Picky Eaters – Sneaking in Veggies

Thanks to OSU dietetic intern Maryam for writing our blog post today. I think you moms out there will really appreciate it! 

Are you worried your child isn’t getting enough vegetables in their diet? You already know that vegetables are incredibly important for your child’s growth and development because they provide important vitamin and minerals. Most children need to be introduced to new vegetables multiple times before they start to eat and enjoy them. Keep offering them vegetables on their plate even if they don’t eat it. But in the meanwhile, here are ways to sneak vegetables into their favorite foods. Just remember, the blender is your best secret weapon!

  • Macaroni and Cheese- The cheese sauce is a great place to hide colors, textures and tastes! Puree butternut squash into the cheese sauce before serving.
  • Spaghetti and Meatballs- Mix in spaghetti squash, zucchini and asparagus strips into the spaghetti. You can also blend onions and carrots right into the marinara sauce. Chop up mushrooms really small and incorporate them into the meatballs.
  • Cheeseburgers- Add pureed spinach into the burger patties before cooking. They won’t even taste it!
  • Pizza- Mix in a can of pumpkin into the marinara sauce. Pumpkin makes the sauce nice and creamy.
  • Grilled Cheese- Spread a little bit of avocado right under the cheese to hide the taste but add nutrients. Avocado has a smooth mouth feel and a light taste that will be hard to catch by your child.
  • Mashed Potatoes- Mash up some cauliflower and mix it into the potatoes. You can also try making your mashed potatoes with half white and half sweet potatoes.
  • Chicken Noodle Soup- Cut up vegetables such as onions and carrots really small and cook them till they are soft. This one might be hard to slip by the really picky ones, but give it a try!
  • Smoothies- It’s really hard to hide the color of dark green veggies but not the taste! Blend in spinach into a strawberry and banana smoothie and call it a green mutant smoothie for your comic book lovers.
  • Popsicles- Use 100% fruit juice to blend spinach and other green veggies. Perfect for a summer treat!

Here is another great Extension resources on feeding children:

Feeding Without the Fuss a power point presentation from University of Nebraska-Lincoln Extension



1 thought on “Picky Eaters – Sneaking in Veggies

  1. Pingback: Got a picky eater? | Jessica's Kitchen Table

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