Introduce More Veggies to Picky Eaters With a Kids’ Taste Test from FoodCorps

Our nonprofit partners at FoodCorps work diligently every day to help bring food education and nourishing meals to public schools across the country. Their members create and sustain healthy school food environments by providing nutritious school meals, hands-on learning activities, and educational programs in public schools. Some days, this looks like harvesting fresh produce from school garden; other days, it looks like cooking and sharing a delicious meal.

One of the most effective ways that FoodCorps encourages children to enjoy fresh fruits and vegetables is by hosting taste tests. During these activities, students are able to try a fruit or vegetable prepared in different ways — a great way to encourage kids to try a variety of foods and get to know their own tastes and preferences.  

Ready to start your own at-home taste test? Read on to get the recipes, helpful hints, and fun facts for expanding your kids’ palates!

How To Host a FoodCorps-Approved Taste Test for Kids

1. Get kids excited about trying new foods. Do this by explaining the taste test and how it will work.
2. Gather the ingredients you’ll need for each recipe. If your kids are a bit older, they may like to do the grocery shopping with you.
3. Prepare each recipe along with your kids. Involve them however you can based on kids’ ages (i.e. chopping veggies with kid-safe knives, tearing up herbs or greens, tossing salads, etc.)
4. Plate each dish. Arranging them from simplest to most complex. (For example, you’ll want to start with the purest version of the food so they can see how it’s changed in each new preparation.)
5. Drum up excitement. Do this by sharing interesting facts about each food before tasting begins.
6. Start tasting. Encourage kids to share their feedback on what each dish tastes like by asking questions about things like taste, texture, and what the food reminds them of.
7. Vote! Once your kids have tasted each dish, you may have them vote on their favorite dish. Take a tip from FoodCorps by asking kids to drop a dried bean (or something similar, like marbles or jelly beans) into a cup near their favorite dish to cast their vote.

Carrots Three Ways: How to Introduce More Veggies to Kids

Simple Roasted Carrots

Yield: 4 servings
Active time: 5 minutes
Total time: 40 minutes

Ingredients:

1 pound carrots (about 3–4 large carrots, or 2 ½ cups cut)
1 tablespoon olive oil
¼ teaspoon salt, more to taste
⅛ teaspoon freshly ground black pepper, more to taste

Instructions:

Preheat oven to 450°F.

Cut carrots lengthwise into halves or quarters, depending on size, and slice into 2-inch segments. If carrots are very small, roast them whole.

Toss carrots on a rimmed baking sheet with olive oil, salt, and pepper.

Roast until tender and golden brown, 25 to 35 minutes, flipping halfway through.

Variations:

• Add spices such as cumin, paprika, mild chili powder, or curry powder when tossing with olive oil
• For extra sweetness, drizzle with honey or maple syrup before roasting
• Finish with fresh herbs (parsley, dill, cilantro) or a squeeze of lemon juice before serving

---

Puréed Carrot and Ginger Soup

Yield: 4 servings (1 cup each)
Active Time: 10 minutes
Total Time: 10 minutes

Ingredients:

2 teaspoons unsalted butter or olive oil
⅔ cup onion, coarsely chopped (about ½ of a medium onion)
1 garlic clove, minced
½-inch piece fresh ginger, peeled and finely minced (about ½ teaspoon)
½ pound (8 oz) carrots, cut into ½-inch rounds
1 ½ to 2 cups water or low-sodium vegetable broth (or combination of both), more as needed
⅛ teaspoon salt, more to taste
Pinch of pepper, more to taste

Instructions:

Melt butter in a stockpot over medium heat. Add onion, garlic, and ginger, and cook until translucent, about 4–6 minutes.

Add carrots along with just enough water or stock to cover. Season with salt and pepper. Bring to a boil, then reduce heat and simmer until carrots are tender.

Purée the soup in a blender, food processor, or with an immersion blender until smooth.

Return to the pot and add reserved liquid to thin to desired consistency. Taste and adjust seasoning.

Variations:

• Use coconut milk in place of some stock for a creamy twist
• Add warming spices such as curry powder, cumin, or chili flakes
• Garnish with fresh cilantro, parsley, or chopped nuts like peanuts (be careful of allergies!) or cashews

---

Shredded Carrot Salad

Yield: 4 servings
Active Time: 5 minutes
Total Time:5 minutes

Ingredients:

3 ounces carrots (about 1 cup shredded or 1–2 medium carrots)
2 teaspoons lemon juice
Pinch of salt, more to taste
Pinch of pepper, more to taste
2 teaspoons olive oil

Instructions:

Grate carrots into fine shreds using a box grater or food processor.

In a small bowl, whisk together lemon juice, salt, and pepper. Slowly whisk in olive oil until combined.

Toss shredded carrots with just enough dressing to lightly coat (you may not need it all). The salad should look moist, not wet. Taste and adjust seasoning.

Variations:

• Add chopped flat-leaf parsley for freshness
• Mix in a touch of Dijon mustard, garlic, or honey to the dressing
• Sprinkle in toasted nuts or seeds for crunch

Kid-Friendly Carrot Facts From FoodCorps

Depending on their age, kids might enjoy learning more about the foods they’re eating. Share these fun food facts about carrots with older kids before the taste test to spark their interest in eating fruits and vegetables.

• Carrots are crunchy root vegetables that are grown as annual plants but are actually biennials (the plant goes to seed and dies in its second year).
• There are over 100 varieties of carrots, ranging in shape and color.
• Carrots are rich in vitamin A, biotin, vitamin K, and potassium.
• Carrots contain beta carotene, which is the orange or red plant pigment that gives them their color. Our bodies take beta carotene and turn it into vitamin A, an important vitamin for our eyesight!
• Baby carrots aren’t a variety of carrot, but instead an invention created by a California farmer. Not wanting to waste the imperfect carrots he grew because they wouldn’t sell, he peeled and whittled them down into smaller pieces to make them more appealing.

Get Involved With FoodCorps

This summer’s federal budget package—along with other rollbacks announced earlier in 2025—cut millions of dollars from crucial nutrition programs. FoodCorps itself lost around 40% of its funding after changes to its partnership with AmeriCorps.  

Because of these funding cuts, it’s more important than ever for FoodCorps to advocate for children at the federal level. The organization continues to fight for change in Washington, and so far this year, they’ve celebrated a few hard-fought wins in state legislatures, such as New York’s new Healthy School Meals for All policy that allows all schools in the National School Lunch Program (NSLP) to offer free meals to all students, regardless of their household income.

Here are a few ways to support FoodCorps’ mission:

• Make a donation to FoodCorps and help protect children’s health and wellbeing. (Just $36 supports one year of access to food education and nourishing school meals for one student!)
• Get involved with what’s happening in your state surrounding school meals by using FoodCorps’ Policy Action Map, which lets you explore recent wins, ongoing efforts, and the latest updates on school food policies across the country. It’s a powerful way to see where progress is happening and find local ways to get involved.
• Fill out FoodCorps’ Advocacy Profile to get connected to school food policy efforts in your state. You’ll get tailored updates and opportunities to take action where it matters most — right where you live.
• Apply to become a FoodCorps member and teach kids to grow, cook, and love nourishing foods through hands-on, experiential food education.