Whether you’re dealing with a child who’s a picky eater or you personally don’t like the taste of veggies, you’re in luck. There are many different ways to hide veggies in your favorite foods, so you and your family can get the nutrition you need – without even noticing!
1. Meatloaf or burgers: Add puréed vegetables (carrots, broccoli, spinach, peppers) or chopped mushrooms to your ground beef creations to boost nutrition without altering taste.
2. Mashed “potatoes”: Instead of potatoes, try mashing up cauliflower, which has a similar color and texture. Simply chop the cauliflower, steam until tender and blend or mash until you get the right consistency. Add the same ingredients you would for mashed potatoes, such as butter, cream and/or milk, garlic, cheese, etc.
3. Sauces: Spruce up the nutritional value of store-bought spaghetti sauce by adding puréed carrots, mushrooms, onions and celery. (Or try a sauce with veggies already added.)
4. Pancakes: Pancake batter is an excellent place to hide puréed pumpkin, sweet potato, kale, corn or squash. With the moist texture of veggies, you may be able to skip the oil. Experiment with different veggies to perfect your pancake recipe.
5. Smoothies or Juice: If the sight of spinach makes your kids run for the hills, a blender can help. Blend up a fruit and vegetable smoothie by combining frozen blueberries and strawberries with banana slices, vanilla yogurt and spinach. You won’t be able to taste the leafy greens (if you do, add more banana), and if they’re blended thoroughly, you’ll hardly see them. Another option is to juice your fruits and veggies.
Getting your kids, spouse or yourself to eat more vegetables is easier than you think! Do you have any tips for hiding veggies or sneaking them into meals? Share them here!