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    Home » Parenting

    How to Sneak Veggies into Your Child’s Favorite Dishes

    Published: Jun 20, 2024 · Modified: Jun 20, 2024 by Jennifer · This post may contain affiliate links · Leave a Comment

    Becoming a parent to a picky eater can be challenging, especially when trying to ensure they receive adequate nutrition through vegetables. The importance of a balanced diet that includes a variety of vegetables cannot be overstated, as it provides essential vitamins, minerals, and fiber necessary for a child's growth and development.

    7 Easy Ways To Eat More Vegetables

    How to Sneak Veggies into Your Child’s Favorite Dishes

    This post aims to offer practical tips and recipes for incorporating vegetables into meals that children already love, making healthy eating a bit easier and more enjoyable.

    Why It's Important to Include Vegetables in Children's Diets

    Vegetables are a vital component of a healthy diet, packed with nutrients that support growth, immune function, and overall health. They offer a wide range of vitamins and minerals such as vitamin A, vitamin C, potassium, and folate.

    Fiber from vegetables aids in digestion and helps maintain a healthy weight. Introducing vegetables early in life helps shape children's taste preferences and encourages lifelong healthy eating habits.

    child holding carrots

    Tips for Sneaking Veggies into Meals

    Pureeing Vegetables: One of the simplest ways to incorporate vegetables into your child’s diet is by pureeing them and adding them to sauces, soups, and stews. For example, pureed carrots, zucchini, or spinach can be seamlessly blended into tomato sauce for pasta, making the dish more nutritious without altering the taste or texture significantly.

    Using Vegetable-Based Sauces and Dips: Creating sauces and dips from vegetables is another effective strategy. A creamy cauliflower or butternut squash sauce can replace the cheese sauce in mac and cheese, providing a similar texture and flavor while boosting nutritional value.

    Baking with Vegetables: Vegetables can also be added to baked goods. Shredded zucchini or carrots can be mixed into muffins, pancakes, or waffles. These additions not only enhance the nutritional content but also keep baked goods moist and delicious.

    You can make Panko and Parmesan Baked Zucchini Fries Recipe that the kids will absolutely love!

    Zucchini Fries

    Mixing Veggies into Meats: Combining vegetables with meat dishes is a great way to ensure kids consume more veggies. Finely chopped mushrooms, bell peppers, or onions can be mixed into meatballs, burgers, or meatloaf, adding both flavor and nutrients.

    Try this hearty Beef Stew - it's filled with nutrient-rich veggies!

    Slow Cooker Beef Vegetable Stew

    Creating Veggie-Infused Snacks: Snacks offer another opportunity to sneak in vegetables. Sweet potato or kale chips, and spinach and cheese quesadillas are tasty and healthy alternatives to traditional snacks.

    Try this Kid Friendly Broccoli Cheese Sticks recipe as an example - your kids will love them!

    Broccoli Cheese Sticks

    Introducing New Flavors Gradually: One effective way to introduce new flavors to picky eaters is by incorporating small amounts of vegetables into their favorite dishes. For more tips on this approach, check out Serenity Kids’ Picky Eater Food List for additional strategies and a helpful food list.

    Fun and Creative Recipes

    Baked Butternut Squash Macaroni and Cheese

    Baked Butternut Squash Macaroni and Cheese

    Ingredients you'll need to make this Baked Butternut Squash Macaroni and Cheese:

    • 1 Medium Butternut Squash {3 Cups} peeled, seeded, cut in cubes
    • ½ Cup Ricotta Cheese
    • 1 Can Low Sodium Chicken Broth
    • 1 ½ Cups Milk
    • 1 Cup Sharp Cheddar Cheese grate fresh, not bagged
    • 1 Box Macaroni I used shells, pick your fav & make according to box directions
    • Salt & Pepper to taste
    • 1 TSP Cayenne Pepper optional
    • 4-5 TBSP Panko Breadcrumbs
    • 1 OZ Parmesan Cheese
    • Drizzle of Quality Olive Oil

    Instructions:

    First, let's preheat that oven to *375 degrees F. In a large, heavy bottom pot combine cubed squash, chicken stock and milk. Bring that up to just a nice rolling boil, reduce heat and simmer until squash is tender. Should take about 20 minutes.

    You're going for the same feel of a potato prior to mashing. While you're waiting for the squash to get tender, go ahead and prepare macaroni according to box directions. Are your squash cubes tender? Good, now mash those babies up!

    Mix in all spices to taste. Using the large pot your squash is in, mix in drained macaroni, ricotta and cheddar cheese along with ½ of the Parmesan.

    Fill either (1) 9in baking dish or (2) 4in ramekins with squash/noodle mixture. Drizzle top with some olive oil. Sprinkle remaining Parmesan and Panko over the top. Lightly cover with foil and bake for 20 minutes. Remove foil and  bake until nice and golden brown with that ooey, gooey bubbly cheese thing happening. Serve hot!

    Sweet Potato Chicken Nuggets

    Sweet Potato Chicken Nuggets Recipe

    Ingredients you'll need to make this Sweet Potato Chicken Nuggets Recipe:

    • Ground chicken
    • 2 cups finely shredded sweet potato (about 2-3 sweet potatoes)
    • Coconut oil 
    • Coconut flour
    • Green onion sprigs, finely chopped
    • Garlic powder
    • Onion powder
    • Chili powder
    • Salt

    Instructions:

    Preheat oven to 400 degrees F. Line a baking sheet with parchment paper and set aside. In a large bowl, add all ingredients and use clean hands to fully incorporate.

    Ground chicken, sweet potato mash, and spices in a mixing bowl

    Using a measuring tablespoon, scoop out the mixture and roll it into a ball before flattening and shaping it into nuggets. Place on the baking sheet. 

    Raw chicken nuggets on a baking sheet

    Bake nuggets in the preheated oven for 24-27 minutes, and flip half way through to lightly brown both sides. Allow nuggets to cool for 5-10 minutes before serving.

    Encouraging Kids to Eat Their Veggies

    • Making it a Game: Fun shapes and presentations can make vegetables more appealing. Use cookie cutters to shape vegetables into fun designs.
    • Involving Kids in Meal Preparation: Letting children help with cooking can make them more interested in eating what they helped prepare.
    • Positive Reinforcement: Praise and reward children when they try or eat vegetables.
    • Leading by Example: Eat and enjoy vegetables together as a family. Children are more likely to try foods they see their parents enjoying.

    Overcoming Common Challenges

    • Addressing Resistance: If kids refuse to eat vegetables, keep offering them without pressure. Over time, repeated exposure can lead to acceptance.
    • Gradual Introduction: Start by adding small amounts of vegetables to familiar dishes and gradually increase the quantity.
    • Consistency: Regularly include vegetables in meals without making it a big deal. The less fuss, the more likely kids will eventually accept them.
    kid eating a bell pepper

    Including vegetables in your child's diet is essential for their growth and health. By using creative methods to sneak veggies into their favorite dishes, you can ensure they get the nutrition they need without the battle.

    Try the tips and recipes provided, and remember to be patient and persistent. Developing healthy eating habits takes time, but with consistent effort, your child can learn to enjoy a variety of nutritious foods.

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    About Jennifer

    Jennifer, AKA "The Rebel Chick," is a 40-something Gen Xer who strives to help her readers live their best lives possible with easy recipes, travel inspiration and lifestyle tips!

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    Hi, I'm Jennifer! I'm a Miami native and I love sharing easy dinner recipes, baking recipes, travel ideas and general Miami Lifestyle fun! Follow along for inspiration on how to make the most of your life!

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