How to Get Your Picky Child to Love African Food

“Why won’t my child eat our food?” It is one of the most common worries for African parents abroad. At school and with friends, our children eat pizza, pasta and chicken nuggets. At home we serve egusi and eba, and suddenly nobody is hungry.

The good news: picky eating is a normal phase, and children can learn to love the food of home. It just takes patience, creativity and a little strategy.

Why it matters

African food is more than flavour. It is a way to connect children to their heritage, their grandparents and their identity. Our dishes are also full of variety: vegetables, beans, grains, fish and colourful sauces that support a balanced diet.

12 tips that work

Start early. Offer a variety of African foods from the very first solids, and keep going even when they refuse.
Make it look fun. Children eat with their eyes. Use cookie cutters, skewers and colourful plates.
Mix with familiar favourites. Stir blended greens into a pasta sauce, or serve jollof alongside chicken they already like.
Go slowly. One new food at a time, in small portions, next to something they already enjoy.
Explain why. Tell them what each food does, and the story behind it: “Grandma made this every Sunday.”
Try different cooking methods. A child who hates boiled plantain may love it fried or baked.
Eat it yourself, happily. Children copy what they see. Avoid making faces or negative comments.
Stay in charge of the menu. Be flexible, but do not cook a separate meal every time. Encourage “one bite” of everything.
Be patient. It can take many tries before a child accepts a new taste.
Put screens away at meals. Eating together at the table builds focus and family bonding.
Limit sweets and snacks. Hungry children are more open to new flavours.
Eat with others. Children are braver when cousins and friends are eating the same food.

Texture tricks

Pap and oats: add milk for creaminess, plus fruit, nut butter or a little honey for children over one year old.
Moi moi: add boiled egg, fish or finely chopped vegetables for a familiar, fun texture.
Ewedu and okra: blend smooth and add pieces of fish children already like.
Iru (locust beans): grind finely so the flavour is there without the texture.
Fruit they do not like: blend it into a smoothie with a favourite.

Kid-friendly versions of classic dishes

Dish	Try this
Jollof rice	Add carrots, peas and sweetcorn for colour; shape into balls or stars
Fufu and soup	Small balls they dip themselves; start with milder soups
Akara	Add sweet peppers and onion; serve with a dipping sauce
Okra soup	Chop finely or blend to reduce sliminess; add shrimp
Suya	Make a mild version and serve on skewers with grilled vegetables
Plantain	Bake chips; try a little cinnamon on sweet ones
Efo riro	Use spinach and kale for colour; go easy on the pepper
Waakye	Let them build their own plate with egg, plantain and gari

If your child is losing weight, has very few foods they accept, or you are worried about their growth, speak to your doctor or a children’s nutrition specialist.

Over to you: What finally got your child to eat African food? Share your tips with other parents. Tell us in the comments or share your story.