Veggies are good and healthy for all of us, especially kids. But “Kids don’t like veggies.” Actually, kids don’t like bland, boring veggies. A bit of seasoning, a few “sneaky” tricks, and a bit of fun can get your whole family eating more veggies. You just have to make them taste good, sneak veggies into things kids like and be creative.
Being moms and talking to other moms made us learn a few “tricks.”
Do not boil veggies. It turns them into bland mush with less taste, and less nutrition. Steam them, roast them, or sneak them in soups, stews or stir-fry, sandwiches, even dessert. Just chop them very small.
Dress them up with a bit of olive oil and some seasoning.
Green beans with tarragon
Carrots with dill
Collard greens with thyme and garlic
Broccoli and Cauliflower with a splash of lemon
Add natural sweetness and taste with fruit:
Mash squash with apple sauce and a dash of cinnamon
Oranges “sweeten up” spinach, you can also use the juice only. Oranges also help you absorb the iron in spinach.
Serve tasty finger food Snacks.
Skip the chips. Raw carrot sticks, broccoli spears, green beans, cauliflower, pepper strips go with salsa, black bean dip or guacamole. (And you get extra nutrition from the dip)
Use veggies as an ingredient in a dish or even a dessert
Stir-fry is the easier way to add veggies to a meal. Be “sneaky.” Just chop veggies so small you almost don’t see them.
Add small, chopped bits of carrots, peppers, broccoli, peas to rice. They add flavor, color, and nutrition.
Bake veggies into muffins or desserts.
Have some fun:
Re-name the veggie and make up a story: Broccoli = trees; Cauliflower = marble rocks; carrot slices=coins, etc.
Give mashed veggies a face with raisins as “eyes” and red pepper as “lips.”
Sneaky Mom
RECIPE: ZUCCHINI CHOCOLATE CAKE
Zucchini makes this cake amazingly moist, and you’ll never taste it
INGREDIENTS:
4 oz. of unsweetened chocolate
½ cup vegetable oil
½ cup butter at room temperate
2 cups sugar
3 eggs beaten
1 teaspoon vanilla
2 cups flour
1/3 cup cocoa
2 teaspoon baking soda
2 teaspoon baking powder
1 teaspoon salt
1/3 cup buttermilk or sour cream
3 cups grated zucchini (use a veggie peeler)
½ cup chopped nuts (optional)
TO MAKE:
Preheat oven to 300
Melt chocolate and oil on low heat in saucepan
Cream butter until light; add sugar and vanilla. Beat well. Add melted chocolate and mix well
Sift together dry ingredients. Stir into batter alternating with sour cream
Add zucchini and nuts
Pour into 2 9-inch cake pans
Bake for 40 minutes
Cool and frost with cream cheese frosting or serve with raspberries or oranges
TIPS and tricks
Making veggie chips: Thinly slice veggies like kale, broccoli, cauliflower, carrots. Put on a cookie; sprinkle with a little olive oil, salt and pepper and bake in oven at 425 for about 15 minutes. Season lightly with whatever spice you feel like
Spaghetti squash makes a great pasta dinner without the pasta. Just use your family’s favorite sauce. How to cook? Go to https://cookieandkate.com/how-to-cook-spaghetti-squash/
Serve veggies frozen: Small veggies like peas or green beans make a great frozen snack
Be “sneaky”: Add veggies like greens, carrots, broccoli to hamburgers or tacos, stews, soup, or casserole, even Mac and Cheese. Mash them, shred them, chop them fine so they blend. No one will know they are there except you!
Liven up sandwiches: Slip in a bit of avocado, pepper, cucumber, tomato. Use mashed avocado instead of mayonnaise.
Make smoothies: Call them a special treat. Banana or mango hide the taste of greens
Involve your kids: Most kids like to help in the kitchen. See what they could mix. A little experimenting together can be fun and helpful.
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