (02:12):
breakfast.
If you've ever thought, "I wantmy kids to eat better, but I don't
have the energy for a full-blownfood battle before 8:00 AM".
Well, mama, you're in the right place.
In part two of the series, we talkedabout mindset, how to build a healthy
(02:33):
food culture at home, connecting,eating well to what our kids actually
care about, tuning into how foodmakes us feel, and how to keep things
consistent without burning out.
All of that is the mindsetand the foundation.
But here's the thing.
Eventually we have to build onthat foundation by putting actual
(02:56):
healthier food on the plate.
And when we do, our kids will notice,and sometimes that's when we go
from beloved mom to villain in theirfood story in about 3.2 seconds.
That's why today we're moving fromthinking about change to navigating
change, how to handle the moment whenthe veggies actually hit the plate.
(03:21):
We're going to talk about how tomake small changes that stick, turn
objections into opportunities, createlittle wins that keep the momentum
going, and play the long game so healthyeating becomes the norm in your home.
Oh, and what to do when yourkids act like you've just served
(03:42):
them radioactive broccoli.
And Mama, this is so much bigger than justswapping Eggos for something healthier.
We are talking about reshaping what'snormal in your home, so your kids grow
up, nourished, confident and equippedto care for the body God gave them.
(04:03):
So stick with me because before theseries wraps up, I'll share the exact
recipes that made the difference for us.
Those veggie loaded waffles, muffins,and oatmeal my kids actually request.
And my system for making healthy breakfasthappen without adding to the morning
chaos or chaining yourself to the kitchen.
(04:26):
This is doable.
This is realistic.
And yes, it can even be fun.
So let's do this together,mama, and let's dive in.
When I'm talking to a girlfriend or aclient about making healthier changes
in their home, especially feedingtheir kids vegetables for breakfast,
(04:47):
one of the big questions is, "is itreally possible for my family to make
these changes? Like, it sounds nice,it sounds Pinterest worthy, but how
do I do this without losing my mind?"
And mama, I hear you.
Some days it feels like just switchingfrom the blue cup to the red cup is enough
(05:07):
to send a kid into a full blown meltdown.
So the thought of changing what'son their plate, that can feel
like poking a sleeping bear.
And if you have a toddler, youknow you don't poke the bear.
But here's the thing, kidsare creatures of habit.
Honestly, so are we.
Our brains love consistency.
(05:30):
It makes us feel safe, secure,and like we know what to expect.
And that's a good thing, until youtry to swap the sugary cereal for
something that actually fuels their body.
Then suddenly that built-in consistencymode becomes a little roadblock.
But here's the good news.
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It's not about forcinga total 180 overnight.
It's about something I like tocall habit hacking the brain.
And this works for adults justas much as it does for kids.
That means that we make small,almost sneaky shifts that help
new habits slide right in withas little resistance as possible.
(06:12):
It's change, but in slow, gentle, almostunnoticeable steps that your kids,
and your sanity, can actually handle.
So to get there, what we need to dois promote a growth mindset and help
our kids get excited about change.
One of the best ways to helpkids warm up to change is to make
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those changes small and rewarding.
Something that lights up the brain'slittle, "Ooh, this is good" center.
That's what helps build a growth mindset.
And for kids, the key isto prepare them for change.
If I just plop something new ontothe table with no warning, my boys
(06:56):
look at me like I've betrayed them.
And can you blame them?
That's like sitting down at a restaurantall excited for your favorite meal, and
then the server drops a plate of plainboiled Brussels sprouts in front of you.
And let's be real, we all knowthat, brussels sprouts are only
good if they've been roasted.
Definitely not boiled.
Can I get an amen?
(07:17):
So instead, what I do is I buildup the excitement in advance.
I use my words, my tone, evenmy body language to say, "Hey,
something fun is coming".
Sometimes I'll call the boys together andannounce, "okay, I have something exciting
to share. Tomorrow morning, I'm makingsomething special for breakfast. So if
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you wake up before me, no cereal, saveroom, because I'm making yummy waffles".
Or maybe we're all sitting aroundthe dinner table and I'll casually
drop, "oh, I almost forgot.
I found a fun new recipe todayand I'm making it tomorrow.
It's going to be delicious.
You want to help me?"
(08:00):
What I'm doing is setting the expectationfor change, but making it feel like
something they don't want to miss.
Will they always be thrilled?
No.
Sometimes they still push it aroundtheir plate with the same enthusiasm
they'd have for doing laundry.
But if they eat it, evengrudgingly, I call that a win, Mama.
