Growing up I was an extremely picky eater. There were about 4 vegetables I ate, and we all know corn is technically not a vegetable. Thankfully, my eating habits have evolved over the years, but now as a mom, I’m now dealing with my own picky eater. Making sure my family gets their recommended daily servings of fruits and vegetables is a little tough sometimes. Today I wanted to share a few fun ideas to help y’all up those vegetable counts with these 8 Ways To Add Vegetables to Everyday Recipes.
1. Smoothies- A handful of Spinach, Kale, or avocado blends well in a smoothie of milk, yogurt, and fresh berries. Adding mango, pineapple, yogurt and carrot juice create a crowd pleasing tropical smoothie and the kids will never taste the vegetables!
2. Muffins and Breads – Grated zucchini, carrot, and avocado are a perfect addition to baked goods, they add moisture and flavor to recipes without being actually vegetable flavored. Try them in banana bread or carrot cake or add avocado to your favorite brownie recipe.
3. Spaghetti Sauce – Cook sweet potatoes, carrots, spinach, or squash, then puree the vegetables for stirring directly into your usual sauce. The added vegetables will boost flavor and texture but the sauce won’t scream “I’m full of veggie goodness”.
4. Mashed Potatoes – Add a new twist to regular mashed potatoes by using a combination of russets and sweet potatoes. Or try steaming some cauliflower and pureeing it and adding into your mashed potatoes. Whip both together with a mixer for delicious, fluffy potatoes with extra vitamins.
5. Soups and Stews – Sneak small cubed or pureed vegetables into homemade soups. Potatoes, squash, zucchini, carrots, and parsnips all work great.
6. Casseroles – Finely dice or shred a few new vegetables and mix into your easiest casserole. Adding color and new layers of flavor will take a family favorite over the top.
7. Cheese Sauce – Pureed winter squashes or sweet potatoes bring a delicious creaminess when whisked into cheese sauce. You can even try to add a bit of the puree on bread when making a grilled cheese. Add a quick swipe, then top with shredded cheese and grill as you normally would. Beware though, this addition could go undetected or backfire with a picky eater if there is a way for them “to see” the puree in the grilled cheese.
8. Pizza – While not as undercover as the other ideas above, this is a great way to get kids to try some new vegetables. Cut a variety of vegetables in bite sized pieces, arrange them in bowls, and let the kids create their own pizza. Allowing children to choose topping and take an active part in creating their own dinner will help inspire more adventurous eating.
So whether you have a table of picky eaters or you just want to increase your own family’s daily consumption of vegetables, give a few of these ideas a try. I’m sure you can find a few that fit easily into your weekly meal plan.
What’s your best idea to add vegetables to everyday recipes?