If you’ve ever watched your little one turn up their nose at anything green, you’re not alone. Getting kids to eat vegetables can feel like a full time job – but, it doesn’t have to be. As a Nutritionist and mom, I’ve found creative (and stress-free!) ways to sneak veggies into meals your picky eaters will actually love. From hidden greens in pasta sauce to a veggie-packed cake that tastes like dessert, these easy kid-approved recipes prove that a little creativity in the kitchen goes a long way.
What moms want to know
Why does my child refuse to eat vegetables?
- Possible causes: texture issues, flavour preferences, their developmental stage, or fear of new foods
- The good news: It’s likely a phase and they will come around to trying a new food or that same food that they might have loved once but now hate, again. Research says that it could take 10-15 tries before a child accepts a new food
How can I sneak veggies into meals my kid already eats?
- This is the best way to optimize the nutrition of meals you know your kid won’t fight you on. If they already love pasta, for example, puree spinach or zucchini and add it into the sauce that they already recognize. When you puree a veggie down, they likely won’t notice you’ve added it in, especially if they have texture issues with certain foods
- Pancakes, sauces, marinades, smoothies, meatballs, meatloaf, soups, dips and burgers are easy places to hide veggie purees in
What are the easiest vegetables to sneak in for picky eaters?
- Choose veggies that have a soft texture and mild taste, like squash, zucchini, carrots, beans, cauliflower, sweet potato, and potato
- Fresh or frozen veggies work and both have nutritional benefits. If using canned, be sure to drain and rinse well before serving, and choose low sodium where possible
- Keep a blender or food processor close so you can easily puree or finely chop veggies to save yourself time
- You can roast, puree, and freeze veggies in ice cube trays. When you want to add in a cube, you can quickly defrost it and add it to your meal
Will I have to “hide” veggies forever?
Kids will grow out of the hating-vegetables phase because their taste buds change. Modelling good nutrition and eating habits is key – when they see the whole family eating vegetables, they come to recognize and appreciate their benefits. You can start to do less pureeing and more chunky veggies as time goes by, so they are more visible in the dishes. Try preparing them in different ways, too. Your child might not love sauteed or raw bell peppers, but might love them in a roasted red pepper pasta sauce. And, sometimes, creating different nicknames for veggies or recipes can get kids excited about eating them.
It helps to teach kids about veggies by letting them help prep dinner or plan the grocery shop. Even letting them be in charge of washing the veggies is fun and gives them more appreciation for them.
Try these recipes with hidden (and visible!) veggies
Baked Turkey Burgers – these have grated carrot and zucchini baked in
Baked Turkey Meatballs – these have grated zucchini and feta baked in
Chili – this recipe is loaded with veggies and beans
Homemade Pasta Sauce – either keep the veggies chunky, or add in some pureed vegetables
Use spaghetti squash or spiralized zucchini in place of pasta noodles
Serve dinner in zucchini “boats” or hollowed out bell peppers
Chocolate Cake with Hidden Zucchini – this fudgy, healthy chocolate cake, or loaf, is moist and extra nutritious because of the grated zucchini
Swap rice for cauliflower “rice” or mix both together
Bake veggies, like cauliflower, in this amazing from-scratch cheese sauce that tastes like mac and cheese
Make brownies from black beans
Spread a layer of roasted and pureed butternut squash or refried beans into a quesadilla with cheese and chicken
Roasted sweet potatoes make a nutritious vessel for chili
Add a handful of spinach into a smoothie, smoothie bowl, or smoothie popsicles