(08:22):
And here's the thing.
As a mom, it's important to rememberto keep your expectations low.
You can show up with joy andexcitement, but if they're not on
board right away, it's not a personalrejection of you or your cooking.
This is a process.
You are in it for the long haul,not just this one breakfast.
(08:44):
And over time those little winsstack up into a totally different
food culture in your home.
You have to remember that thejourney you're taking your
family on takes time and patiencewill win out every single time.
It's a journey that's worthyof the intention and the effort
(09:05):
that you're putting into it.
Okay?
But let's be real.
Sometimes your kids will not be on boardwith this whole healthier breakfast thing.
They will not be ridingthe crunchy train with you.
In fact, they might be standingon the tracks, arms crossed,
daring you to come closer.
My oldest was like that when Ifirst started making changes.
(09:27):
He wasn't throwing tantrumsevery day, but his enthusiasm
was, let's just say lukewarm.
Think side eyeing me whilereluctantly chewing a waffle
like it was an act of charity.
And honestly, that'snormal, even expected.
But it didn't stop me from being aone woman healthy food pep squad.
(09:49):
Picture me in the kitchen.
"Rah rah.
Veggies are great.
Veggies are great, and you ate eight."Still, there were plenty of mornings that
he would flat out say, "I don't like this.
It's disgusting." So whatdo you do when that happens?
First, deep breath, mama.
This is not the end of the world orthe end of your healthy food dreams.
(10:13):
I had many, many days where I wonderedif my kids would ever get there.
Spoiler, they did.
And yours will too, even whenit feels completely impossible.
Hold on to hope, Mama.
One way to help is to takea growth mindset approach.
(10:34):
And here's the bonus, you canteach respectful communication and
constructive feedback at the same time.
When my son would pull the "disgusting"card, I'd say something like, "it is not
okay to call something disgusting becausemommy worked really hard to make this.
But you can tell me one thing you likeor you think is okay, and then tell me
(10:57):
one thing you think could be better."
Of course, in the beginning, hewould look at me with a blank stare
like, what is that supposed to mean?
And so I would prompt him.
What about the texture?
Do you like it or does it feel weird?
Or, what about the chocolate chips?
Do you love them or do youthink there could be more?
Anything to get his brain lookingfor is some positive in what
(11:19):
feels like a negative situation.
And I get him to admit that there'sat least one thing that he likes.
Then I thank him for the feedbackand ask, "how do you think we
can make this better next time?"
So you see what I did there?
I didn't say, "okay, youdon't have to eat it".
I kept the expectation that thisfood will show up again, but I
(11:40):
made him part of the process.
That's how you create buy-in.
He's no longer just a critic.
He's a co-creator.
This whole approach helps kids build agrowth mindset, not just about change,
but also healthy food in general.
It teaches them, if I don't like itone way, maybe there's another way I
(12:01):
could like it, that would be better.
That's gold.
Honestly, plenty of adultscould use that reminder too.
There are a hundred waysto make almost any food.
We don't have to settle forone version that didn't work.
We can keep experimenting untilwe find the one that does.
That's the heart of creating ahealthy food culture at home.
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It's not just "eat itbecause it's good for you".
It's, "let's figure out how to makethis something we actually enjoy.
How do we love the foods that love usback?" So when my kids give me the thumbs
down on something new, "I'll say, I knowit's hard to try new things sometimes.
What do you think we couldchange to make it better?
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Add chocolate chips?
Change the texture, make it fluffier?"If they don't have an answer,
I'll simply say, "that's okay.
If you think of somethinglater, just let me know.
I'm going to think about someways to make these yummier".
That way the conversation stays open,and they know their opinion matters, but
the healthy food isn't going anywhere.
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And here's a big one for me.
I don't offer alternate meals.
If my kids don't like what I've made, I'llsay, "I'm sorry you don't like this meal.
I understand that's disappointing,but this is what we made this time.
It's still healthy for your body.
You can finish it, or you canleave it, but we're not eating
anything else until lunch".
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Now you get to decide what works foryour family, but in my experience, if
I start offering alternatives, my kidsquickly learn that protesting pays off.
And in the long run, that createsbigger battles at mealtimes.
I have learned the hard way, bykeeping it simple and consistent, they
learn that healthy food is the norm,and eventually they get on board.
(13:56):
Something important that I also wantto remind you about in this process is
that small changes lead to big wins.
Here's the thing, mama,don't start too big.
I know the temptation.
You get all fired up about feeding yourkids healthier breakfast, and suddenly
you're making four dozen spinachmuffins convinced they'll love them.
