After the milk and formula stage, little ones start their lives on solid foods from jars of unsalted, and unsweetened meals that even parents can’t quite swallow! They eat with lip-smacking ease until one day, suddenly, vegetables become a BIG no!
What’s a parent to do when their children need nutrition but push their plates away with clenched lips and tears in their eyes? The answer may be easier than you think by hiding veggies where the kids can’t find them. There are some delicious options that children will love without having a clue they just ate a serving of vegetables and a heaping helping of health!
Let’s dig in here to some of those delicious options and surprises!
Ground Beef and Cauliflower Casserole
Loaded with ground beef, cauliflower, and other veggies, this budget-friendly dish is one the whole family will love and is ready in 30 minutes!
Ingredients
- 1 lb ground beef
- 1 medium onion, minced
- 3 ounces cream cheese
- 1/2 cup beef broth
- 1/2 cup milk
- 1 tablespoon butter
- 1 teaspoon garlic powder
- 1 tablespoon tomato paste
- 2 10-ounce bags of riced cauliflower
- 1/2 cup shredded cheddar cheese
- 1/2 cup shredded mozzarella cheese
Instructions
- In a skillet, melt butter, add crumbled ground beef and cook over medium-high heat until cooked through.
- Stir in minced onion and saute for one minute,
- In a covered, microwave-safe bowl, steam the riced cauliflower with 1/2 cup of water in the microwave for 5 minutes,
- Add cream cheese and stir until melted.
- Add beef broth, milk, garlic powder, tomato paste and salt/pepper to taste.
- Add cauliflower rice to the skillet, stirring well to combine.
- Cook on medium-low heat for 5-7 minutes until extra liquid is absorbed.
- Add extra broth if too thick for your liking.
Spinach Smoothie
Kids will think they have a milkshake but little do they know, a smoothie is the perfect place to stash some undetectable spinach and other veggies!
Ingredients
- 1 cup fat-free milk
- ½ cup vanilla yogurt
- 1 ½ tablespoons cocoa powder
- 1 teaspoon vanilla
- ½ cup frozen blueberries
- 1 medium banana, peeled
- 1 ½ cups fresh organic spinach
- Ice to taste
Instructions
- Place all ingredients in a high-speed blender.
- Mix until smooth.
- Add more ice if you like it extra thick and cold.
- Pour into a glass and serve immediately.
Pumpkin Brownies
Kids love pumpkins as long as they don’t have to eat them. They will never know a healthy part of fall has secretly arrived in these decadent fudgy brownies! One bowl and five minutes will have the scent of “home” floating from your oven! Plus, this one is perfect for those with gluten allergies!
Ingredients
- 3/4 cup of almond or other natural nut butter
- 3/4 cup canned pumpkin puree
- 2 eggs
- 1/2 cup maple syrup or honey
- 1 tsp vanilla
- 1/2 cup cocoa powder
- 1/2 tsp baking soda
- Pinch of salt
- 1/2 cup chocolate chips
Instructions
- Preheat oven to 350F.
- Grease an 8×8 baking dish.
- In a large bowl, mix together almond butter and pumpkin.
- Whisk in the eggs.
- Add the maple syrup and vanilla.
- Add cocoa powder, baking soda and salt, stirring until combined.
- Add in chocolate chips.
- Pour into pan and bake for 22-25 minutes or until a toothpick comes out clean.
- Cool before serving.
- Optional: Melt chocolate chips in microwave with 1 tsp of coconut oil and drizzle for topping.
- Store in the fridge after completely cooling to make them extra fudgy!
Crocamole Dip
Sometimes the trick to make kids eat is in the name and the presentation. This cute and healthy guacamole crocodile will not disappoint in either category, yet is loaded with veggies! Shhhhhh! 🤫
Ingredients
- 1/2 cup hummus
- 1 ripe avocado
- 1 cup spinach leaves
- 1 teaspoon lemon juice
- 4 zucchini rounds
- 4 olive slices
- 12 carrot matchsticks, cut in halves
- Veggies and crackers for dipping
Instructions
- Cut the avocado in half lengthwise.
- Scoop out the insides and keep the peels.
- Add the avocado, hummus, spinach, and lemon juice to a food processor.
- Puree the mix until smooth and green.
- Scoop the green hummus into the two avocado peels.
- Add zucchini rounds and olive slices for eyes.
- Add carrot matchsticks for teeth.
There are many ingredients you can disguise into dozens of basic recipes such as using a cauliflower pizza crust, noodles made with chickpeas, tomatoes, or spinach, and adding pumpkin to homemade chili. Pureed broccoli, black beans, zucchini, squash, carrots, spinach, and avocado are basically undetected when cooked into many recipes.
Get creative and a little sneaky, then before you know it, you and your child will be feeling good about their healthier cuisine! You could call them ghost veggies, the kids can’t see them but you know they’re there!