I have had many years of practice in getting more healthy foods into my kids than they know about. They may turn up their noses at green beans, but I have a few tricks up my sleeves to ensure they eat them, and many other things they don’t know about.
Tip #1: ground flaxseed, high in omega 3, manganese, and dietary fiber, is easily added to a variety of baked goods. Try adding a couple tablespoons to banana bread, spice cake, muffins, biscuits, and even brownies. If your kids eat hot cereal, you can sprinkle a little in there as well. Even trickier: add to baked macaroni and cheese, casseroles, bread pudding, and rice dishes.
Tip #2: a blender is your friend in the ninja-vegetable war. Cooked veggies, when blended with a little milk or broth, are easily hidden in a variety of foods – you can add some to rice for a tasty, creamy side dish. They also make an awesome soup or stew base. Cook and puree a variety and then add chicken and noodles to make a healthy soup. If your kids like squash soup or mashed sweet potatoes, you can sneak in extra red and orange veggies like red bell peppers, sweet potatoes, red onions, and tomatoes. Mashed potatoes are white, so think white veggies – cauliflower, parsnips, and onions. Go green with pureed peas, broccoli, asparagus, bell peppers, and green beans – then stir in cooked ground beef and call it Monster Mash.
Tip #3: use your food processor. Zucchini, carrots, potatoes, and broccoli are easy to hide. Shredded raw veggies are an awesome addition to meatloaf, quiche, chili, and a variety of casseroles and pot pies. Try baked chicken and rice with a cup of shredded veggies mixed in.