(14:17):
Then they take one bite, make the EWface, and you're left with a freezer
full of muffins no one will touch.
Ask me how I know?
Next week I'll show you how tomeal prep these recipes in bulk.
But when you're just starting,keep it small and strategic.
Try one new recipe at a timeand see how your kids respond.
(14:39):
If you land on one they like, orat least tolerate without dramatic
gagging, that's your quick win.
You can even make it a thing.
On Wednesdays, we makea special breakfast.
Or, make it a slow Saturdaymorning experience.
Cook together, eat together, andactually talk about what they
(14:59):
like or don't like without thepressure of rushing out the door.
Once you find the winning recipes foryour family, then you can make big
batches and stash them in the freezer.
Another way to make this transition easiertoo, is to let them keep a few of their
old favorites in the rotation at first.
It might look like healthy wafflesone day, cereal the next, then
(15:23):
healthy muffins, then cereal again.
Taking away the thing that they love allat once creates even more pushback, but
alternating gives them space to adapt.
And over time, the balance tipstowards the healthier option.
We did this with syrup.
(15:43):
When I started making healthierwaffles, my son wanted nothing
to do with real maple syrup.
He was a pancake syrupkid through and through.
Which is basically flavored cornsyrup, if you didn't know that.
But for years, I let him keep it.
That was my trade off.
The main thing was that he waseating healthier waffles and getting
(16:05):
vegetables into his breakfast.
Eventually, when he was ready,we swapped the maple syrup and
it was so much less of a fight.
Sometimes better is the goal, not perfect?
Those small steps add up, and beforeyou know it, you've shifted the whole
food culture in your home withoutan all out war over breakfast.
(16:28):
So as important as it is to start small,it's also important to start slow.
If your house is anything likemine, breakfast approval is divided.
My little guy, he eatseverything I make in the morning.
He's a morning person likehis daddy, he loves breakfast
and he does not discriminate.
In fact, cereal is his last choice.
(16:51):
He'll eat it, but only if it'sthe only thing left in the house.
But my oldest son, heneeded a long game approach.
Sometimes that meant I tookthe softer, more gradual route.
Other times I went full on creative momstrategy, also known as low key hardball.
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A soft approach looks like this.
If only one, or even just a fewof your kids, are eating the
healthier breakfast, keep making it.
Let the others know gently butclearly, that this change is
here to stay and that you valuehealthy food, even if they don't.
There's a good chance thatover time they'll come around.
(17:33):
Every now and then, I'll loop back and askif there's a flavor they'd like to try.
Everyone likes to be asked for theirinput, even if the answer will be no.
It shows them that the door is open, theycan jump in anytime, and that they have
an invitation to be a part of the process.
That little, "if you want to tryagain, it's here" can go a long
(17:54):
way in breaking down resistance.
But if your kids are stubborn orstrong-willed, there may come a time when
you need to try something more direct.
I'm not saying it's the best option,and it's definitely not winning me any
Mom of the Year awards, but mamas ofstrong-willed kids will understand.
Here's my hardball move.
(18:16):
I would intentionally let a favoritebreakfast item run out and then
"forget" to buy it for a week or two.
Cereal was a big one.
When the box was gone, I'd say, "oh,no, I forgot to grab some at the store.
But we have lots of other options.We have oatmeal, muffins, waffles".
(18:41):
This might sound a littlesneaky, but here's why it works.
It gives them separation from what theylove so they can have a chance to say yes
to something else, even if it's not theirfavorite right away, they're at least
trying it, and honestly, that's progress.
Did this tactic work every single time?
No.
(19:02):
Did it have small successes?
Yes.
And in the world of parenting,we celebrate small successes.
Sometimes these little mom strategiesare the exact bridge that gets
your family from where you areto where you want them to be.
So don't judge me for thelengths I've gone in creating
healthy changes in our home.
We all gotta do whatwe gotta do sometimes.
(19:26):
Okay, mamas, let's talk about anotherquestion that I get all the time, and it
is, "what do I do if my kids won't eatgreen foods or veggies at all? What should
I do?" If the color green sends your kidsrunning from the table, like you just
served them a plate of radioactive waste.
(19:46):
Or if the mere site of a vegetabletriggers a full on meltdown, don't worry.
There are workarounds.
I'm going to tell you mybest kept secrets right now.
Okay?
First step is the chocolate option.
Bless chocolate.
Not only does it make everythingtaste better, but it's rich
brown color is perfect fordisguising the green from spinach.
