Hiding Vegetables in Favourite Foods

Chopping Vegetables

As a parent, there will be many times that you have to sacrifice something small to keep your eyes on the prize. They may not tell you this in parenting guides, but every parent out here in the real world knows that it is true.

This is the name of the game when it comes to getting children to eat their vegetables. If serving up a crisp salad or colourful roasted peppers is much to your children’s chagrin, rather than to their delight, then save yourself the headache. Lose the battle, not the war, by disguising vegetables at all costs!

Shred ‘Em

Shredding vegetables in an ingenious way to sneak them into your child’s diet. When veggies are so small they can hardly be seen, children won’t even know that they are there to complain about! Sprinkle a few grated carrots into pasta and by the time your child realises they are there, they’ll be hooked. Great vegetables to shred include:

  • Carrots
  • Zucchini
  • Potatoes
  • Sweet potatoes
  • Turnips
  • Radishes

Soup ‘Em

Throw a handful of extra vegetables into your next batch of soup and watch with delight as your child slurps them down. Distract children with alphabet pasta or crunchy croutons and they may not even notice the extra vegetables. Perfect soup vegetables include:

  • Carrots
  • Celery
  • Tomatoes
  • Potatoes
  • Turnips
  • Peppers
  • Onions
  • Mushrooms
  • Cauliflower

Sauce ‘Em

Making your own sauces is a great way to add in a few extra vegetables. Considering pureeing peppers or spinach the next time you whip up a tomato sauce. Chunky tomato sauces can also include:

  • Mushrooms
  • Peppers
  • Cubed carrots
  • Onions

Salsa ‘Em

Kids love chips and dip, so what better way to pack a vegetable punch than with some fresh salsa? Throw some homemade guacamole on the side and your kids will be feasting on:

  • Tomatoes
  • Corn
  • Peppers
  • Chilli Peppers
  • Garlic
  • Avocados
  • Onions
  • Red onions

Sneak ‘Em

Disguising vegetables in dishes your child loves is an age old trick. Add some finely diced pepper to your hamburger mix, or zucchini to your next loaf of home baked bread. Virtually any vegetable can turn up in a favourite dish, including:

  • Celery (in pasta salad)
  • Mushrooms (in meatloaf)
  • Zucchini (in savoury muffins)
  • Carrots (in cake)
  • Corn (in fritters)

Smother ‘Em

When all else fails and you are about to admit vegetable defeat, pull out your last weapon: smothering. Douse your child’s vegetables in cheese sauce until that is all they can taste. Certain vegetables take to this extremely well, including:

  • Cauliflower
  • Sprouts
  • Broccoli
  • Leeks
  • Peas

With nutritionists now telling us that children need to eat five fruits and vegetables a day, disguising vegetables may seem like the only way to even come near this target.

Becoming adept at concealing cauliflower and sneaking in sprouts will not only save your frustration, but will set your children on the path to good health… without them ever knowing it!

See Also
Child covering her eyes with two eggs
Encouraging New Foods
Child picking at her food
Fussy Eaters