How to Sneak Veggies into Kids’ Favorite Foods!


We all know how picky children can be when it comes to food. They don’t like to try anything new, and they stick to what they know… and sometimes that means strictly chicken fingers and french fries. However, we know how important it is that they eat fruits and veggies on a daily basis. And sometimes we have to get creative when it comes to getting them to eat healthier foods (even if it means we have to sneak them in!) Below are some of our favorite tips to incorporate vegetables into your kids’ favorite meals:

  1. Frittatas are the perfect weekend breakfast food, and the perfect chance to incorporate more vegetables. Add things like broccoli, zucchini, tomato, or kale  to create a colorful, healthy and filling breakfast. You can even turn them into muffins for an easy handheld breakfast!
  2. Baked sweet potato fries are always a good choice! Simply slice up sweet potatoes and roast in the oven with olive oil, salt and pepper, and you have a healthier substitute to french fries. You can sprinkle some cinnamon on them as well to make them more of a sweet treat!
  3. When making meatballs or meatloaf, chop up onions, carrots, garlic and spinach into tiny bits. Mix these healthy veggies in, and they will be disguised by the meat. Once cooked, your little ones will have no clue that they’re eating more veggies than beef!
  4. Seaweed is one of the healthiest foods on earth, and although unflavored seaweed may be too boring for kids to love, we’ve found that they tend to love the flavored variety. You can also try wrapping up some deli meat and rice with it for a fun kids’ sushi!
  5. Instead of having pasta for dinner, make healthy zoodles! Try these miracle noodles, or try these pre-made gourmet veggie noodle dishes from Hungry Root. You can also make your own veggie noodles with a spiralizer if you’ve got one. Top with the meatballs listed above and you’ve got yourself a complete meal.
  6. Create your own pizza party! Instead of ordering a pizza on Friday night, make your own with the kids, so they know exactly what ingredients they are eating. This will also give you a chance to add as many toppings (including veggies) to the pizza as you’d like at no extra charge! 
  7. Amp up their grilled cheese! Grilled cheese is a kid’s favorite, and it can be healthified by adding in tomato, avocado and basil.
  8. OK this one isn’t about veggies, but it’s more about “healthifying” a classic sugary treat. Ditch the sugary, processed ice cream from a carton, and make your own to serve to your children. Simply combine frozen bananas in a food processor with vanilla extract, almond butter and a dash of cinnamon and blend until creamy. The result will be a delicious, frosty “ice cream” that everyone will love. If you prefer a harder consistency, just pop it in the freezer for a few hours before eating! Top with some peanut butter-covered Barnana, and you’ve got yourself a yummy banana sundae!
  9. Whenever making a soup or stew, think heavy on the vegetable rather than heavy on the starch or protein. Most veggies do well in a soup, so don’t be shy! We love combining kale, onions, garlic, broccoli and sweet potatoes. Then finish it off with beans or your choice of protein!
  10. Kid’s love fruit smoothies, right? Of course right! Smoothies are one of the easiest things to sneak green vegetables into because the fruit flavors will overpower the greens. If you blend your greens (e.g. spinach) with fruits that have a stronger flavor like banana and tropical fruits (e.g. mango, pineapple), you can go heavier on the greens and lighter on the fruit!  And if they aren’t a fan of the green color, simply pour it into a colored cup!

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