5 Ways to Sneak Veggies into Family Meals

5 Ways to Sneak Veggies into Family Meals
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5 Ways to Sneak Veggies into Family Meals

Let's face it. Kids are picky when it comes to eating their daily vegetables. Here are our tips to help you sneak them into your family's meal and keep everyone healthy!

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Don't Miss: Healthy Food Swaps for Picky Eaters

1. When cooking pasta

Near the end of the pasta cooking time, add your child’s favorite vegetable to the boiling water, drain and combine it with the sauce.

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2. Finely shred zucchini or summer squash and add it to casseroles

Its mild flavor blends in seamlessly with other flavors while adding important vitamins and minerals.

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3. When you’re making sloppy joes or meat-based spaghetti sauce

Reduce the amount of ground beef and add some finely chopped mushrooms to the mix. The meaty texture of mushrooms is similar to the ground beef, and they absorb the rich flavors of the sauce.

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4. Make already lycopene-rich tomato sauce even healthier

Stir in canned unseasoned pumpkin puree. It adds fiber and beta carotene, but has a mild flavor and creamy texture. One cup of pumpkin puree stirred into 1/2 cup pizza sauce is enough to top 1 pound of pizza dough.

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5. Already hiding steamed broccoli or cauliflower under cheese sauce?

There’s nothing wrong with that if that’s what it takes to get your children to eat their veggies. Just be sure you’re making a healthy cheese sauce—traditional cheese sauces are made with lots of butter and cream. Try a lightened up version that uses flour to thicken low-fat milk and a small amount of full-flavored sharp Cheddar.

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Keep reading for some of our favorite recipes with vegetables that your kids will love!

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Veggie Balls

Imagine all of your favorite vegetarian ingredients rolled up into one. Yep, that's exactly what you'll get with these delectable veggie balls.

Click here for the recipe: Veggie Balls

Veggie Burgers with Pomegranate Ketchup

Eating vegan for a month led Richard Blais to examine his pantry more closely. He discovered that ground porcini mushrooms add a meaty flavor to dishes like his veggie burger.

Click here for the recipe: Veggie Burgers with Pomegranate Ketchup

Root-Vegetable Gratin

Use a mandoline to cut the vegetables into thin slices; they will turn tender when baked with chicken broth and a little cream.

Click here for the recipe: Root-Vegetable Gratin

Vegetable Potpies with Sweet Potato Biscuits

"At every gathering these days, there will be a vegetarian," says Renato Poliafito . Stefania Rubicondo, a baker at Baked and its resident non-meat-eater, brought these wonderful individual pies, filled with a mix of sweet celery root , brussels sprouts and parsnips in a sage-infused cream sauce and topped with tender biscuits made with roasted sweet potato.

Click here for the recipe: Vegetable Potpies with Sweet Potato Biscuits

Shrimp-and-Vegetable Summer Rolls

Vietnamese rolls stuffed with shrimp get crunch and color from yellow peppers, lettuce and carrots, which like most orange fruits and vegetables, are high in cancer-fighting alpha carotene.

Click here for the recipe: Shrimp-and-Vegetable Summer Rolls

Vegetable Cheese Strudel

Are you looking for a tasty vegetarian recipe? This meatless main dish has a savory selection of vegetables together with mozzarella cheese, all wrapped up in a flaky puff pastry sheet.

Click here for the recipe: Vegetable Cheese Strudel

Black Bean and Vegetable Tacos

Soft tortillas are filled with a colorful combination of sautéed carrot, black beans and corn enhanced with chili powder and Pace® Picante Sauce.

Click here for the recipe: Black Bean and Vegetable Tacos

Layered Vegetable Enchilada Casserole

Feeling a little sneaky? When you layer veggies with tortillas, enchilada sauce and melted cheese, it's a sure-fire way to get them to eat their vegetables.

Click here for the recipe: Layered Vegetable Enchilada Casserole

Vegetable Tortilla Triangles

Jalapeno, green pepper, tomato and green onion are stirred into a creamy sauce to top tortillas. Baked crisp and cut into wedges, these veggie-filled tortilla bites are perfect for a snack or a quick meal.

Click here for the recipe: Vegetable Tortilla Triangles


Research shows that it can take as many as 10 to 15 tastes before a child will learn to appreciate a new flavor. While you may struggle to get your kids to eat their vegetables at the dinner table, there are some ways you can sneak in servings of vegetables without them even knowing it.

View the slideshow above for some sneaky tips to make your kids' meal healthier!

4 Healthy Foods to Pack in Your Kid's Lunchbox
9 of the Healthiest Breakfast Cereals
The Secret to Loving Healthy Foods
"Healthy" Kids' Foods That Aren't

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