Struggling with picky eaters? Discover 10 simple veggie hacks to sneak nutrients into your toddler’s meals and make healthy eating stress-free and fun!
If veggies are a constant battle in your house, you’re not alone! Many families face the constant challenge of getting their little ones to eat veggies regularly. However, it doesn't always have to be a challenge. Using a little creativity you can sneak those nutrients into your toddlers food without them suspecting a thing. Follow these 10 hacks to make your future meal times stress free and healthy!
1. Bake Veggies into Muffins or Pancakes
Grated zucchini or carrots blend perfectly into muffins or pancakes. They add natural sweetness and moisture, and your toddler will never know they are eating vegetables with their breakfast.
Tip: If your toddler is picky about texture, cook and puree your vegetables before adding them in or try pumpkin and avocado instead. It will mix right in and they will never suspect it was there!
2. Make Veggie-Based Sauces
Tomato sauce is the perfect base for extra vegetables. Blend in cooked bell peppers, carrots or even butternut squash before serving it over pasta, pizza, or even with lasagna. The smooth texture will keep it kid-friendly and the flavour of the tomatoes will make the veggies undetectable!
3. Sneak Veggies into Meatballs or Burgers
Mix finely grated or pureed vegetables like mushrooms, carrots or spinach into ground meat. This trick not only adds nutrients but also keeps the meat juicy and flavourful.
4. Add Veggies to Grilled Cheese
Finely chopped spinach, broccoli or even avocado can be tucked between slices of melty cheese. The flavours mix well, and your child gets a dose of greens with every bite.
5. Turn Veggies into “Fries”
Sometimes a little switch of the word "vegetable" is all you need! Cut carrots, butternut squash, or sweet potatoes into sticks, toss with a little oil and salt, and roast until crispy. Call them “fries,” and watch your child’s curiosity win out over their suspicion.
6. Create Fun Veggie Dips
Toddlers love to dip. Puree roasted vegetables like cauliflower or sweet potatoes into creamy dips and serve with crackers or breadsticks. When dipping is part of the game, veggies become much more exciting.
7. Blend Veggies into Smoothies
Smoothies are a parent’s best friend. You can easily add spinach, zucchini or even carrots into fruit-based smoothies without changing the taste. Pair sweet fruits like bananas or mangoes with yogurt or milk to keep the flavours familiar.
8. Broccoli Cheese Bites
Broccoli is a particularly tricky vegetable to get your toddler to eat, but its relatively mild flavour makes it easy to hide into other foods. Mix steamed, finely chopped or grated broccoli with breadcrumbs, egg, and shredded cheese. Form into small nuggets or patties and bake until golden. They are perfect for little hands to pick up and dip.
9. Cauliflower Tacos
Finely chopped cauliflower or “cauliflower rice” is super easy to sneak into meals with ground beef as they’re basically the same texture! Cauliflower is also really great at taking on the same colour and flavour as your seasoning. Use this to your advantage and mix some into your favourite ground beef meals like tacos or chili.
10. Veggie-Infused Rice or Quinoa
Cook grains with blended vegetable broth made from pureed veggies rather than plain water. It adds flavour and nutrients without any visible chunks. Here’s a quick and easy recipe for making your own vegetable broth at home!
Ingredients:
- 2 carrots, chopped
- 1 small potato or sweet potato, chopped
- 1 cup broccoli (florets or stems)
- 4 cups water
Instructions:
- Put all the vegetables and water in a pot.
- Bring to a boil, then reduce to a simmer for 20 to 30 minutes.
- Blend until smooth (or leave as is if you prefer a clear broth, then strain).
- Cool and store in the fridge for up to 4 days or freeze in ice cube trays.
Final Tip:
Remember that eating veggies should be an enjoyable experience for you and your toddler. If possible, start your child young with enjoying veggies by treating them as just a normal part of the meal. Don't save them for last to make eating them seem like a “chore.” This will teach your little one that they are just as delicious as any other part of the meal! You can also have your child come with you to the grocery store or farmers market and pick out a few veggies they think look interesting and want to try. This makes eating vegetables a fun and engaging activity.
Whether you want to introduce new vegetables into your toddlers diet or try to sneak in ones they claim not to like, these 10 tips and tricks will make your future mealtimes simple and stress free. With a little creativity, picky eating doesn't have to mean veggie-free meals.
Stay in the know and check us out on social media! Follow BrightPath on Facebook and Instagram for a variety of fun activities and daily inspiration.
