“Ugh”, “Gross” and “Yucky” are common reactions youth have for vegetables and green food in general (sometimes, even a Ninja Turtle birthday cake can turn off a sweet tooth). Yet there are ways to provide children with dishes that incorporate the fruits and vegetables part of the food pyramid, that are healthier overall, and that are truly vegetarian — and the kids won’t even realize it.
Face facts. Youngsters are reluctant to try new foods, particularly vegetables, yet enjoy them when they don’t realize what they’re eating. If there is a picky eater at home, parents need to be creative, and slyly add fruits, vegetables and beans into the mix. By spiking baked goods, adapting popular soups and chili, making pizzas at home, and slipping a few extras into the lunchbox, smart parents will ensure their children get much-needed nutrition. This is what’s known as being a sneaky veggie mom.
Here are a few ways to sneak in the vegetables -- and fruit too.
Morning Muffin Mix-Ins
Muffins for breakfast really satisfy kids. For one, they are convenient for morning rush on-the-go-eating. Muffins also masquerade as cake, and kids are fond of all baked treats. Make muffins quickly from a store-bought mix – such as corn muffin, bran muffin or hot biscuit -- then stir in extras. Consider a half-cup of finely shredded carrots, raw sweet potato, or zucchini. Aside from veggies, one can also sneak in fruit: a handful of Zante currants (a small type of raisins); 1/3 cup of chopped dates; two tablespoons of raspberry or fig preserves. For a festive fall touch, add some canned pumpkin (about 1/2 cup) plus a dash of nutmeg.
Roll Out A Pizza
Making pizza at home is enjoyable in more ways than one, since it’s a craft-like experience the family can share. Start with fresh dough, such as the one Trader Joe sells, and follow the directions for punching, flattering and time. Next, spread on 2/3 cup of canned/jar marinara sauce with the back of a spoon, working in a circular motion. Top the pizza off with slices of red pepper, onion, or black olives. Mushrooms are just as delicious, but most kids will recognize them as vegetables.
Adapt Soup/Stew Recipes
Most homemade soups can boast the health benefits of vegetables simply by substituting vegetable broth for the beef or chicken stock in a recipe. Toss in extra carrot or celery slices, or some cabbage shreds, and it’s brimming with healthy veggies. As for chili, follow a favorite recipe, but swap sliced portabella mushrooms for the ground meat. The smoky undertones of the mushroom will give it that meaty taste (and who can taste much of anything through the cumin, chili powder and red pepper anyway?) It is also good to add chopped green peppers or corn kernels into a chili pot, if they are not already in the recipe.
Set Up A Taco Bar
Chili may be popular Tex-Mex fare, but so are tacos. Buy taco shells (hard or soft) and set them out on a dinner plate. Surround the plate with small bowls containing diced tomatoes, shredded lettuce, corn kernels, roasted red pepper slivers and chopped green olives. Black beans and cheddar cheese shreds are another option, and will provide a nice protein boost without too much fat. This meal can also be set up using halved baked potatoes instead of taco shells.
Sneak Fruit & Veggies Into Lunchbox Classics
From sandwiches to snacks, veggies and fruits can be healthy additions to kid’s lunches. Before wrapping that bologna sandwich, add a few slices of peeled cucumber, split cheery tomatoes or red onion rings. Toss some sprouts or celery slices on top of the tuna. Tuck sliced banana or raisins into a peanut butter sandwich. Try poking some apple or tomato .slices into a grilled cheese. Before closing the lunch box, why not swap packaged carrot sticks with creamy ranch dip for the usual desert?
Everyone wants their children to eat better, and all it takes is a little creativity. Secretly slipping fruits and vegetables into the menu can do the trick. It might even change a dhild's reaction to vegetables from “eew” to “wow.”
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