The USDA recommends five servings of fruits and vegetables a day, but getting your daughter to take a single bite of broccoli is akin to two rounds in the ring. Here are some strategies for sneaking healthy foods in the dishes your kids love. Don't forget to introduce a wide variety of fruits and vegetables at your table — even those you don't like.
1. Puree vegetables into pasta sauces
If your child craves pasta for every meal, don't panic. Just use the blender or food processor to puree broccoli or peppers (a great source of vitamin C) and carrots and spinach (for a blast of vitamin A) to add to tomato and other sauces. Make homemade ravioli using prepackaged wonton wrappers and chopped veggies. If you've got a mac and cheese lover, mash some steamed cauliflower into the cheese sauce for extra nutrients.
2. Hide the goods in ground meats and casseroles
Think about it: Meatloaf is a mixture of various foods, typically including ground meat, eggs, onions, and some bread crumbs. Adding a little shredded carrots and broccoli may give the meal a nutritional boost, but won't change the flavor. Chili is chock full of beans; grate or dice in some carrots, onions, mushrooms, and zucchini.
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3. Experiment with shakes and smoothies
Milkshakes and fruit smoothies are a great way to provide your child not only with calcium boosters such as milk and yogurt, but fruit as well. Try a variety — including strawberries, blueberries, raspberries, mango, papaya, and bananas — to discover which your child likes best. It's a great way to introduce vitamin A, vitamin C, potassium, and folate into your child's diet.
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4. Try burying healthy foods in breads and muffins
Quick breads and muffins are kid favorites — and a great "hiding" spot for carrots or zucchini, which have the added benefit of making muffins moist.
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5. Put it on pizza
Many kids who won't eat broccoli or mushrooms dished up next to chicken will gobble it up served on a slice. If that won't do the trick, try making your own pizza at home with pre-made pizza dough and the aforementioned sauce with pureed vegetables.
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7. Make fruit juice ice pops
Most local five-and-dimes or cookware stores sell ice pop trays (if not, regular ice trays will serve nicely). Use whole fruit juices, such as orange, cranberry, or grapefruit, and see if you can sneak in some blueberries "for decoration." You can also make plain, unflavored gelatin with fruit juice to boost the vitamin content.
8. Make mashed "potatoes" with cauliflower rather than spuds
Use flavorful cheeses and milk to make this delicious dish a family favorite.
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9. Wrap it up
Try pureeing a variety of vegetables with beans to make a spread you can smear on tortillas (there are a variety on the market, from whole wheat to spinach, in addition to simple flour ones). Roll it up, top with cheese and place in the microwave. Serve with cheese, sour cream, salsa, and guacamole for fun dips.
10. Sneak them into sandwiches
Sending your son to school with his favorite sandwich of turkey or tuna? Adding lettuce, tomatoes, or cucumbers will give the lunch extra crunch. Try bananas on peanut butter sandwiches for an extra helping of potassium.
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6. Serve it au gratin
Kids love the taste of cheese (think of their favorites: grilled cheese, mac and cheese, American cheese), so why not put it to good use when preparing dinner? Melt cheddar or mozzarella cheese over broccoli or zucchini to give the veggies extra zing.
