Hiding vegetables seems to be a go-to for most parents of non-vegetable eaters. I have to say upfront that it’s not my favourite tactic, even though it is one that I use. I don’t hide vegetables because my family won’t eat them, I do it to add a bit of flavour and extra nutrition to most dishes I cook.
That said, I understand why parents resort to hiding vegetables.
I keep jars of "green sauce" in my freezer at all times for meals that need a few extra vegetables. I take whatever I have (usually spinach, kale, broccoli, tomatoes, carrot, onion and garlic) roughly chop it and and put it in the power blender until it is smooth.
The obvious two ways of hiding vegetables are in mince and meatballs. Vegetables like carrot and zucchini lend themselves well to this when finely grated or pureed. However, with a little creativity you can come up with some great combinations.
A few of our favourites are:
Caulirice instead of regular rice – Lexi wasn’t so sure about this in the beginning but she loves it. I simply heat up "riced" cauliflower in a pan with a little butter and serve it instead of rice. If your kids are extremely fussy I would recommend adding it to rice.
Add pureed butternut to mac & cheese – It’s super easy to puree cooked butternut and it keeps well in the freezer. It makes a great addition to sauces too.
Use purees in muffins – These are great for snacks on the go. It’s the kind of thing that I keep in my freezer most of the time. There’s good old carrot cake (with less sugar) but Lexi also loves zucchini muffins. My first choice is savoury muffins and my family love these cheesy cauliflower muffins.
Healthy vegetable pasta sauces – There are so many different ways you could do this, from adding puree to bought sauce to making from scratch. I particularly like this recipe from My Fussy Eater.
If all else fails, add cheese! That always works in our house.
For more ideas check out my Pinterest board.