Children can be fussy eaters, and veggies aren’t always their favourite dish. Here are some sneaky ways to get some more veggies into their diet without serving up a whole plate of vegetables.
8 ways to sneak veggies onto your child’s plate
1. Sneak them into sauces and soups.
An easy way to add more veggies is to add them to sauces or soups. Add grated carrot, zucchini or capsicum to pasta sauces like bolognaise or into soups.
2. Have fun with zoodles
Make up a mix of spaghetti pasta & zucchini zoodles. Once mixed in with a sauce, they wont tell the difference between the noodles.
3. Add veggies to patties
If making rissoles or burgers at home, add some grated vegetables or lentils into the mince mix.
4. Sneak into scrambled eggs
When making scrambled eggs on the weekend for breakfast, add in some thinly sliced tomato, spinach & mushrooms.
5. Fortify their smoothies
Children love smoothies. Add some spinach to their morning breakfast smoothie to give it a veggie boost. Generally, the spinach flavour is gentle enough to be masked by other stronger flavours.
6. Add carrot to oats
Grate some carrot into their breakfast porridge oats, with a dash of nutmeg & cinnamon. Trust us, it tastes like carrot cake!
7. Boost mashed potato
When making mashed potato, combine with some mashed parsnip and sweet potato.
8. Sneak them into lasagne
When making lasagne, replace one of the sheets of pasta with a layer of pumpkin or sweet potato. Adds a little sweetness too!
Help for childhood nutrition
If you need additional help with your child’s nutrition, you can also book in an individual consultation with our dietitians. On a group level, we can also provide childhood nutrition seminars for your school or organisation.
