Adding more vegetables into kids meals

If you are a parent you would know how challenging it can be to get kids to eat their vegetables! Nutritionist Amanda Harasym shares her “sneaky veggie” tips for your little ones.

As adults, it’s hard enough to get our daily intake of 7-10 per day of fresh veggies and fruits. For parents with small, picky eaters, it can seem almost impossible. Here are some suggestions which may just go unnoticed …

  • Add some pureed carrot into their fruit smoothie – nearly impossible to detect.
  • Add chopped mushrooms and/or finely grated zucchini to meatloaf recipes.
  • Make homemade sweet potato fries rather than pre-packed frozen ones.
  • Blend baby spinach with a smoothie – it hides well with blueberries, raspberries, and blackberries.
  • For healthier mashed potatoes, include some cooked and mashed cauliflower.
  • Add avocado into their smoothie to give it a creamy texture.
  • Add finely grated zucchini into bread, muffin, or cupcake mixes.
  • Add some pureed pumpkin into macaroni and cheese – blame the slightly orange colour on the cheese!
  • Blend onions, carrots, and peppers, and add to marinara sauce.
  • Puree carrot, zucchini, green apple and add to hamburgers or meat balls.
  • When making home-made pizza, add finely grated cauliflower under the tomato sauce.
  • Puree zucchini and add into homemade pasta sauce you use on pizza or with spaghetti.
  • Try making pancakes using sweet potato (grated) or pumpkin puree.

Have you got some tips to share? We would love to hear on Facebook or Instagram!

Recommended Posts