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Let’s face the music – not everyone enjoys eating their veggies, especially kids. Even as adults, the thought of a steaming heap of veg on your plate when you wish you could dig into an entire pan of brownies can kind of ruin your day. Unfortunately, vegetables are an essential part of a healthy diet and provide us with incredible nutrients that fuel our bodies and keep us moving and grooving. Vitamin B-12 for example boosts our energy levels during the day and helps us get better sleep at night; it’s found mostly in leafy greens like spinach and legumes like beans and lentils. While a huge plate of spinach and beans sounds like… not a great idea, we have some fantastic ideas to help your whole family enjoy your meals while eating more vegetables!
1. Cauliflower Mashed Potatoes
We all know that mashed potatoes are the star of Thanksgiving dinner, and potatoes are actually a fantastic source of fiber and full of antioxidants. However, if you or your little ones are lacking in potassium (great for muscle recovery and blood pressure), vitamin C (necessary for the growth, development, and repair of all body tissues, good for your immune system and bones), and vitamin B6 (great for your immune system, nervous system and SO vital in children’s brain development), you may want to consider adding a head of cauliflower to your mashed potato recipe. Simply replace about half of the potatoes in the recipe with cauliflower, and follow the rest of your recipe as usual. If you want to get fancy, the linked recipe has directions on how to infuse your potatoes with rosemary, for a kick of flavor.
2. Veggies blended into Pasta Sauce
Pasta is a favorite of children of any age (okay, adults too) and this recipe is super easy to adjust to fit your family’s favorite things. This recipe is JUST for the sauce, which can be used in pasta, on pizza, in more complicated recipes like chicken bakes. The sauce has SIX different types of vegetables: celery, leeks, carrots, bell peppers, and zucchini, and is chock full of Vitamin K, Vitamin A, Beta-Carotene, Vitamin C, B6, and trace minerals. Plus, it’s delicious and adds so much flavor to a basic tomato sauce without the sometimes difficult texture of veggies!
3. Macaroni and Cheese (with secret veggies)
This one right here is a fan favorite! Mac and Cheese is the surefire way to win over any kid’s heart, no matter how old they are. Cauliflower, squash, and carrots pack this delicious noodle recipe chock full of potassium, beta-carotene, vitamins C and B6, and iron, without changing the color and the texture. Put away those easy-mac and pull out the chopping knife! This recipe can be tweaked in so many different ways, by changing the noodle shape, or even changing up the vegetables in the sauce.
4. Smoothie Popsicles
Colorful, delicious, and nutritious? Say no more! When your kids are begging for popsicles after dinner, you’ll have peace of mind knowing you’re giving them a full serving of fruits and veggies, and they’ll be pleased with their amazing rainbow popsicles. This recipe does require popsicle makers, but they are super easy to DIY and can even be made in small children’s cups of plastic/Dixie Cups, depending on the preferred size. You wouldn’t believe the amount of veggies in these colorful little things: kiwi, pineapple, strawberries, beets, kale, carrots, celery, grape juice, and orange juice!
5. Zucchini or Cauliflower Chocolate Cake
Finally, the pies de resistance. Chocolate cake. With. Veggies. We know you’ve probably heard of or seen avocado chocolate pudding, but we know that kids love cake, and let’s be real, parents love cake too. So why not serve up a delicious cake and a heaping helping of veggies too? This cake recipe has 3 full cups of vegetables hiding inside, and the creator of the recipe promises that this cake is so sweet and decadent, that you won’t even taste it. Zucchini is rich in manganese, lutein, zeaxanthin, and vitamins A and C — nutrients that contribute to healthy vision and may lower your risk of age-related eye conditions. This insanely decadent cake will benefit everyone, no matter your age!
Whether your family loves veggies or struggles to get your daily intake, these recipes are delicious and nutritious, and can be tweaked or adjusted based on your skill level in the kitchen! We think that your kids will appreciate these “healthier” take on their favorite classics, like the mac and cheese and chocolate cake. From the Kamali’i family to yours, stay safe and happy cooking!
