Don't tell the kids! It's a SECRET!
We all know that veggies are good for us but do we actually eat our veggies? This vegetarian is always trying to sneak more veggies into my picky family’s diet. #eatmoreveggies #veggies
Regardless of age, our bodies need veggies. From pregnancy through the end of life, veggies are part of the building blocks of nutrition and optimal health. Many of the nutrients, vitamins, and minerals we need to support our bodily functions and prevent disease come from our diet. Eating a wide variety of veggies covers many bases and keeps us healthy and vibrant.
Parents set the tone in the household for how many and what types of veggies make the cut to the dinner table. Having a good attitude and open mind about veggies is key to setting a good example and enjoying the unlimited options for preparation. It is important to have a variety of veggies in your family’s diet and there are many ways to expand those options, including:
1. Exploring new ways to cook the veggies you love
2. Discovering new varieties of veggies you’ve never tried
3. Changing your mind about veggies you thought you didn't like
4. Learning the health benefits of various veggies
5. Encouraging your family to embrace the variety of veggies available
Eating the Rainbow
Veggies come in nearly every color of the rainbow. From the deepest purple of a Japanese eggplant, to the brightest orange of a wholesome carrot, all the way to the dark green of a brussel sprout, the colors are awesome and enticing. The key to optimal health is eating a variety of color each day. It doesn't take much to get the recommended serving of most veggies and mixing and matching is part of the fun.
Setting a Good Example
The love of veggies is modeled at home from the earliest age. What is prepared and offered, how it is cooked, and the attitudes of parents about the veggies have a huge influence on how children learn to love them. If parents don't have a good relationship with their veggies, they will transfer that attitude to their kids. If you or your family have a hard time with eating enough variety, it might be important to sneak some high-quality veggies into their diets and offer them the benefits without the fuss.
Masquerade Veggies as Family Favorites
Families who struggle with adding healthy veggies at meal time will be happy to learn that there are ways to masquerade veggies as old family favorites or new and improved recipes that taste amazing and promote better health. If you family turns their nose at the sight of squash or refuses to eat cooked carrots, there doesn't have to be standoff at the dinner table. Veggies are easily eaten when disguised as other foods that your family loves.
A simple meal plan can include healthy veggies that are chopped, diced, pureed, and hidden inside bigger meals that satisfy even the most discerning picky eater. Take a look at these meals that have hidden veggies your family will never guess are in there.
1. Lace that lasagna with some unexpected veggies- Lasagna is a great dish to add hidden veggies. Add pureed veggies in your tomato sauce and your family won't know they are there and claim the prize for the best-tasting dish at the potluck. Pureed carrots, broccoli, or beets work great! Because of the red sauce you can disguise darker colored veggies.
Add finely chop mushrooms, spinach, onion, zucchini, and mix with the ricotta cheese for a veggie-packed layer of goodness and/or use spinach pasta for the noodles.
2. You can add your choice from many veggies that can be added to chili. Keep the veggies chunky or add puree.
3. Make your next batch of brownies using pureed sweet potatoes. Dessert can be one of the easiest ways to sneak veggies into your family's tummy.
4. Make an awesome batch of zucchini bread or carrot cake.
5. Puree spinach or beets to use in chocolate cake.
6. Avocado and cocoa make an amazing pudding.
7. Add veggie puree to your pizza sauce. Who doesn’t love pizza? No one will ever know.
8. Try Easy Homemade Applesauce that kids can’t resist.
9. There are a ton of recipes on Pinterest for the classic Mac & Cheese that are loaded with veggies and will please anyone.
10. For the vegetarians out there trying to get veggies and protein in their family, check out this recipe from Jessica Seinfeld for Tofu Nuggets.
Baking with Veggies - They'll Never Believe What's in There
Baking for your family is an act of love and wins their affection one cookie, cupcake, and yummy goodie at a time. Finding ways to sneak wholesome veggies into their favorite baked goods is an easy way to improve their diet and feel good about what they are eating. Here are some great ways to use each vegetable.
Carrots- Carrots can be shredded or mused into pulp and used in all sorts of baking. Consider making a classic carrot cake or using the pulp mixed into a dark chocolate cake.
Zucchini- From cakes, cookies, cupcakes, or breads, zucchini is one of the traditionally accepted ways to mix veggies into baking.
Eggplant- Eggplant pulp is a wonderful texture and neutral flavor to mix with bananas for quick breads. It can also be used with dark chocolate to make tortes and rich desserts.
Beets- Beet juice and beet pulp is used a lot in vegan baking. This gives a wonderful color to chocolate desserts and adds vitamins that are important for health.
Avocado- Avocado has so many uses in baking. Avocado takes on the predominant flavor of chocolate or cacao. Used to make vegan or healthy frostings as well as used in truffles, cookies, cakes, and cupcakes.
Pumpkin- Pumpkin spice is one of the beloved flavors of fall. Using actual pumpkin puree or the seeds from a pumpkin in baking makes perfect sense.
Sweet potato- Everyone knows that sweet potatoes make an excellent pie, but the pulp is also used to make exceptional brownies and cakes.
Spinach and Kale- These wonderful leafy greens are great pureed or juiced and add amazing moisture to baked goods. Paired with chocolate, your family will never suspect there is anything green in their food.
Eating your veggies doesn't have to be a fight when you find creative ways to sneak veggies into foods your family already enjoys. With a little creativity, you can find ways to enhance any dish with veggies that are good for your family.
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