Mushrooms are an incredibly nutritious food, but it's not uncommon for children to cringe at them.
Whether it's because of their texture, their particular flavor or simply their appearance, mushrooms are not always welcome on the plates of the youngest. However, with a little creativity and a few tricks, it is possible to make children love mushrooms .
In this article, we'll explore why children may not enjoy mushrooms and share practical tips and delicious recipes to help them overcome their aversion.
Why Don't Kids Like Mushrooms?
1. An Unfamiliar Texture
The texture of mushrooms is often described as squishy or slippery, which can be unpleasant for some children. They generally prefer firmer, crunchier foods, and so may be put off by the mouthfeel that mushrooms provide.
2. An intense umami flavor
Mushrooms are high in umami, a flavor that can be difficult for sensitive palates to appreciate. Umami, often described as a "savory" or "deep" flavor, may be too intense for children accustomed to milder tastes.
3. An Unappealing Visual Aspect
Mushrooms, especially those that are dark or unusually shaped, may seem unappealing to children. Appearance plays an important role in young people's acceptance of food, and mushrooms don't always make a good impression at first glance.
4. Psychological Predispositions
Some children may be influenced by preconceived notions, such as the idea that mushrooms are "strange" or potentially dangerous (due to poisonous mushrooms). This fear or distrust may prevent them from trying and enjoying mushrooms.
5. A Bad Previous Experience
If a child has ever tasted poorly prepared mushrooms, such as too chewy or bitter, he or she may develop a lasting aversion to that food. A negative first impression is often difficult to overcome.
The Importance of Mushrooms in Food
Mushrooms are not only delicious, they are also extremely beneficial for your health (see study published in the Journal of Food Science and Nutrition )
Here are some reasons why it is important to include mushrooms in your child's diet:
1. Rich in essential nutrients
Mushrooms are an excellent source of vitamins, including vitamins B and D, as well as minerals such as selenium, potassium and copper. These nutrients are essential for the development and maintenance of health of children.
2. Low in calories
With their low calorie content, mushrooms are a great option for balanced meals, without adding unnecessary weight to your child's daily diet.
3. Immune properties
Mushrooms generally contain antioxidants and other compounds that can help strengthen the immune system, a great benefit for growing children.
Practical Tips for Getting Children to Appreciate Mushrooms
Here are some effective strategies to help your children accept, and even enjoy, mushrooms:
1. Introduce Mushrooms Gradually
Instead of introducing mushrooms as a main dish, start by incorporating them in small quantities into dishes your children already love. For example, add a few slices of mushrooms to a pizza, mix them into a pasta sauce, or stir them into a soup. This approach allows children to become familiar with the flavor of mushrooms without feeling overwhelmed.
2. Explore the Diversity of Mushrooms
There are many varieties of mushrooms, each with its own taste, texture, and health benefits. Button mushrooms, lion's mane , shiitake , chaga , and more offer a range of culinary experiences. Some kids may prefer the softer texture of shiitake or the unique flavor of lion's mane. Experiment with different varieties to see which ones appeal to your kids the most.
3. Vary the Preparation Methods
Mushrooms can be cooked in a variety of ways, and each method can produce a distinct texture and flavor. Try grilling them, sautéing them, baking them or even mixing them into sauces to find the preparation that your child will like best.
For example, powdered mushrooms can be added to cookie dough to enrich their flavor without being recognizable.
4. Use Sauces and Seasonings
Mushrooms absorb flavors well, making them a great ingredient for well-seasoned dishes. Add herbs, spices, garlic, or a touch of butter to make mushrooms tastier and more appetizing for children. A shiitake tapenade, for example, can be a delicious and surprising spread to accompany bread or crunchy vegetables.
5. Make Mushrooms Visually Attractive
Appearance matters, especially for children. Try to present the mushrooms in a fun and attractive way. For example, create mini mushroom skewers with colorful vegetables, or cut them into interesting shapes to attract your children's attention. You can also incorporate them into fun dishes like mushroom veggie burgers, where their appearance will be more familiar.
6. Involve Children in the Kitchen
Involving children in meal preparation can make them more curious and more willing to try new foods. Let them choose mushrooms at the market, help them wash them, cut them, and cook them. This involvement can transform their perception of mushrooms by making them more proud of what they have prepared.
Why not take it a step further and get them involved in mushroom growing with one of our ready-to-grow kits ?
7. Hide Mushrooms in Familiar Dishes
For more reluctant children, you can finely chop the mushrooms and incorporate them into familiar dishes like lasagna, meatballs, or hamburgers. This way, they will enjoy the benefits of mushrooms without being aware of it. You can also incorporate them into soups or creamy sauces so that their texture is completely hidden.
Simple and Delicious Recipes for Children
Here are some easy and tasty recipes that incorporate mushrooms in a subtle and delicious way:
1) Pizza with Mushrooms and Melted Cheese
Ingredients: pizza dough, tomato sauce, mozzarella cheese, thinly sliced mushrooms, oregano.
Instructions: Spread the tomato sauce on the pizza dough, add the cheese and mushrooms. Sprinkle with oregano and bake at 200°C for 15 minutes or until the cheese is melted and golden.
2) Creamy Mushroom Soup
Ingredients: button mushrooms, onion, garlic, crème fraîche, vegetable stock, butter.
Instructions: Saute onion and garlic in butter, add sliced mushrooms and cook until tender. Add the vegetable stock and simmer for 15 minutes. Blend the soup, add the crème fraîche and serve hot.
3) Hidden Mushroom Meatballs
Ingredients: minced meat, finely chopped mushrooms, egg, breadcrumbs, garlic, parsley, salt, pepper.
Instructions: Mix all the ingredients, form balls and cook them in the pan or in the oven. Serve with tomato sauce or vegetables.
4) Veggie Burgers with Mushrooms
Ingredients: finely chopped mushrooms (shiitake or portobello mushrooms), black beans, onion, garlic, oat flakes, spices of your choice.
Instructions: Mix all the ingredients in a blender until you obtain a paste, form patties and cook in the pan or in the oven. Serve in a burger bun with your favorite toppings.
5) Mushroom Powder Biscuits
Ingredients: flour, butter, sugar, egg, powdered dried mushrooms, chocolate chips.
Instructions: Mix all the ingredients until you obtain a homogeneous dough, form dough balls, place them on a baking tray and bake in the oven at 180°C for 10-12 minutes.
Conclusion
Using these tips and recipes, you can turn your children's aversion to mushrooms into a new culinary discovery.
The important thing is to remain patient and not force it. Every child is different, and what works for one may not work for another. The main thing is to continue to offer new taste experiences in a positive and fun way.
Do you have any other tips or recipes for making children love mushrooms?
Share them with us by email or via social networks and help other parents take on this culinary challenge!
