I'm not about hiding so much as tricking. Let me explain: I don't think vegetables are the enemy and I don't want my kids to think so either. So, I try to find ways to trick my kids into eat veggies and then I tell them how much they like them!
Here are some fun way to add in some veggies!
Quessadilas/Grilled Cheese
It's all about blending things in. Dice a yellow bell pepper and mix it in with shredded colby cheese. You could also add this mix to scrambled eggs!
Mac and Cheese
Put some steamed cauliflower in the blender and then mix it in with the cheese. Not too much or the flavor will stand out. Start small!
Meatballs
You can add almost any vegetable to ground meat. If you are making meatballs, lasagna, meatloaf, hamburgers (the list goes on!) you can dice up anything and add it in! One of our favorites is mushrooms because the color blends in well and it works as a good binder instead of bread crumbs. (Cook the meatballs in tomato sauce to really hide what is going on inside them. A great way to hide red peppers!)
Sauces
The mighty red sauce. It goes on pasta and on pizza. I like to try and make my own sauce with fresh tomatoes when I can but that doesn't happen often. So, I make sure to buy a good quality sauce that is made with fresh tomatoes and seasonings. Then you can add tomatoes to the list of veggies your kids are eating. Try hiding red and orange bell peppers in the sauce!
Smoothies
I think a lot of people know this trick already but, just in case, we should mention the smoothie. Every morning I make myself a smoothie with yogurt, fruits and greens. My girls got so into drinking them too that now they fight over who puts the greens in the blender. We use spinach and kale and I've just learned that you can use beet greens and broccoli greens, too! The possibilities are endless! My girls devour this drink!
Juice
Do you have a juicer? If so, bust it out and make carrot/apple juice. It's so simple and delicious. Then start experimenting with other vegetables. Be sure to save the pulp.
You can freeze it and use it later!
You can freeze it and use it later!
Presentation
Half the fun for kids is presentation. My daughter ate a yellow pepper for the first time today simply because it was in the shape of a star. Turns out she likes it. Yup. I broke out the cookie cutters. I did the same thing with cucumbers, too. Try fun shapes and fun dips. Whether it is ranch, hummus or a nut butter, kids love to dip! They also love colors! Want to make pink pancakes? Throw some beets in the blender and add them to your batter! What about green eggs? Scramble the eggs in the blender with some green leaves and then cook them. Don't forget a side of ham!
Dressing
Sometimes it is all about finding the right ingredient. I somehow discovered that my 5-year-old likes balsamic vinegar. Drizzle it on some lettuce and all of a sudden she is eating salad... and asking for more!
Breads/Muffins
We all love banana bread, zucchini bread and carrot cake. So why not make healthy versions of them that can be part of meal? This brings me to the recipe that we cooked today on New Day Cleveland. Enjoy!
Carrot and Zucchini Muffins
2 cups all-purpose flour (or flour of your choice)
2 teaspoons baking soda
2 teaspoons cinnamon
1/4 teaspoon salt
1 1/4 cups sugar (honey works, too)
2 cups grated vegetables (combo of carrots, zucchini or any other vegetable you can grate)
1/2 cup pecans (any nut will do! Or omit for allergies)
1/2 cup raisins (or dried fruit of choice)
1/4 cup unsweetened coconut flakes
3 large eggs
1 cup oil (or 1 cup applesauce or 1/2 cup applesauce and 1/2 cup oil)
2 teaspoons vanilla
1 apple
Preheat oven to 350* and oil eighteen muffin cups.
Into a large bowl sift together flour, baking soda, cinnamon and salt and whisk in sugar. Coarsely shred carrots and zucchini to measure 2 cups. Chop pecans. Add carrots, zucchini, pecans, raisins and coconut to flour mixture. Toss well.
In a bowl whisk together eggs, oil/applesauce and vanilla. Peel and core the apple and coarsely shred. Stir shredded apple into egg mixture and add to flour mixture, stirring until batter is just combined well.
Divide batter among muffin cups, filling them three fourths full, and bake in the middle of the oven until puffed and a tester comes out clean, about 15 to 20 minutes.
Cool muffins in cups on rack 5 minutes before turning out onto rack to cool completely. Keep muffins in an airtight container at room temperature for 5 days. Or freeze and keep for months.
Have some more great ideas? Please leave a comment!
Thank you to Jenny Steadman ~ Macaroni Kid Publisher Cleveland, Ohio for sharing these great tips!
