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How to Cook Rice So Your Child Will Eat It

Oct 17, 2011 | By Melissa Lewis

Feeding picky eaters can turn mealtime into a culinary challenge, but it’s not uncommon for children to reject certain foods based on appearance, texture or taste. Some youngsters love sticky boiled rice all on its own, but if yours doesn’t, find ways to cook rice so your child will eat it. Boil or bake the rice as you normally would, and use a few creative techniques for camouflaging the grain with flavors your child can’t get enough of.

Step 1

Stir cheese sauce into rice and toss in browned ground beef or soy crumbles for flavor and added protein. Dr. William Sears suggests dressing up an unfamiliar food with a familiar topping to appeal to kids. Simply sprinkling shredded cheese on top of rice might be enough to encourage your little one to take a bite.

Step 2

Layer the rice with other ingredients in a bowl. The USA Rice Federation recommends putting rice on the bottom of the bowl, topping it with a variety of colorful vegetables and adding chunks of grilled chicken or any leftover meat you have in the refrigerator. If your child prefers white rice, mix it with brown rice to boost the fiber and nutrition in her bowl. Eating 1/2 cup of brown rice gives your child a healthy serving of whole grains. For added appeal, serve this layered meal in a clear glass dish, top it with tuna and give it a silly name, like “The Fantastic Fishbowl Lunch.”

Step 3

Put rice in a hot pan with oil or butter, and scramble in an egg. Add peas, chunks of ham and a dash of soy sauce for a balanced, kid-friendly meal with an Asian twist. If your child hates rice because of its texture, fried rice might appeal.

Step 4

Mix pineapple chunks and shredded coconut into cooked rice or toss in dried cherries and sprinkle nuts on top. Your child might forget she’s eating rice when you serve it with something sweet.

Step 5

Wrap canned beans and cooked rice in a soft, whole-wheat tortilla. Serve with mild salsa and sour cream so your child can have fun dipping her wrap before each bite.

Step 6

Create bite-sized snacks that kids enjoy nibbling on. Blend cooked rice with shredded cheese, egg, salsa and sour cream. Spoon the mixture into greased muffin cups and top with crushed tortilla chips. Bake for 15 to 20 minutes in a 350-degree oven.

Tips and Warnings

  • Many of the foods kids love come in bright, unnatural colors. Make crazy colorful rice by adding a drop or two of food coloring to the water when you boil it. If all else fails, use leftover rice to make rice pudding. Most youngsters won’t be able to resist this creamy, sweet dessert.
  • Forcing your child to eat something she hates won’t make her learn to like it. If your child won’t eat certain foods, she might simply be going through a phase. Be flexible and offer her healthy foods she’s interested in eating.

References

Article reviewed by Glenn Singer Last updated on: Oct 17, 2011

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