How to Sneak Veggies into Your Kids' Diet

Afraid your kids are gonna get scurvy if they don’t start eating some veggies? Try sneaking the stuff into foods they love.


  • Step 1: Put beans in cookies Puree white beans and substitute them for half the butter in your cookie recipes. Voila! Less fat and more fiber.
  • Step 2: Mix veggies with meat The next time you make kid-friendly meatloaf, throw whatever vegetables you have on hand into the food processor and mix them in with the chopped meat. Do the same with hamburgers and spaghetti sauce.
  • TIP: Research proves that kids don’t notice when steamed broccoli and cauliflower are blended into pasta sauce.
  • Step 3: Add kick to cake Add pureed spinach, beets, or prunes to a brownie or chocolate cake mix. For white and yellow cakes, use pureed carrots or apples.
  • Step 4: Make squash mac ‘n’ cheese Bake a whole squash, mash it, and stir it into your favorite mac ‘n’ cheese dish.
  • Step 5: Add crunch to salads Add crunch to salad favorites like tuna and chicken by mixing in shredded cabbage.
  • Step 6: Swap avocado for mayo Mash and whip a ripe avocado until smooth and use it in place of mayonnaise.
  • TIP: Don’t give up on trying to get your kids to eat their vegetables voluntarily. One study showed that children often have to be shown a vegetable 10 to 15 times before they’ll try it.
  • Step 7: Fortify your potatoes Fortify mashed potatoes by blending in some pureed cauliflower.
  • Step 8: Make pumpkin pancakes Fold pumpkin into your morning pancakes.
  • Step 9: Punch up a smoothie Sneak pureed carrots into a fruit smoothie.
  • Step 10: Make veggie muffins Make muffins more nutritious by adding grated zucchini and carrots.
  • FACT: Mothers who eat fruits and vegetables when they’re pregnant and then breastfeed boost their children’s chances of liking those foods.

You Will Need

  • Time
  • Ingenuity
  • A food processor

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