Sneaky Mom: 10 Simple Ways to Boost Your Kids' Nutrition with Hidden Veggies

Let me start by emphasizing the importance of always being truthful and honest with our children. Teaching them about the significance of good health, nutrition, and understanding where their food comes from should be ongoing conversations as they grow. However, as a busy working mom, there are times when I prefer to avoid dinner-time battles.

I fully grasp the ongoing challenge of persuading kids to eat their veggies, especially when simply deciding what to make for dinner can be overwhelming. Ensuring that our little ones receive all the essential nutrients for healthy growth can indeed be quite a task.

With that in mind, we wanted to share some of the ways we sneak more veggies into our kids' meals. Here are 10 simple strategies to incorporate additional vegetables into your children's meals and snacks discreetly. These tactics will leave your children asking for seconds, all while you rest easy knowing they're getting the nutrition they need.



1. Veggie-loaded Pizza:

Puree cooked carrots, bell peppers, and onions to add to your favorite pizza sauce, to create a hidden veggie pizza sauce. Top with cheese and your kids' favorite toppings for a nutritious and delicious meal.



2. Cauliflower Mac and Cheese:

Replace some of the pasta in your traditional mac and cheese recipe with steamed and pureed cauliflower. The creamy texture blends seamlessly with the cheese sauce, offering a sneaky veggie boost.



3. Veggie-packed Smoothies:

Sometimes drinking your veggies is the easiest way to pack in a serving or two. Blend a variety of fruits with a handful of spinach, kale, cucumber or even celery, to create a colorful and delicious smoothie. The sweetness of the fruits will mask the taste of the veggies, making it a perfect way to sneak in some greens.



4. Zucchini Bread or Muffins:

What kid doesn't like a muffin?! Grate zucchini and mix it into your favorite bread or muffin recipe. The zucchini adds moisture and a subtle vegetable flavor that pairs well with sweet treats.



5. Hidden Veggie Meatballs:

Grate broccoli, zucchini, carrots, or mushrooms into your meatball mixture before cooking. The veggies add moisture and flavor to the meatballs, making them a tasty and nutritious option.



6. Rainbow Fried Rice:

Never underestimate the power of fried rice and tiny bite sized colorful vegetables! We all eat with our eyes, and although there is no hiding these vegetables, your kids will love the color and beauty of this rainbow fried rice. There are so many ways to add finely chopped veggies into a delicious egg fried rice meal. Grate or finely chop carrots, peas, bell peppers, broccoli, snap peas, and/or spinach, (so many options and colors!) and stir fry them into cooked rice with eggs your choice of meat, and soy sauce. The colorful vegetables will add visual appeal to the dish while providing extra nutrients. It's a go-to meal at our house!



7. Hidden Carrot and Zucchini Spaghetti 

Grate some carrots and zucchini and add them to the pot while your favorite spaghetti sauce is simmering. The vegetables will cook down into the sauce, and your kids will have no idea they are eating all those nutritious vegetables. 



8. Spinach Pesto Pasta:

Blend fresh spinach into your homemade pesto sauce and toss with cooked pasta. The vibrant green color is sure to entice your kids, while the mild flavor of the spinach won't overpower the dish.



9. Veggie Quesadillas:

Most kids love a cheesy meal. Layer black beans with finely chopped veggies like bell peppers, onions, tomatoes, and avocado between tortillas for a veggie-packed quesadilla. Serve with a side of salsa or guacamole for added flavor.



10. Chocolate Avocado Pudding:

Blend ripe avocados with cocoa powder, maple syrup, and a touch of cream to create a rich and creamy chocolate pudding. The avocado adds a dose of healthy fats and nutrients, making this dessert a guilt-free treat for you and your kids!

With these 10 tricks up your sleeve, you can easily sneak more veggies into your kids' meals without them ever knowing. From smoothies to pasta, pancakes to pizza, there are endless possibilities for incorporating nutritious vegetables into every meal. So go ahead, get creative in the kitchen and watch as your little ones devour their veggies with delight!


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Happy cooking! ~ Spade & Spoon