The best hacks for smuggling veggies into kids' meals

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Getting kids to eat their veggies can sometimes be an uphill battle. However, with a bit of creativity and a few kitchen tricks, you can seamlessly incorporate more vegetables into their meals without them even noticing!

Here are some of our best hacks for smuggling veggies into kids' meals.


1. Secretly Blend Them

A handy trick is to blend vegetables and mix them into sauces, stews, and soups. For example, carrots, sweet potatoes, and butternut pumpkin can be cooked, blended, and stirred into tomato-based pasta sauces. This not only adds nutrition but also gives the sauce a rich, creamy texture that kids love.


2. Incognito Smoothies

Smoothies are a fantastic way to disguise a multitude of fruits and vegetables. For a summer treat, blend spinach, kale, or avocados with sweet fruits like bananas, strawberries, or pineapples. The sweetness of the fruit masks the taste of the veggies, and you can also add a bit of honey or yogurt to enhance the taste and creaminess.


3. Veggie-Loaded Icy Poles

Summertime calls for icy poles, and homemade ones can be a great opportunity to sneak in some veggies. Mix pureed vegetables like carrots, beets, or spinach with fruits and freeze them. The vibrant colours and sweetness from the fruit make these icy poles appealing and delicious.


4. Disguised Dips

Many kids love to dip their snacks. Why not make the dip itself a source of veggies? Pureed beans, peas, avocados, and roasted capsicum make great bases for dips. Serve with pita chips or carrot and cucumber sticks for a veggie double-whammy!


5. Veggie-Baked Goods

Baking is a surprisingly effective way to smuggle veggies into your kids' diet. Zucchini muffins, sweet potato brownies, and beetroot cupcakes are just a few examples. The vegetables add moisture and nutrition to the baked goods, and the other ingredients usually mask their taste completely.


So as summer rolls around, don't stress about your kids' veggie intake. With a little creativity and these handy hacks, you can ensure they're getting plenty of nutrition while enjoying their favourite summer foods!


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