Oh my goodness!! The ever present “know a lot” Neil DeGrasse Tyson said something I never heard before. “Children have more taste buds compared to adults, making their taste perceptions more intense. This heightened sensitivity can make bitter flavors in vegetables more pronounced and less palatable.”

I mean, UNBELIEVABLE!!

Someone should have told my mother this when I was a child.

Scientists also say that children may have developed this years ago to avoid poisonous plants.

So, you probably STILL dont like vegetables because you remember them tasting so bad as a child, and being forced to eat them, fearing punishment (trauma? 😆).

Making vegetables taste better and less bitter can be done in many ways.

Here are some easy methods that you can use:

Cooking Techniques

1. Roasting:

- Roasting vegetables makes them sweeter by caramelizing their natural sugars.

- Example: Roast Brussels sprouts with olive oil, salt, and a bit of honey or balsamic glaze.

2. Blanching:

- Briefly boiling vegetables and then cooling them in ice water reduces bitterness.

- Example: Blanch kale before adding it to salads or smoothies.

3. Marinating:

- Soaking vegetables in vinegar or lemon juice can balance their bitterness.

- Example: Marinate cucumbers in vinegar, salt, and sugar for a quick pickle.

4. Using Sweeteners:

- Adding small amounts of honey, maple syrup, or fruit can make vegetables less bitter.

- Example: Add raisins or apple slices to a spinach salad.

5. Incorporating Fats:

- Cooking vegetables with olive oil or butter can reduce bitterness.

- Example: Sauté kale or chard in olive oil or butter.

6. Spices and Herbs:

- Using spices and herbs can mask bitterness and add flavor.

- Example: Add garlic, ginger, or cumin to sautéed vegetables.

Behavioral Tips

1. Repeated Exposure:

- Gradually increase the amount of bitter vegetables you eat to get used to the taste.

- Example: Start with small amounts of broccoli in your dishes and slowly increase.

2. Pairing with Favorites:

- Mix bitter vegetables with foods you already like.

- Example: Add spinach to a cheesy pasta dish.

3. Positive Reinforcement:

- Reward yourself when you eat vegetables to build positive associations.

- Example: Treat yourself to something you enjoy after eating your veggies.

4. Creative Presentation:

- Make vegetables look fun and appealing on your plate.

- Example: Arrange vegetables in fun shapes or patterns.

5. Cooking Together:

- Get involved in cooking your vegetables to make them more interesting.

- Example: Help wash, peel, and chop vegetables for dinner.

Recipes and Suggestions

1. Sweet Potato and Carrot Mash:

- Combine sweet potatoes and carrots for a naturally sweet and creamy mash.

2. Honey-Glazed Carrots:

- Roast carrots with a drizzle of honey and a sprinkle of thyme.

3. Kale Chips:

- Bake kale with olive oil and a touch of salt for crispy, savory chips.

4. Spinach and Berry Smoothie:

- Blend spinach with sweet fruits like bananas and berries to mask the bitterness.

5. Vegetable Stir-Fry:

- Stir-fry a mix of vegetables with soy sauce, ginger, and garlic.

Footnotes

1  Here are two relevant research papers that discuss children's sensitivity to bitterness in vegetables:

1. Title: Child-reported vegetable neophobia is associated with risk avoidance for distaste in children aged 4–15 years

   • Authors: AEM Hendriks-Hartensveld, C Nederkoorn

   • Summary: This study explores the relationship between vegetable neophobia (fear of new vegetables) and sensitivity to bitter tastes in children. It suggests that children who are more sensitive to bitter tastes tend to avoid vegetables due to the associated risk of distaste.

   • Publication: Appetite, 2023

   • Link to Full Article

2. Title: Food Neophobia and its Association with Nutritional Status and Diet Quality in Children Ages 2 to 5 in Barangay Gulang-gulang, Lucena City, Philippines

   • Authors: BFAB Albitos, ASA Barrion

   • Summary: This research investigates the impact of food neophobia on dietary habits and nutritional status in young children. It highlights how children's preference for sweet and salty tastes over bitter ones, like those found in many vegetables, affects their diet quality.

   • Publication: Journal of Human Ecology and Sustainability, 2023

   • Link to Full Article (PDF)