Covert Strategies to Feed Your Kids Vegetables

1. Mac and Cheese with Hidden Veggies

Ingredients:

• 120g pasta
• 120g steamed cauliflower florets
• 120g steamed carrots
• 120g shredded cheddar cheese
• 125ml milk
• 1 tablespoon butter
• Salt, to taste

Instructions:

1. Cook the pasta according to package instructions.
2. Steam cauliflower and carrots until very tender.
3. Blend the cauliflower and carrots with the milk until smooth.
4. In a saucepan, melt butter and add the vegetable puree. Stir in the cheese until melted.
5. Combine the pasta with the cheese and vegetable sauce. Serve warm.

2. Vegetable Bean Quesadilla

Ingredients:

• 120g black beans, mashed
• 60g finely chopped spinach
• 60g grated zucchini
• 120g shredded cheese
• 4 whole wheat tortillas

Instructions:

1. In a bowl, mix the mashed beans, spinach, zucchini, and cheese.
2. Spread the mixture on one half of each tortilla.
3. Fold the tortillas in half and cook on a non-stick skillet over medium heat until the cheese is melted and the tortilla is crispy.
4. Cut into wedges and serve.

3. Veggie-Packed Tomato Sauce for Pasta

Ingredients:

• 1 can crushed tomatoes
• 1 carrot, finely grated
• 1 zucchini, finely grated
• 1 bell pepper, finely chopped
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat. Add onion and garlic, sauté until softened.
2. Add the grated carrot, zucchini, and bell pepper. Cook until tender.
3. Pour in the crushed tomatoes, salt, and pepper. Let simmer for 20-30 minutes.
4. Blend the sauce if you want a smoother texture.
5. Serve over pasta.

4. Sneaky Vegetable Grilled Cheese

Ingredients:

• 2 slices whole grain bread
• 60g finely grated carrots
• 60g finely chopped spinach
• 120g shredded cheese
• 1 tablespoon butter

Instructions:

1. Mix the grated carrots and chopped spinach with the shredded cheese.
2. Spread the mixture between the slices of bread.
3. Butter the outside of the sandwich and grill on a non-stick skillet until the bread is golden and the cheese is melted.
4. Cut into small pieces and serve.

5. Cheesy Veggie Bean Burritos

Ingredients:

• 120g cooked beans (black or pinto)
• 60g finely chopped bell pepper
• 60g finely chopped spinach
• 120gshredded cheese
• 4 small whole wheat tortillas

Instructions:

1. In a bowl, mix beans, bell pepper, spinach, and cheese.
2. Spoon the mixture onto each tortilla and roll them up.
3. Heat a non-stick skillet over medium heat and cook the burritos until the tortillas are golden and the filling is hot.
4. Serve with a side of salsa or mild guacamole.

These recipes incorporate vegetables in a way that blends with other flavors, making them less noticeable to picky eaters.

Article written by

Cassie Conway

Hey! I'm Cassie, freelance writer and mother of Orlando. I enjoy cooking, eating out, hot yoga and have a 767 day Duolingo streak (and counting).