The secret to raising healthy kids has nothing to do with Lunchables. Have you ever read the Nutrition Facts and Ingredient list?
It’s important for kids to learn to love a variety of veggies and there are many different ways to help them to up their veggie intake.
Let’s have fun with food! What do pancakes and pasta sauce have in common? I hide veggies in both and my kids love them! Your kids will love them too. As we aim to eat 8-10 servings of veggies per day, sneak them in every meal. Here are some recipes to try:
Hidden Veggie Pancakes by HappyHealthyMama.com
- 1 1/2 cups whole wheat pastry flour (or gluten free all-purpose flour)
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 1 1/2 cups dairy free milk
- 3 beaten eggs
- 3 cups shredded veggies (zucchini, sweet potato, and carrots works well)
- Preheat a griddle or pan over medium low heat. In a medium bowl, mix together the dry ingredients. In a separate bowl, add the milk to the beaten eggs. Add the wet ingredients to the dry and mix. Stir in the shredded vegetables.
- Add about a teaspoon of oil or grass-fed butter to your pan (unless you’re using non-stick) and allow it to heat up. Using a 1/4 measuring cup, pour the batter into the hot pan. Use the back of the cup to help the batter spread evenly. Cook for 2-4 minutes and then flip and repeat. You’ll know it’s time to flip when bubbles rise to the surface. You may need to lower the heat after the first or second batch. You don’t want to burn the outside before the inside gets to cook. Enjoy!
Hidden Veggie Smoothie by MyKidsLicktheBowl.com
- 1 Banana
- ¼ Cup Rolled Oats
- ½ Cup Yogurt
- 1 Tablespoon Peanut Butter or Preferred Nut or Seed Butter
- ¼ Teaspoon Vanilla
- 8 Oz Non Dairy Milk
- ¼ Cauliflower
- Steam the cauliflower first, so it’s easier to blend. You’ll get a silky, smooth texture.
- Pour milk in blender.
- Add the rest of the ingredients and blend until desired consistency.
- Feel free to use frozen bananas or ice to make it cold.
- Serve in your favorite glass and enjoy!
Hidden Veggie Pasta Sauce by TheFlavorBlender.com
- 3 tbsp Olive Oil
- 1 Packed Cup of Grated Carrot
- 1 ½ Packed Cups of Grated Zucchini
- ½ of a Medium Onion Cut Into Chunks
- 3-4 Celery Ribs Cut Roughly Into Chunks
- 4 – 5 Garlic Cloves
- 1 Can of Whole Peeled or Diced Tomatoes
- 2 Tbsp Tomato Puree Optional
- 2 Tbsp Balsamic Vinegar
- 2 Tbsp Brown Sugar
- Salt to Taste
- ½ Tsp Cayenne Pepper
- 3 Tbsp Chopped Fresh Oregano
- Place the carrot, zucchini, onion, garlic cloves and celery in a blender. Process until you have pureed the vegetables together.
- Heat the olive oil in a saucepan over medium heat. When it’s hot, add the pureed vegetable and cook until the moisture has evaporated and it starts to caramelize and turn brown.
- Add tomato to the vegetables. (Note: if you’re using whole tomatoes, crush them with your hands, or pulse them in the blender to help break them up).
- Add the tomato puree, vinegar, sugar, cayenne pepper and a generous pinch of salt and simmer for about 20 minutes. Add the oregano and simmer for another 10 minutes.
- Season to taste as you go.
- You can store the marinara sauce in a bottle in the fridge.
Hidden Veggie Popsicle Inspired by AllRoadsLeadtothe.Kitchen
- 3 medium carrots, washed & scrubbed
- 1 mango
- 1 cup fresh raspberries (or frozen)
- 1 cup water
- Cut carrot into large chunks. Steam until tender. Drain the water off. Let cool for 5-10 minutes.
- Peel the mango and cut into large chunks. Place mango in the jar of a blender along with the cooked carrots, raspberries, and water. Blend until you have a smooth puree.
- Pour into popsicle molds and freeze (adding sticks at the right time for your particular molds). Freeze until solid. Enjoy!
Note: If you wish, you can push the puree through a strainer before pouring into the popsicle molds to remove the raspberry seeds and mango fibers.
When introducing new foods to your kids, try wacky names! I like to call broccoli trees. 🙂 For smoothies, try Power Up Juice or Ace Your Test Elixir! Train your kids taste buds for real food and they’ll want more.
If you liked these, you’ll love “Delicious and Nutritious Mornings with Kids” where I share a couple other “secret morning veggie-packed breakfast ideas.