Let's face it. Kids are picky when it comes to eating their daily vegetables. Here are our tips to help you sneak them into your family's meal and keep everyone healthy!
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5 Ways to Sneak Veggies into Family Meals
3. When you’re making sloppy joes or meat-based spaghetti sauce
Reduce the amount of ground beef and add some finely chopped mushrooms to the mix. The meaty texture of mushrooms is similar to the ground beef, and they absorb the rich flavors of the sauce.
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4. Make already lycopene-rich tomato sauce even healthier
Stir in canned unseasoned pumpkin puree. It adds fiber and beta carotene, but has a mild flavor and creamy texture. One cup of pumpkin puree stirred into 1/2 cup pizza sauce is enough to top 1 pound of pizza dough.
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5. Already hiding steamed broccoli or cauliflower under cheese sauce?
There’s nothing wrong with that if that’s what it takes to get your children to eat their veggies. Just be sure you’re making a healthy cheese sauce—traditional cheese sauces are made with lots of butter and cream. Try a lightened up version that uses flour to thicken low-fat milk and a small amount of full-flavored sharp Cheddar.
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Veggie Burgers with Pomegranate Ketchup
Eating vegan for a month led Richard Blais to examine his pantry more closely. He discovered that ground porcini mushrooms add a meaty flavor to dishes like his veggie burger.
Click here for the recipe: Veggie Burgers with Pomegranate Ketchup
Vegetable Potpies with Sweet Potato Biscuits
"At every gathering these days, there will be a vegetarian," says Renato Poliafito . Stefania Rubicondo, a baker at Baked and its resident non-meat-eater, brought these wonderful individual pies, filled with a mix of sweet celery root , brussels sprouts and parsnips in a sage-infused cream sauce and topped with tender biscuits made with roasted sweet potato.
Click here for the recipe: Vegetable Potpies with Sweet Potato Biscuits
Shrimp-and-Vegetable Summer Rolls
Vietnamese rolls stuffed with shrimp get crunch and color from yellow peppers, lettuce and carrots, which like most orange fruits and vegetables, are high in cancer-fighting alpha carotene.
Click here for the recipe: Shrimp-and-Vegetable Summer Rolls
Vegetable Tortilla Triangles
Jalapeno, green pepper, tomato and green onion are stirred into a creamy sauce to top tortillas. Baked crisp and cut into wedges, these veggie-filled tortilla bites are perfect for a snack or a quick meal.
Click here for the recipe: Vegetable Tortilla Triangles
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Research shows that it can take as many as 10 to 15 tastes before a child will learn to appreciate a new flavor. While you may struggle to get your kids to eat their vegetables at the dinner table, there are some ways you can sneak in servings of vegetables without them even knowing it.
View the slideshow above for some sneaky tips to make your kids' meal healthier!