6 Winter Veggies your Kids will Love 


winter veggies for kids


It’s hard to believe that winter is upon us – and though there are definitely moments when I miss the summer sun and the farmer’s market, there’s a lot to love about seasonal winter veggies, too. 

In fact, winter veggies are great for their affordability (tubers and root vegetables are generally quite a bit lighter on the wallet compared to berries and summer vegetables) and their shelf life: most can last a couple of weeks before even starting to show any deterioration. 

Here are six of our favorite winter vegetables that are fantastic for eaters of all ages and sizes – stay warm!

1. Cabbage

A highly economical nutritional powerhouse, cabbage is good for more than just cole slaw. It’s high in vitamins (especially vitamin C), antioxidants, and minerals (including potassium), and also has a very high water content, which makes it great for hydration during the colder months. Red cabbage is slightly healthier than green cabbage, if it’s available to you, because it contains flavonoids called anthocyanins, which have been associated in studies with a reduced cancer risk… but any kind is great! 

How we like it: 

  • Cabbage is a great addition to a simple stir-fry
  • Slice it up and roast it in the oven with olive oil, salt, and parmesan cheese 
  • Add to soups and stews
  • Roast leaves to soften and use them as wraps (or, for your kids, you could call them “boats”) – fill with hummus, Amara Pumpkin & Pear puree, or meat and rice for a well-rounded snack or dish

2. Cauliflower 

Broccoli’s underrated sibling, cauliflower is a super healthy and kid-friendly food. It’s high in vitamins C and K as well as minerals and fiber; and cauliflower actually offers some protein, too, which is nice! 

How we like it: 

  • Simple roasted cauliflower is a classic
  • Make an easy cauliflower rice by pulsing or grating cauliflower in a food processor, then cook and season to taste
  • Consider topping cauliflower with grated or shredded cheese (I don’t know about you but my kids are usually game to try just about anything when it has cheese on it, hah)
  • Pairs great with Amara Kale Potato Veggie Mash

3. Sweet Potatoes

Slightly healthier than white potatoes, sweet potatoes are an absolute favorite winter staple that most kids LOVE. They’re high in vitamin A and potassium and are SO versatile. You can do almost anything with a sweet potato, seriously… 

How we like it: 

  • Roasted sweet potatoes are perfect for a simple side dish or finger food (and a preferable alternative to traditional french fries)
  • Boil and mash them for a beautiful twist on mashed potatoes 
  • Use a simple sweet potato puree as an ingredient in other foods such as oatmeal, pasta dishes, sauces, or even latkes
  • Use Amara Sweet Potato Raspberry puree for travel and on-the-run; or use the simple recipe on the side of the box to make mini sweet potato pies with your toddler

4. Onions

Onions are a fantastic way to introduce young children not only to winter veggies but also the wonderful world of spices – they’re great for digestion and are high in fiber, prebiotics, and vitamin C, plus they pack a big punch in the flavor department. 

How we like it: 

  • With younger children, onions are a great seasoning tool – add them to soups, sauces, pastas, egg dishes, and other meals you know your children like to expose them to the taste profile
  • Add cooked onion to purees or single-ingredient side dishes such as peas or carrots
  • Pan sauteed onions (with a drizzle of olive oil) are surprisingly sweet – and we love serving them alongside traditional rice and bean dishes (pairs well with Amara Black Bean & Sweet Corn)

5. Beets

I know some of you may disagree with me, but beets are the best! And even if your children take a little while to warm to the taste, most children love seeing beets on their plate thanks to the bright color. And since beets are a naturally sweet vegetable, many kids do in fact really enjoy them. Beets are high in potassium and iron, and roasting them really brings out their earthy sweet flavor.

How we like it: 

  • Roast beets and puree them with a drizzle of olive oil and salt for spoon-feeding
  • Cube or slice beets and roast with olive oil and salt for a finger food
  • Roast beets and use them to make a fun purple hummus – serve with crackers, cucumbers, or plain 
  • Serve alongside a savory flavor, such as Amara Kale Potato Mash or Amara Veggie Blend
  • Try in a fun, snackable form, like our Beets n' Berries Yogurt Melts

    6. Carrots

    Carrots are usually super affordable and you likely already know some of their many health benefits: they’re high in beta carotene (which converts to vitamin A in the body), high in fiber, and good for both the skin and the immune system. If you have a child who’s lukewarm on vegetables, carrots are a wonderful place to practice repeated exposure

    How we like it: 

    • Simple roasted carrots with olive oil and salt are a fan-fave and nearly impossible to mess up – they’re great fresh/hot but also are delicious even after they’ve cooled, so they hold up nicely as leftovers. 
    • Boiled and pureed carrots go well with other winter classics such as potatoes, peas, or corn. 
    • Try a simple grated carrot salad by shredding carrots and mixing with oil, lemon, salt and pepper. 
    • Try using shredded carrots in lieu of potatoes to make latkes. 
    • Enjoy snacking on carrots in our no-added-sugar Plant-Based Yogurt Melts. They come in two delicious carrot-based varieties: Mango Carrots and Carrot Raspberry!


    Psst: If you haven’t tried them, parsnips are also fantastic! They look just like carrots except that they’re more yellow/cream-colored, and they’re slightly sweeter and nuttier in flavor. We’ve had a lot of fun running taste tests with parsnips and carrots in our house – try them both and talk to your child about the differences and similarities in how they look, cook, and taste!

    If you are short on time and want to reap some of the benefits of winter vegetables without the fuss, check out Amara’s baby food and toddler snacks featuring a variety of root vegetables and tubers – it’s a great way to expose your child to the fresh, real flavors of these foods, less all the prepwork involved. (I may or may not always nearly chop off a finger trying to chop up some of these things…) For toddlers, try Amara’s Root Veggie Sampler Packof sugar-free yogurt melts; and for babies, take a look at the Intro to Veggies Sampler, featuring kale, sweet potatoes, carrots, peas, corn, pumpkin, and more! 


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    Article researched by:
    Amara's Chief Nutritionist: Sonia A. Schiess, PhD in Nutrition, specialized in the introduction of solids and liquids to infants. Sonia's passion started when she was studying nutrition and dietetics in university, completing a post degree in Human Nutrition. Later on, she completed her PhD as a nutritionist, with a focus on introducing food in the first year of a baby's life. Her wide experience gives her a unique perspective, drawing from her time in clinics, hospitals, independent consulting and university research. She's authored several papers including "Introduction of complementary feeding"; "Introduction of potentially allergenic foods in the infant's diet during the first year of life" and "Intake of energy providing liquids during the first year of life" in five European countries. The combination of Sonia's science and our chef's magic ensures every Amara product is not only optimized for your baby's health but is delicious as well.

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