Vegetables are among the least popular foods for picky eaters. Kids especially look to avoid vegetables at all costs. The smell, texture, or even the color of foods can be cause for rejection! Since vegetables are an essential part of our diet, how can we get kids to eat them? Here are some great way to incorporate those veggies in creative ways and get your kids to eat vegetables:
- Hide vegetables in their favorite baked goods. Pumpkin, sweet potato and butternut squash all have subtle tastes. Puree these veggies and adding to baked items such as breads, biscuits or muffins.
- Breakfast favorites like pancakes, waffles and french toast can also harbor hidden pureed vegetables. Since vegetables aren’t usually associated with breakfast foods, it will be even easier to slip them into the batter!
- Add vegetables to sauces. Sauces are super easy to make at home. Add finely chop vegetables to enhance the flavors your pasta sauces, cheese sauces, and gravies. Your kids won’t even be able to tell!
- Serve up a delicious smoothie. The taste of vegetables will go unnoticed behind the sweeter flavors of fruits. Smoothies can also be made with nut butters, dairy alternatives and protein powders, making them a great way to meet many nutritional needs all at once.
- Add mushrooms to meat. Mushrooms have a meaty texture, and can be chopped up and integrated with many different types of meat mixtures. They also absorb the flavors from sauces easily, so they hide well in recipes like sloppy Joe’s, meatloaves and meatballs.
- Bake a casserole. The flavor of veggies are less pronounced (and harder to pick out) of a casserole that’s also packed with kid-friendly foods like chicken, rice and cheese.
- Have the kids join you in the kitchen. Kids love helping in the kitchen, and are proud to serve and eat what they helped to create! By having kids chop the vegetables themselves they are more likely to eat them in the finished product.
- Avocado and chocolate are a great combination. Avocado gives a smooth texture to foods, and won’t change the flavor. It can be added to your favorite chocolate mousse or chocolate pudding recipes. Kids will think they’re getting a treat, and you’ll know they’re getting in a little extra nutrition.
- Make vegetable pizza crusts. Cauliflower or zucchini pizza crusts are simple to make, and taste better than you think. Add your favorite sauces, cheeses and toppings, and you’ll have an excellent flat bread pizza in no time. Kids can customize their own pizzas, making it even more fun!
- Soups can mask vegetables, similarly to sauces. Fine chop or puree vegetables such as carrots, onions and cauliflower – you’ll be able to thicken your soup without adjusting the flavor.
How do you get your kids to eat vegetables?
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