(20:09):
A quick blend and suddenly you've gotspinach chocolate muffins instead of
"I'm not eating that mom" muffins.
Speaking of blending,pureeing is your best friend.
Spinach almost completely disappearsif you toss it in with your
wet ingredients before baking.
No green flags, no suspiciousside eye from across the table.
(20:33):
You'll be playing greeneggs and ham in no time.
Could you eat them here or there?
Could you eat them anywhere?
Now, for veggies like zucchini orcarrots, shredding is your stealth move.
But here's the trick, skip the bigchunky shred and go for a fine grate so
(20:54):
that they melt right into the batter.
You can even shred and blend if youneed to, to hide them even further and
carrots work especially great for this.
Zucchini is a little bit trickierbecause of the extra water content
in the veggies so just be carefulnot to end up with soggy baked goods.
It's a little trial and error,but you will find the sweet
spot and it is so doable.
(21:16):
Now, if green is just too much of ahurdle right now, start with orange.
Pumpkin, sweet potatoes andcarrots blend in so seamlessly
that most kids don't even blink.
Plus, orange feels like a funcolor instead of a scary one.
The next big decision is to show yourveggies or to not show your veggies.
(21:41):
Here's the final decision, mama.
How involved do you want your kids to be?
Some kids are more willing to eatsomething new if they helped make it.
These recipes feel a lot likemaking pancakes or cupcakes,
which means you can turn it intoan exciting baking experience.
My youngest will eat almost anythingif he's had a hand in making it.
(22:03):
Hand that kid a mixing spoon and he'sall in, regardless of what we made.
My oldest is a completely different story.
He's the kind of kid who woulddecide he hated something just
because he knew what was in it.
So for years, I kept my ingredientlist a closely guarded secret until
it was time to reveal the truth.
(22:23):
If I was making a special Saturday morningbatch of healthy waffles, I'd do the
veggie prep the night before, after hewas in bed, so there was zero evidence.
In the morning, all he saw was memixing batter and cooking waffles.
No spinach leaves in sight, noshredded zucchini, just voila waffles.
(22:44):
Eventually, after years of eatingthese breakfast and actually
liking them, he started toappreciate our healthier choices.
That's when I came clean.
"By the way, you're eating veggiesin your waffles all this time".
And by then he couldn't denyit, they were still good.
Now he's not only okay with veggiesand his breakfast, he's open
(23:04):
to talking about what goes intohis food and trying new things.
Which just goes to show, whether you startwith full transparency or a little stealth
mode, the end goal is the same, mama (23:13):
kids who enjoy healthy food without the fight.
So before we wrap up today,let's do a quick highlight
reel of what we've covered.
Number one is to promote a growthmindset by making small changes
exciting, and giving your kids a reasonto be curious instead of cautious.
(23:34):
Number two is overcomingobjections and creating buy-in.
So mealtimes become less of astandoff and more of a conversation.
Number three is celebrating smallwins and starting slow because better
is the goal, not always perfect.
Number four is working with pickyeaters by sneaking veggies in starting
(23:59):
with less intimidating colors orblending them right into the recipe.
And lastly, deciding on your veggiestrategy, whether that's involving
your kids in the process or goingfull stealth mode until they're ready.
It's all about finding what works for yourfamily, staying consistent and remembering
(24:20):
that these small changes really dostack up to big results over time.
All right, mama.
We've covered a lot today.
We've talked about how to set thestage for change, how to build a
growth mindset around food, ways tohandle the "I don't like it" objections
without losing your cool, and how tosneak or proudly show those veggies
(24:42):
so your kids will actually eat them.
And I just want to remindyou, this is a journey.
It's not about flipping a switch andsuddenly having a family of kale loving,
green smoothie drinking children.
It's about small steps, consistenteffort, and remembering that better is
still a win, even if it's not perfect.
(25:03):
Next week, we're getting super practical.
I'll walk you through the exact recipeswe use in our home, veggie loaded
waffles, muffins, oatmeal, and more.
And you'll learn myfavorite meal prep packs.
Plus how to make healthy breakfastsustainable so you're not adding
to the morning chaos or chainedto the kitchen every day.
(25:24):
Because here's the truth, you canabsolutely feed your family nourishing,
energizing breakfast without losing yourmind, and I can't wait to show you how.
So take heart, mama, you'redoing better than you think.
And these small steps you'retaking now, they're building a
legacy of wellness your kids willcarry for the rest of their lives.
(25:47):
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
(26:09):
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
(26:31):
I'm cheering you on.
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