Getting kids (and some adults!) to eat enough vegetables can be a battle. But what if you could sneak some extra veggies into their favorite meals? That’s the idea behind “hidden vegetable” recipes, and we’re here to share some of our favorite ideas and strategies for upping your family’s veggie intake without a fight.
Clever strategies for hiding vegetables
Sneaking veggies into your family’s favorite dishes is easier than you think. Here are some tried-and-true techniques to boost the nutritional value of meals without your kids (or picky partners) even noticing.
Pureeing and blending
Pureed vegetables blend seamlessly into sauces, soups, and smoothies. For example, you could add pureed carrots and zucchini to tomato sauce. Spinach blends well into fruit smoothies without altering the texture too much.
Grating and finely chopping
Grated vegetables are a great addition to ground meat dishes, baked goods, and casseroles. Try grating carrots into meatloaf or zucchini into muffins. Finely chopping the vegetables makes them even less noticeable.
Replacing ingredients
Try swapping out some of the meat in your favorite recipes with vegetables. This can help maintain the flavor while seriously boosting the nutritional value.
Recipe Ideas Featuring Hidden Vegetables
Sneaking vegetables into your family’s meals can be easier than you think! Here are a few ideas to get you started:
- Veg-packed Meatball Lasagne: Puree or finely chop vegetables to add to your sauce and meatball mixture.
- Vegetable Traybakes: Stir finely chopped or pureed vegetables into the traybake sauce.
- Bolognese-style Pasta Dishes: Blend or finely dice carrots, celery, and onions into the sauce.
The Bottom Line
Remember, hiding vegetables is a tool, not a trick, to help your kids develop a taste for them. Your goal is to help them learn to love the taste of vegetables.
Getting more vegetables into your and your family’s diet is great for your health. Aim for at least five servings a day, and have fun trying new recipes!